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 required to maintain energy balance so that energy expenditure is high. For weight loss, total calories are more important than carbohydrate, fat, and protein composition.

1. First, eat a variety of colorful, nutrient-dense foods.

The most basic way to lose weight is a healthy diet. To do this, make up 50% of the total meal with fruits and vegetables, 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 to 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 for body health, and when losing weight, it should be included in the improvement of eating habits and two pillars. 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.

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.

5. 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 your 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 to eat.

6. 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. Be able to measure using a measuring cup or to dispense the right amount of food. If you do it in the snow, you can eat more.

7. 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 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 for its calories, provides adequate satisfaction, and how much fat and sodium, if any, is a nutrient attachment. You may not know that natural ingredients or low-fat food labels may be unhealthy choices. But when eating, it is more important to focus on the fact that you are eating.

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 you to consume undesirable calories, you can adjust these factors well and think about your daily routine.

8. Plan ahead

If you already have weight loss-related and well-planned foods in your kitchen, you can be successful in losing weight. Get rid of processed foods or junk foods (bad foods), and create an environment with healthy and simple eating habits. In relationships with other people, especially when eating out, it is necessary to plan well in advance to control the amount of food intake.

9. Get help from those around you

Another option is to seek support from friends or loved ones 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.

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 at the future in a positive way and to continuously 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, your weight loss efforts will become meaningless and you may gain weight again.

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