Easy weight control -
By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.
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 events or restaurants might also make the process easier.
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. 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 difficult.
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. Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.
Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate , fat, and protein in the diet.
A reasonable weight loss goal to start seeing health benefits is a 5—10 percent reduction in body weight over a 6-month time frame. Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,—1, calories per day.
A diet of fewer than 1, calories per day will not provide sufficient daily nutrition. After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight.
Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight. People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications.
These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases. However, a person should only use medications to support the above lifestyle modifications. Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term.
Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight.
I have an injury that is keeping me from physical exercise. Is there any way to continue keeping the weight off? If your injury allows, you can do some simple exercises while sitting in a chair, such as lifting light weights. You can also use resistance bands while sitting or lying down.
Some other ways to keep the weight off include counting calories and sticking to a healthful diet that includes fruits, vegetables, lean meat and fish, and whole grains. Ensure that you include plenty of nutrient-dense foods in your diet, take the time to plan meals, use portion control, drink plenty of water, and maintain a positive attitude.
Gerhard Whitworth, RN Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Gerhard Whitworth, R. Share on Pinterest Eat a varied, nutritious diet. Share on Pinterest Regular physical activity can help a person lose weight. Share on Pinterest Having social support is a great way to stay motivated.
Losing weight. Q: I have an injury that is keeping me from physical exercise. A: If your injury allows, you can do some simple exercises while sitting in a chair, such as lifting light weights.
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Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. Because a lot of information is available for beginning the path to weight loss, it can take a lot of work to figure out how to get going.
Still, there are ways to ease yourself into losing weight, like changing what and how you eat and getting better sleep.
However, weight and body mass index BMI are not always accurate indicators of overall weight. For example, BMI does not consider body composition, ethnicity, sex, race, and age. Likewise, there is no "normal" body weight, and certain foods and behaviors are not "good" and "bad.
Consult a healthcare provider if you plan on starting a weight loss journey. For example, a registered dietitian nutritionist can help ensure you get enough nutrients and offer tips that fit your needs.
Also, if you have a history of disordered eating, talk to a mental healthcare provider before changing your eating patterns. Research has found no singular, universal diet for weight loss. Instead, weight loss depends on each person's unique goals and needs. Also, the best diet is one that you can maintain for long periods.
Therefore, setting realistic goals is key before kickstarting a weight loss journey. Generally, weight loss depends on the amount and type of food you eat and when you eat your meals. From there, some evidence suggests that your personal goals should fulfill your nutritional needs, be safe and effective, culturally acceptable, and be inexpensive.
Consulting a healthcare provider may help you figure out your personal goals. For example, a healthcare provider can identify areas you can improve. For example, if you eat out several times per week, you might limit eating out to every Friday.
Or, if you find yourself eating for emotional reasons, a healthcare provider can help you adopt other coping skills. After identifying those areas and making changes, keeping track of your habits helps monitor and maintain your weight loss journey.
Then, regularly check in with a healthcare provider to update your goals as needed. Several factors may affect your ability to lose weight, like:. There are a few lifestyle changes that you can implement to kickstart your weight loss journey. However, keep in mind that certain foods and behaviors are not "good" or "bad.
Adding more vegetables to your diet can help you start losing weight. Vegetables are rich in nutrients like magnesium and vitamin A.
Magnesium helps build strong bones, while vitamin A supports your immune system and eyesight. Vegetables are also low in calories but high in both fiber and water. By making vegetables the main meal staple, you'll eat fewer calories without giving up nutrition.
Also, the fiber will add bulk to your meals, satiating your appetite and helping you feel full. The amount of vegetables you ought to eat depends on factors like age or activity.
A good place to start would be to have at least one to two cups a cup is the size of a tennis ball at each meal, including breakfast. For breakfast, you could scramble a few eggs with the following:.
You can also enjoy your scramble with a side of fresh fruit. Then, at lunch, opt for a salad or include ingredients on a sandwich or wrap, like lettuce or tomato. Add vegetables to grain dishes at dinnertime, such as quinoa with roasted vegetables or whole grain pasta with sautéed broccoli.
Or spiralize, chop, or shred vegetables to create fun alternatives like zoodles zucchini noodles with pesto or tomato sauce. Cauliflower rice is another good option. Take four cups of cauliflower florets and chop them using the pulse feature on a food processor until they look like rice grains.
To complete a meal and ensure you're getting essential macronutrients, include a lean protein source, such as salmon, chicken breast, or lentils. Then, add a healthy fat, like avocado, nuts, or seeds. Healthy fats consist of unsaturated fats in foods from plants and animals, like monounsaturated and polyunsaturated fats.
Those healthy fats have several health benefits, like:. Opting for certain drinks can lead to weight loss, too. One review published in in JAMA Network Open found that drinking low- and zero-calorie sweetened beverages rather than sugar-sweetened beverages helped lower body weight and fat percentage.
Water is also a great choice since it has benefits beyond helping manage weight. Drinking water keeps you hydrated, protects your spinal cord, and helps your body get rid of waste. You do not have to give up coffee in the morning, but be sure to include a side of water.
Also, if you don't love the taste of water, add flavor by using the following:. Consider experimenting with teas, as well.
Many teas, like green tea, are rich in antioxidants. Of note, people can lose water from the body in many ways, like sweating more if they're very active, being sick with a fever, or living at high altitudes or temperatures.
Those and other factors e. In other words, not everyone will have the same daily water needs. Snacking is a great way to increase nutrition and energy between meals when you are hungry. Aim to choose snacks that contain fiber, fat, and protein.
Those snacks will keep you satisfied and provide essential nutrients. Consider the following snacks, for instance:. Although, keep in mind that snacks can be for pleasure, as well. Incorporate some of your favorite indulgences throughout the week.
Chronic insufficient sleep can increase the risk of type 2 diabetes and heart disease. A lack of sleep may also result in weight gain. According to a study, people who slept for shorter periods had increased hunger, food cravings, food reward, and food intake the next day compared to people who slept longer.
Food reward concerns how a person measures the short-term value of food e. Also, some evidence suggests poor sleeping patterns increase snacking on high-carb and high-fat foods. Generally, quality sleep promotes successful weight loss. Aim to get the quality sleep you need, which is at least seven hours for adults.
Engaging in good sleep hygiene , like going to sleep at the same time every night and limiting time spent looking at screens, can also help you get quality sleep.
It can take a lot of work to start when you want to lose weight. Fortunately, you can do a few things that can help, such as adding more vegetables to your diet and opting for low-calorie drinks or water. Practicing good snacking and sleeping habits can also benefit weight loss efforts.
If you need help kickstarting your weight loss, consulting a healthcare provider can help. For example, a registered dietitian nutritionist can offer guidance and insight on how to help you lose weight.
Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr. Koliaki C, Spinos T, Spinou Μ, et al.
Back to Easy weight control Health. If you're Easy weight control, losing weight has many health congrol. Making small, simple changes to Ezsy and how much Eay are eating BCAAs vs creatine drinking can really help you lose the pounds. Download the free NHS Weight Loss Plan to help you start healthier eating habits, be more active, and start losing weight. Don't worry, the app makes it easy for you — just take it one week at a time. Let's make "one day" today!
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