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1. 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 fiber intake
should be 25–30 grams (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 richin nutrients:
 fresh fruits and vegetables
 fish
 legumes
 nuts
 seeds
 whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
 foods with added oils, butter, and sugar
 fatty red or processed meats

2.  baked goods
 bagels
 white bread
 processed foods
In some cases, removing certain foods from the diet might cause a person to
become deficient in some necessary vitamins and minerals. A nutritionist, dietitian,
or another healthcare professional can advise a person how to get enough nutrients
while they are following a weight loss program.
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2. Keep a food and weight diary
Self-monitoringis a critical factor insuccessfullylosingweight. People canuse a paper
diary, mobile app, or dedicatedwebsite to recordeveryitem of foodthat theyconsume each
day. They can also measure their progress byrecordingtheir weight on a weekly basis.
Those who can track their success insmall incrementsand identifyphysical changes are
much more likelyto stickto a weight loss regimen.
People canalso keep trackof their body mass index (BMI) using a BMI calculator.
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3. 3. Engage in regular physical activity and exercise
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Regular exercise is vital for bothphysical and mental health. Increasingthe frequencyof
physical activity in a disciplinedand purposeful way is oftencrucial for successful weight
loss.
One hour of moderate-intensityactivityper day, such as briskwalking, is ideal. If one hour
per day is not possible, the Mayo Clinic suggests that a personshould aim for a minimum
of 150 minutes everyweek.
People who are not usually physicallyactive should slowly increase the amount of exercise
that they do and gradually increase its intensity. This approach is the most sustainable way to
ensure that regular exercise becomes apart of their lifestyle.
In the same way that recordingmeals can psychologicallyhelp with weight loss, people may
also benefit from keepingtrack of their physical activity. Many free mobile apps are
available that tracka person’s calorie balance after theylogtheir foodintake and exercise.
If the thought of a full workout seems intimidatingto someone who is new to exercise, they
can begin by doing the followingactivities to increase their exercise levels:
 taking the stairs
 raking leaves
 walking a dog
 gardening

4.  dancing
 playing outdoor games
 parking farther away from a building entrance
Individuals who have a low risk of coronaryheart disease are unlikelyto require medical
assessment aheadof starting an exercise regimen.
However, prior medical evaluation may be advisable for some people, includingthose
with diabetes. Anyone who is unsure about safe levels of exercise shouldspeakto a
healthcare professional.
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4. Eliminate liquid calories
It is possible to consume hundreds of calories aday by drinking sugar-sweetenedsoda, tea,
juice, or alcohol. These are known as “empty calories”because theyprovide extraenergy
content without offeringany nutritional benefits.
Unless a personis consuminga smoothie to replace ameal, they should aim to stickto water
or unsweetenedtea and coffee. Adding a splash of freshlemonor orange to water can
provide flavor.
Avoid mistaking dehydration for hunger. An individual can oftensatisfyfeelings of hunger
between scheduledmeal times with a drink of water.
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5. 5. Measure servings and control portions
Eating too muchof any food, even low-calorie vegetables, canresult in weight gain.
Therefore, people shouldavoid estimatinga serving size or eating fooddirectlyfrom the
packet. It is better to use measuring cups and serving size guides. Guessingleads to
overestimatingand the likelihoodof eatinga larger-than-necessaryportion.
The followingsize comparisons canbe useful for monitoringfoodintake when dining out:
 three-fourths of acup is a golf ball
 one-half of a cup is a tennis ball
 1 cup is a baseball
 1 ounce (oz) of nuts is a loose handful
 1 teaspoonis 1 playing die
 1 tablespoonis a thumb tip
 3 ozof meat is a deck of cards
 1 slice is aDVD
These sizes are not exact, but theycan help a personmoderate their foodintake when the
correcttools are not available.
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6. Eat mindfully
Many people benefit from mindful eating, which involves being fullyaware of why, how,
when, where, and what they eat.
Making more healthful foodchoices is adirect outcomeof becomingmore intune with the
body.

6. People who practice mindful eating also try to eat more slowlyand savor their food,
concentratingonthe taste. Making a meal last for 20 minutes allows the body to register all
of the signals for satiety.
It is important to focus onbeing satisfiedafter ameal rather than full and to bear in mind that
many “all natural” or low-fat foods are not necessarilyahealthful choice.
People canalso consider the followingquestions regardingtheir meal choice:
 Is it good“value” for the calorie cost?
 Will it provide satiety?
 Are the ingredients healthful?
 If it has a label, how much fat and sodium does it contain?
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7. Stimulus and cue control
Many social and environmental cues might encourage unnecessaryeating. For example,
some people are more likelyto overeat while watching television. Others have trouble
passing a bowl of candy to someone else without taking a piece.
By being aware of what may trigger the desire to snack on emptycalories, people canthink
of ways to adjust their routine to limit these triggers.
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8. Plan ahead
Stockinga kitchen with diet-friendlyfoods andcreatingstructuredmeal plans will result in
more significant weight loss.

7. People lookingto lose weight or keepit off shouldclear their kitchenof processedor junk
foods and ensure that they have the ingredients onhand to make simple, healthful meals.
Doing this can prevent quick, unplanned, and careless eating.
Planning foodchoices beforegettingto social events or restaurants might also make the
process easier.
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9. Seek social support
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t Having social
support is a great way to stay motivated.
Embracing the support of loved ones is an integral part of a successful weight loss
journey.Some people may wish to invite friends or familymembers to jointhem, while
others might prefer to use social mediato share their progress.
Other avenues of support may include:
 a positive social network
 group or individual counseling

8.  exercise clubs or partners
 employee-assistanceprograms at work
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10. Stay positive
Weight loss is a gradual process, and a personmay feel discouragedif the pounds do not
drop off at quite the rate that they had anticipated.
Some days will be harder than others when stickingto a weight loss or maintenance program.
A successful weight-loss program requiresthe individual to persevere and not give up when
self-change seems toodifficult.
Some people might needto reset their goals, potentiallybyadjusting the total number of
calories theyare aiming to eat or changing their exercise patterns.
The important thing is to keep a positive outlookand be persistent inworking toward
overcomingthe barriers to successful weight loss.
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