How to achieve healthy weight loss

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Rapid weight loss might seem appealing, but experts warn that it’s neither sustainable nor healthy.

The Centers for Disease Control and Prevention (CDC) recommend a gradual weight loss of about 1 to 2 pounds per week, translating to 4 to 8 pounds a month.

It’s a slow process, but it’s effective for lasting change and overall health improvement. To lose 30 pounds, for example, might take six months or more, but it’s a journey worth taking for a healthier lifestyle.

Changing Lifestyle and Diet: The Key to Lasting Weight Loss

Understanding the Diet: Contrary to popular belief, fad diets and restrictive eating plans may lead to quick weight loss but rarely result in permanent weight management.

According to nutritionist Samantha Heller, a sustainable lifestyle that promotes a healthy weight and meets nutrient needs is crucial. A diet constantly heavy in fast, junk, and prepared foods isn’t conducive to healthy living.

Starting Your Weight-Loss Journey:

Assess Your Diet: List what you eat and drink, noting down sugar-sweetened drinks and alcohol. Identify triggers that lead to overeating, like eating too fast, skipping meals, or eating when not hungry.

Celebrate Healthy Habits: Also recognize and give yourself credit for the healthy eating habits you already practice.

Understand Your Overeating Triggers: Pinpoint habits linked to overeating, such as grabbing snacks while watching TV or hitting fast-food drive-throughs. Replace them with healthier alternatives.

Building a Healthy Diet: A healthy diet should include fruits, vegetables, whole grains, and dairy products, complemented by a variety of proteins like seafood, lean meats, eggs, beans, nuts, and seeds.

It’s important to limit sugar, salt, saturated and trans fats, and cholesterol. Consider swapping high-calorie drinks for healthier options like water or unsweetened juices.

Managing Calorie Intake: Understanding calorie needs is crucial. While women generally need 1,600 to 2,400 calories daily, men may need about 2,000 to 3,000. Overeating leads to weight gain, so managing calorie intake is essential.

For instance, replacing high-calorie foods with lower-calorie options can make a significant difference.

Portion Control: Reducing portion sizes can help control calorie intake. Opting for smaller servings, especially of high-calorie foods, can significantly cut down on calorie consumption.

Incorporating Exercise: Alongside diet changes, physical activity plays a vital role in weight loss and maintenance. A combination of a healthy diet and regular exercise is the most effective way to lose weight and keep it off.

The Bottom Line: The journey to weight loss and maintenance should be sustainable. It’s about creating healthy eating habits that can be maintained in the long run, even on vacation or during special occasions.

By focusing on portion control and trying new foods mindfully, you can achieve and maintain your desired weight.

If you care about weight, please read studies about diet that can treat fatty liver disease, obesity, and hop extract could reduce belly fat in overweight people.

For more information about weight, please see recent studies about how to curb your cravings for ready-to-eat foods, and results showing what you can eat to speed your metabolism up.

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