The document provides guidance on how to lose weight through eating a nutritious diet, keeping a food diary, and engaging in regular exercise. Some key recommendations include eating a diet that is 50% fruits and vegetables, 25% whole grains, and 25% protein; avoiding unhealthy foods like processed meats, sugar-sweetened drinks, and baked goods; aiming for 150 minutes of moderate exercise per week; and mindfully eating slowly while focusing on satiety rather than feeling full. Tracking food intake and exercise can help with weight loss goals.

1. How to lose weight
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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 rich in nutrients:
● fresh fruits and vegetables
● fish
● legumes
● nuts
● seeds
● whole grains, such as brown rice and oatmeal

2. How to lose weight
Foods to avoid eating include:
● foods with added oils, butter, and sugar
● fatty red or processed meats
● 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.
2. Keep a food and weight diary
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.

3. How to lose weight
Those who can track their success in small increments and identify physical
changes are much more likely to stick to a weight loss regimen.
3. Engage in regular physical activity and exercise
Shar e on Pint er est
Regular physical activity can help a person lose weight.
Regular exercise is vital for both physical and mentalhealth. Increasing the
frequency of physical activity in a disciplined and purposeful way is often
crucial for successful weight loss.

4. How to lose weight
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.
People who are not usually physically active 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 a part of their lifestyle.
In the same way that recording meals can psychologically help with weight
loss, people may also benefit from keeping track of their physical activity.
Many free mobile apps are available that track a person’s calorie balance after
they log their food intake and exercise.
If the thought of a full workout seems intimidating to someone who is new to
exercise, they can begin by doing the following activities to increase their
exercise levels:
● taking the stairs
● raking leaves
● walking a dog
● gardening
● dancing
● playing outdoor games
● parking farther away from a building entrance

5. How to lose weight
Individuals who have a low risk of coronary heart disease are unlikely to
require medical assessment ahead of starting an exercise regimen.
However, prior medical evaluation may be advisable for some people,
including those with diabetes. Anyone who is unsure about safe levels of
exercise should speak to a healthcare professional.
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
benefits.
Unless a person is consuming a smoothie to replace a meal, they should aim
to stick to water or unsweetened tea and coffee. Adding a splash of fresh
lemon or orange to water can provide flavor.
Avoid mistaking dehydration for hunger. An individual can often satisfy
feelings of hunger between scheduled meal times with a drink of water.
Eating too much of any food, even low-calorie vegetables, can result in weight
gain.

6. How to lose weight
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 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 teaspoon is 1 playing die
● 1 tablespoon is a thumb tip
● 3 oz of meat is a deck of cards
● 1 slice is a DVD
These sizes are not exact, but they can help a person moderate their food
intake when the correct tools are not available.
Many people benefit from mindful eating, which involves being fully aware of
why, how, when, where, and what they eat.

7. How to lose weight
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 satisfied 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.
People can also consider the following questions regarding their 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?
Many social and environmentalcues 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

8. How to lose weight
without taking a piece.Stocking a kitchen with diet-friendly foods and creating
structured meal plans will result in more significant 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, healthful meals. Doing this can prevent quick, unplanned, and
careless eating.
Planning food choices before getting to social eventsor restaurants might
also make the process easier.
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