The document presents 10 tips for successful weight loss, emphasizing the importance of a balanced diet, regular physical activity, and maintaining a healthy lifestyle for long-term weight management. It outlines the need for self-awareness through food diaries, portion control, and planning meals ahead, along with the psychological aspects of eating and seeking support from others. Overall, it stresses that weight loss is a gradual process requiring patience and a positive mindset to overcome challenges.

1. 10 tips for weight loss success
Overweight or obesity is increasingly becoming a big social problem. In the United States,
only one in four adults has a normal weight.
About 50% of people under the age of 17 have a normal weight, but 20% or less of those
who succeed in losing weight maintain the weight loss. The rest of the people lose weight
and gain weight again after maintaining it.
Being overweight increases your risk of heart disease, high blood pressure, dyslipidemia,
osteoarthritis, snoring and sleep apnea, and type 2 diabetes. Dieting for weight loss is not a
permanent solution. In order to safely lose weight and maintain the weight lost for a long
period of time, permanent and healthy lifestyle changes are essential.
Efforts to eat less food are needed to maintain energy balance so that energy expenditure is
high. For weight loss, total calories are more important than carbohydrate, fat, and protein
composition.

2. Medical News Today introduced 10 tips for weight loss success on the 4th (local time).
1. First, eat a variety of colorful, nutrient-dense foods.
The most basic way to lose weight is a healthy diet. For this purpose, fruits and vegetables
should account for 50% of the total meal, and 25% whole grains (unrefined grains) and 25%
protein. The total dietary fiber should be 20-30g per day. Avoiding trans and saturated fats
can reduce the risk of coronary artery disease. For fat, choose monounsaturated fat (MUFA)
or polyunsaturated fat (PUFA).
Foods you can eat: Fresh fruits, vegetables, fish, legumes, nuts, seeds, whole grains such
as black or oatmeal
Foods to avoid: Oily foods and butter, fatty red or processed meats, baked goods (such as
bread), bagels , white bread
When losing weight, vitamin and mineral deficiencies, which are essential nutrients, are easy
to appear, so talk with a doctor, nurse, or nutritionist you know in this area.
2. Keep a food and weight diary
Self-evaluation is essential. Record the food eaten during the day through a paper diary,
mobile app, or Internet program, and measure and record the weight every week.
3. Enroll in a physical activity and exercise program
Physical activity is an important factor in body health, and when you lose weight, you should
include it and improve your eating habits. Ideally, you should do moderate-intensity activities
such as brisk walking for at least an hour each day. If you can't afford an hour, try to set
aside 150 to 250 minutes each week. People who are not physically active can be very slow
when they first start exercising. The exercise intensity is gradually increased.

3. At the same time, you need to keep a record of how you did your physical activity. Measure
food and physical activity through a free mobile app and enter the amount of calories burned
during exercise. Taking the stairs, scraping leaves, walking your dog, gardening, dancing,
playing outdoors, or taking a walk outside a building can be great ways to increase your
physical activity.
A medical evaluation prior to initiation of an exercise program is not required for people at
low risk for coronary artery disease. However, if you have coronary artery disease, it is safe
to receive a medical diagnosis to determine the appropriate amount of exercise.
4. Avoid liquid calories
You are more likely to get your calories from sugary sodas, tea, juice, and alcohol. However,
this is a waste of calories. Unless you're replacing a meal with a healthy smoothie, it's a
good idea to drink tea or coffee without water or sugar.
It's also good to burn a fresh lemon or orange there. It is better not to make the mistake of
draining water by starving. If you starve yourself, you may end up eating something that is
not a regular meal. If you feel hungry, try drinking a glass of water, unless it's time for a meal.
5. Control the amount of food you eat
Eating too many low-calorie vegetables can lead to weight gain. Don't be too late to realize
how much the food was. You should be able to use a measuring cup or measure to dispense
the right amount of food. If you do it in the snow, you can eat more.
6. When you eat, focus on what you eat
When eating, it is good to be conscious and think deeply about why you eat, how and where
you eat, and what you eat. This anchors your consciousness in your body and mind, helping

4. you make wise choices about food. Concentrate on the taste of food and eat slowly while
savoring it. It's also good to remember that it takes 20 minutes to feel full.
When eating, it is better to focus on satisfaction rather than satiety after eating. It's worth
considering whether it's nutritious compared to calories, gives you adequate satisfaction,
and, if you have a nutritional supplement, how much fat and sodium. You may not know that
natural ingredients or low-fat food labels may be unhealthy choices. However, it is more
important to focus on the fact that you are eating when you eat.
7. Control your external environment
Relationships with people and environmental factors can lead to undesirable eating habits.
People tend to overeat when they eat while watching TV. By judging which external factors
cause undesirable calorie intake, these factors are well adjusted and the daily routine is
considered.
8. Plan ahead
If you already have weight loss-related and well-planned foods in your kitchen, you will be
able to lose weight. Get rid of processed foods and junk foods (bad foods), and create an
environment with healthy and simple eating habits. It is necessary to plan well in advance to
control the amount of food intake, especially when eating out in relationships with others.
9. Get help from those around you
Another option is to seek support from a friend or loved one to get help from those around
you. You can build relationships with other people or groups who are positive about you, get
personal counselling, or find an athletic club or athletic partner. It is also a good idea to
organize a mutual support program between co-workers.

5. 10. Be generous with yourself
If you don't lose the weight you want, even if it's normal, your courage can be broken. Losing
weight takes time and may be harder than those on a weight loss or maintenance program.
It is difficult to change yourself because weight loss requires patience, but it is important not
to give up.
Sometimes it's necessary to reset your goals, and it's good to change your total calories or
exercise pattern. The most important thing is to look forward to the future positively and
constantly strive to overcome obstacles to weight loss.
Even if you are successful in losing weight, maintaining a healthy lifestyle is also an
important factor. There can be no vacation in healthy habits. If you gradually start tolerating
external factors, these weight loss efforts will become meaningless and you may gain weight
again.