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Strategies for Losing Weight That Actually Work
You have undoubtedly heard a lot of crazy weight loss advice over the years, such as replacing meals with “cookies” or drinking celery juice every day. These suggestions are frequently pushed by non-health professionals, so if it seems too good to be true, it most likely is. However, for those who are in the correct mental health state and have weight loss as a personal goal, there are plenty of valid, research-backed, and expert-approved recommendations out there as well as a ton of mistaken weight loss advice that should be avoided.
Making dietary improvements is one such suggestion. According to a study published in February 2023 in Nutrición Hospitalaria, researchers examined data from over 15,000 individuals and discovered that those who consumed the fewest processed foods had a lower risk of obesity, while those who ate the most had an enhanced risk. There is a lot of study on the benefits of plant-based diets. Results of a study involving over 200 dieters showed that individuals who followed a 16-week low-fat plant-based diet lost much more weight than the control group. The report was published in October 2022 in Obesity Science and Practice. In November 2023, a study was published in the journal JAMA Network comparing identical twins following vegan and omnivore diets. The results showed that identical twins following a healthy vegan diet lost more weight in eight weeks and had improved cardiovascular markers than their omnivore counterparts.
Numerous studies have also indicated that having strong social support—from friends, family, a coach, or even an app or online community—can be beneficial while trying to lose weight. An online support group can assist boost motivation, according to study that was published in Digital Health in July 2022. A research published in June 2022 in the evaluation of Communication Research also stated that social support is connected with improved adherence to weight loss practices, based on a 10-year evaluation of literature on the topic of social support in online obesity health forums.
In addition, your mentality plays a role in weight loss. According to research that was published in the journal Obesity in February 2022, people who successfully lost weight accepted their setbacks and saw them as brief interruptions in their strategy rather than as signs of failure. Finding your “why” is also essential. The desire for improved health is a significant motivator, according to a Mayo Clinic survey released in May 2022 (83 percent of participants cited “health” as their main reason for wanting to lose weight).
Here are some more advice on how to reach and stay at a healthy weight that has been endorsed by experts and supported by science.
1. Consume food slowly
“I teach my clients how to pick foods they enjoy, taste every bite before putting it in their mouths, and chew slowly.” I tell them to chew their food carefully, to only swallow it until it’s completely chewed, and to repeat. We don’t always realize when we’re full. In addition to enhancing our enjoyment of food, eating slowly improves our ability to recognize when we are full.
2. Savor Your Food
We’re often advised what to eat, so when we don’t enjoy a particular meal, we’re less likely to form enduring healthy eating habits. Taste some fresh produce. Learn how to make new recipes that are flavorful and varied. Spices and herbs can enhance flavor. Alternatively, enjoy the richness of raw and steaming veggies and the sweetness of fruit. Your relationship with food does not have to be unpleasant.
3. Maintain a Thank-You Note Every Day
Whether we are aware of it or not, there are situations when our eating habits and our emotions are related. We might turn to food as a coping mechanism when we’re anxious. I help clients practice gratitude by having them write in a diary on a daily basis, or even simply when they’re feeling pressured. This way, when stress arises, they may recognize it and find alternative ways to deal with it instead of turning to food as a coping mechanism.
4. Prep and Cook in Bulk
“I make a big quantity of chicken on Sundays to last the entire week. I remove the fat, bake it with seasoning, weigh out 3.5 ounces, and store that much in a jar with some frozen vegetables and mustard so I can take one every day to work. I also take the effort to portion out ¼ cup of rolled oats, 1 tablespoon of ground flax and natural peanut butter, plus a sprinkling of cinnamon and protein powder for sweetness into separate containers. All I have to do in the morning, when I’m a zombie, is add water and microwave!
5. Remember the Weights
Make sure you perform two or three weightlifting sessions every week. Increasing your muscle mass can be achieved by using moderate to heavy weights – three or four sets of 10 to 15 repetitions with weights that are challenging for you. More muscle on the body increases the likelihood that food will be used as fuel rather than being stored as fat [studies also indicates that resistance training can increase the efficacy of a weight loss program].
6. Obtain Enough Z's
“Getting too little sleep can lead to a rise in the hunger hormone ghrelin and a fall in the satisfaction hormone leptin, both of which are linked to weight gain. We have greater cravings for sweet and salty meals when we are sleep deprived. Why? Because your appetites for items higher in energy, or calories, grow whenever you experience greater hunger. Inadequate sleep is also known to impact our ability to think clearly and manage our emotions, so it’s not difficult to draw the connection between this and a reduced capacity to make rational decisions in a variety of life domains, including eating. If we flip the coin, we can confidently conclude that our bodies function better when we get enough sleep. That would imply that we would only eat until we were fully satisfied when it came to eating. Because our bodies had the chance to rest, heal, and rejuvenate, our hormones will likewise be more balanced.
7. Never Miss a Meal
“Keep in mind that staying alive is our bodies’ first objective. Our bodies essentially use calories as life energy, therefore as soon as they are denied to us, they will take action to survive. Foods with a higher energy density are recognized by our bodies, and we will crave them more. Respect your hunger and keep your body from believing it is starving. Studies also reveal that the advantages of fasting, such as a possible drop in LDL cholesterol, usually vanish after the fast is over. This contradicts a lot of diet strategies, yet those strategies don’t really benefit people in the long run. Generally speaking, I advise eating every four hours.
8. Drink plenty of water
“Those who drank two glasses of water before meals lost more weight than those who didn’t, and they kept it off,” according to research. This easy tip has two functions. Hunger can be confused with thirst, leading to overindulgence in food. Moreover, drinking water during a meal helps you feel fuller.
9. Reduce Calories But Not Taste
“You can use less and still get a lot of flavor without feeling like you’re on a diet by choosing options like sharp cheddar over mild cheddar.”
10. Arrange Your Plate Again
Divide your dish in half for veggies, quarter for whole grains, and quarter for lean protein. You’ll notice a difference when you rearrange the portions of vegetables and grains on your plate. With that said, potatoes, corn, and peas belong in the grains category because they are starchy vegetables.
11. Take it where you are and do your best.
“Refrain from feeling as though you must make drastic changes to your entire life right now. Determine your current situation and your desired future state after that. Purchasing a step meter and measuring your daily walking distance is an excellent place to start for individuals who lead largely sedentary lives. Next, aim for a step goal that is somewhat over average and gradually increase it to a daily target of 10,000 steps.
12. Consider Large, Not Small
“Pay attention to the ‘big rocks’ of weight loss – there are a few areas where you will get the best value for your money. Putting things first and letting go of anything small that adds up to stress will make achieving your goals seem easier and more manageable. Regarding nutrition, be mindful of the amount of calories, protein, and fiber. Prioritize healing, daily steps, and strength training when it comes to exercise.
13. See Beyond Measuring
Although useful, the scale is not the only factor to consider. Keep a running list of nonscale triumphs and take regular measurements and images to assist you assess progress that may not show up on the scale. This will assist in maintaining perspective and highlight all the beneficial adjustments you’re making to your general way of life and health.
14. Add More Protein to Your Breakfast
“Aim for 15–25 grams of protein in your morning meal. Protein helps you feel full since it slows down the breakdown process and reduces hunger hormones. A high-protein breakfast also helps prevent cravings from occurring later in the day. Try eating high-protein frozen waffles with nuts, berries, and a touch of maple syrup, or two eggs with whole-wheat toast and avocado. Pair protein dishes with fiber and healthy fats.
15. Eat Protein at Every Meal, Actually
“Eating foods high in protein at every meal, particularly breakfast, can help reduce excess weight.” Protein has a beneficial effect on your hunger hormones and slows down the digestive process. Additionally, protein can fend off hunger more effectively than carbs. Quinoa, edamame, beans, seeds, almonds, eggs, yogurt, cheese, tofu, lentil pasta, chicken, fish, and meat are examples of foods high in protein.