10 tips help you lose weight

1. Kathleen Davis, FNP
10 tips for successful
weight loss
People can lose weight and maintain this loss by taking
several achievable steps. These include the following
:
1. Eat varied, colorful, nutritionally dense foods
Healthful meals and snacks should form the foundation of the
human diet. A simple way to create a meal plan is to make sure
that each meal consists of 50 percent fruit and vegetables, 25
percent whole grains, and 25 percent protein. Total
fi
ber intake
should be 25–30 gram
s
Trusted Sourc
e
1
Fruits & vegetables

2. Kathleen Davis, FNP
(g) daily
.
Eliminate trans fats from the diet, and minimize the intake of
saturated fats, which has a strong link with the incidence of
coronary heart disease
.
Instead, people can consume monounsaturated fatty acids
(MUFA) or polyunsaturated fatty acids (PUFA), which are types
of unsaturated fat
.
The following foods are healthful and often rich in nutrients
:
• fresh fruits and vegetable
s
•
fi
s
h
• legume
s
• nut
s
• seed
s
• whole grains, such as brown rice and oatmea
l
2. Keep a food and weight diar
y
Self-monitoring is a critical factor in successfully losing
weight. People can use a paper diary, mobile app, or
dedicated website to record every item of food that they
consume each day. They can also measure their progress
by recording their weight on a weekly basis
.
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3. Kathleen Davis, FNP
3. Engage in regular physical activity and
exercis
e
Regular exercise is vital for both physical and mental
health. Increasing the frequency of physical activity in a
disciplined and purposeful way is often crucial for
successful weight loss
.
One hour of moderate-intensity activity per day, such as
brisk walking, is ideal. If one hour per day is not possible,
the Mayo Clinic suggests that a person should aim for a
minimum of 150 minutes every week
.
4. Eliminate liquid calorie
s
It is possible to consume hundreds of calories a day by
drinking sugar-sweetened soda, tea, juice, or alcohol.
These are known as “empty calories” because they provide
extra energy content without offering any nutritional
bene
fi
ts
.
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4. Kathleen Davis, FNP
5. Measure servings and control portion
s
Eating too much of any food, even low-calorie
vegetables, can result in weight gain.Therefore, people
should avoid estimating a serving size or eating food
directly from the packet. It is better to use measuring
cups and serving size guides. Guessing leads to
overestimating and the likelihood of eating a larger-than-
necessary portion
.
The following size comparisons can be useful for
monitoring food intake when dining out
:
• three-fourths of a cup is a golf bal
l
• one-half of a cup is a tennis bal
l
• 1 cup is a basebal
l
• 1 ounce (oz) of nuts is a loose handfu
l
• 1 teaspoon is 1 playing di
e
• 1 tablespoon is a thumb ti
p
• 3 oz of meat is a deck of card
s
• 1 slice is a DV
D
6. Eat mindfull
y
Many people bene
fi
t from mindful eating, which involves
being fully aware of why, how, when, where, and what
they eat
.
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5. Kathleen Davis, FNP
Making more healthful food choices is a direct outcome
of becoming more in tune with the body
.
People who practice mindful eating also try to eat more
slowly and savor their food, concentrating on the taste.
Making a meal last for 20 minutes allows the body to
register all of the signals for satiety
.
It is important to focus on being satis
fi
ed after a meal
rather than full and to bear in mind that many “all
natural” or low-fat foods are not necessarily a healthful
choice
.
7. Stimulus and cue contro
l
Many social and environmental cues might encourage
unnecessary eating. For example, some people are more
likely to overeat while watching television. Others have
trouble passing a bowl of candy to someone else without
taking a piece
.
8. Plan ahea
d
Stocking a kitchen with diet-friendly foods and creating
structured meal plans will result in more signi
fi
cant
weight loss
.
People looking to lose weight or keep it off should clear
their kitchen of processed or junk foods and ensure that
they have the ingredients on hand to make simple,
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6. Kathleen Davis, FNP
healthful meals. Doing this can prevent quick,
unplanned, and careless eating
.
Planning food choices before getting to social events or
restaurants might also make the process easier
.
9. Seek social suppor
t
Embracing the support of loved ones is an integral part
of a successful weight loss journey
.
Some people may wish to invite friends or family
members to join them, while others might prefer to use
social media to share their progress
.
Other avenues of support may include
:
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7. Kathleen Davis, FNP
• a positive social networ
k
• group or individual counselin
g
• exercise clubs or partner
s
• employee-assistance programs at wor
k
10. Stay positiv
e
Weight loss is a gradual process, and a person may feel
discouraged if the pounds do not drop off at quite the
rate that they had anticipated
.
Some days will be harder than others when sticking to a
weight loss or maintenance program. A successful
weight-loss program requires the individual to persevere
and not give up when self-change seems too dif
fi
cult
.
Some people might need to reset their goals, potentially
by adjusting the total number of calories they are aiming
to eat or changing their exercise patterns
.
The important thing is to keep a positive outlook and be
persistent in working toward overcoming the barriers to
successful weight loss
.
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