If your doctor recommends that you lose weight, there are some tips that can help you do so in asafe and healthy way. The most effective method for long-term weight management is to lose 1-2 pounds per week steadily.
Being hungry or unsatisfied are major reasons why people have a hard time sticking to healthier eating plans.
There is no single diet or eating style that works for everyone. We all have different nutritional needs and what works for one person may not work for another.
There are some general principles that apply when you’re trying to lose weight, such as following a low carb diet or a diet that has a focus on whole foods.
Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:
- reduce your appetite and hunger levels while keeping you satisfied
- produce consistent weight loss over time
- help improve your metabolic health at the same time
Losing weight quickly may help in the short term, but it is not a sustainable solution. It is better to focus on long-term health and habits that can be maintained over time. This will not only improve your overall health, but is more likely to lead to lasting weight loss.
1. Cut back on refined carbs
Reducing your intake of sugars and starches, or carbohydrates, is one way to help you lose weight quickly. This could be done by following a low carb eating plan or by reducing your intake of refined carbs and replacing them with whole grains.
When you consume fewer calories, you will feel less hungry and will generally eat less.
On a low carb diet, you will use stored fat for energy instead of carbohydrates.
The benefits of complex carbs like whole grains include higher fiber and slower digestion. This makes them more filling and satisfying.
The study found that following a very low carb diet resulted in weight loss for older populations.
The research suggests that a low-carb diet may help to reduce appetite, which in turn can lead to a reduction in calorie intake without feeling hungry.
Although more research is needed to determine the long-term effects of a low carb diet, it can be difficult to stick to such a diet, which may cause weight fluctuations and make it difficult to maintain a healthy weight.
A low carb diet may not be the best option for you if you are looking to lose weight or maintain your weight over a long period of time. Reduced calorie diets may be a better option for you as they can lead to weight loss and be easier to maintain.
If you choose a diet that focuses on whole grains over refined carbs, a study from 2019 found that people who ate a lot of whole grains had a lower body mass index.
It is advisable to speak to your doctor to get their professional opinion on the best way for you to lose weight.
2. Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:
- a protein source
- fat source
- vegetables
- a small portion of complex carbohydrates, such as whole grains
To see how you can assemble your meals, check out:
- this low carb meal plan
- this lower calorie meal plan
- these lists of 101 healthy low carb recipes and low calorie foods
Protein
If you want to lose weight in a healthy way, you need to make sure you're eating enough protein. Protein helps you maintain your health and muscle mass, both of which are important for losing weight in a healthy way.
There is evidence that suggests that consuming enough protein can improve various heart and metabolism-related risks, as well as appetite and body weight.
Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much.
- 0.8g/kg of body weight
- 1-1.2g/kg of body weight for people 65 and older
- 1.4-2g/kg of body weight for athletes
In addition to helping you lose weight, diets that include adequate amounts of protein may also help to reduce your cravings and the amount that you snack by making you feel full and satisfied.
Healthy protein sources include:
- meat: beef, chicken, pork, and lamb
- fish and seafood: salmon, trout, sardines, and shrimp
- eggs
- plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
Vegetables
You can eat a lot of leafy green vegetables without increasing your calorie or carb intake by a lot.
Carbs are an important part of a healthy diet, but some vegetables like potatoes, sweet potatoes, winter squash, and corn are higher in carbs.
You may want to be mindful of serving size when adding these vegetables to your plate because they are considered complex carbs.
Vegetables to include more of:
- broccoli
- cauliflower
- spinach
- tomatoes
- kale
- Brussels sprouts
- cabbage
- Swiss chard
- lettuce
- cucumber
- peppers
Healthy fats
Don’t be afraid of eating fats.
Despite what eating plan you choose, your body still requires healthy fats. Two great choices for healthy fats are olive oil and avocado oil. Another delicious and healthy addition are nuts, seeds, olives, and avocados.
You should only use other fats like butter and coconut oil in moderation because they have a higher saturated fat content.
3. Keep a Daily Gratitude Journal
Lauren Manganiello, a yoga instructor from Long Island, New York, suggests that people who are struggling with stress-related eating habits should keep a journal to document things they are grateful for. This journal can serve as a tool to help them cope with stress in a more healthy way, rather than using food as a coping mechanism.
4. Batch Cook and Prep
Kyra Williams, a personal trainer in Boston, cooks enough chicken for the week on Sundays. She cuts off the fat, bakes it with seasoning, measures 3.5 ounces, and puts that much into a container with some mustard and frozen veggies, so she can grab one a day to bring to work. Kyra also takes the time to divvy up in individual containers ¼ cup of rolled oats, 1 tablespoon each of natural peanut butter and ground flax, and a pinch each of protein powder and cinnamon to sweeten. This way, when she's a zombie in the morning, all she needs to do is add water and microwave!
5. Don’t Forget the Weights
Make sure to lift weights two to three times a week to increase your muscle mass. This will help utilize the food you eat as fuel rather than store it as fat.
6. Get Enough Z’s
” If you don't get enough sleep, you're likely to gain weight. That's because not getting enough sleep increases the hunger hormone ghrelin and decreases the satisfaction hormone leptin. When we're sleep deprived, we crave more salty and sweet foods because we're hungrier. And when we're sleep deprived, we're not as good at making decisions, so we're more likely to make bad decisions about food. If we get enough sleep, we're more likely to make good decisions about food, like only eating when we're truly hungry and stopping when we're satisfied.
7. Don’t Skip Meals
Lemond is reminding us that our bodies' number one priority is to stay alive, and one way it does this is by craving foods that are high in energy density. He recommends eating every four hours as a way to honor our hunger and prevent our bodies from thinking they are being starved.
8. Stay Hydrated
z People who drink two glasses of water before a meal tend to lose more weight than those who don't drink water before meals, and they're more likely to keep the weight off. This simple tip may work in two ways: thirst can sometimes be mistaken for hunger, causing people to eat more, and water can make people feel fuller, so they eat less during a meal.
9. Cut Calories, Not Flavor
Ter Kuile, author If you choose sharp cheddar over mild cheddar, you don't have to use as much to still get a lot of flavor, so you won't feel like you're on a diet.
10. Weigh Yourself Once a Week
You should try to lower your weight range slowly over time rather than fixating on a single number.
11. Reorganize Your Plate
The Younkin says that you should fill half your plate with vegetables, a quarter with whole grains, and a quarter with lean protein. They also say that switching the proportions of grains and vegetables on your plate can make a difference. The only exception to this rule is that potatoes, corn, and peas are considered starchy vegetables and should therefore be counted as part of the grains category.
12. Start Where You Are and Do What You Can
Assess where you are currently and figure out where you want to be in the future. A great starting point is to get a step counter and see how much you walk on a normal day, then set a goal slightly higher.
13. Think Big — Not Small
Ika Kumar, certified personal trainer The “big rocks” of weight loss are the areas that will give you the most results. These are the areas you should focus on instead of all the small details. When it comes to nutrition, pay attention to calories, protein, and fiber. As for exercise, focus on strength training, daily steps, and recovery.
14. Look Beyond the Scale
Ika Monnappa, certified personal trainer The scale is not the only measure of success. Take photos and measurements and keep a list of non-scale victories to help you see all the positive changes you're making.
15. Move your body
While you don't have to work out to lose weight, exercising can help you drop the pounds more quickly. Lifting weights is especially beneficial.
Weightlifting can help you lose weight by burning calories and preventing your metabolism from slowing down.
You should try to do strength training three to four times a week. If you have never done it before, it might be a good idea to get help from a trainer. You should also tell your doctor about your new exercise plans.
Other than lifting weights, doing cardio such as walking, jogging, running, cycling, or swimming is very good for losing weight and being healthy.
Both cardio and weightlifting can help with weight loss as well as offer many other health benefits.
