When it comes to how to lose weight loss, there are plenty of fad diets and crash-and-burn programs that promise lightning-fast results. While these might work in the short term, most of them aren’t sustainable long-term solutions.
Losing weight and keeping it off requires making small changes in your habits that you can maintain for the rest of your life. Instead of focusing on a single diet or workout plan, find an eating pattern and exercise routine you can continue indefinitely as part of a new way of life.
The best way to lose weight is not with some gimmicky program or crash diet but by following these five simple steps:
Tips to Lose Weight in 5 Easy Steps
Stay hydrated
It may seem like a no-brainer, but many people suffer from mild dehydration without even knowing it.
A study published in the Journal of the American Dietetic Association found that up to 60% of American adults are chronically dehydrated. This can cause poor sleep quality, poor digestion, and an increase in cravings for high-calorie foods.
To avoid this and other symptoms of dehydration, make sure to drink at least eight 8-ounce glasses (2 liters) of water per day. Choose water instead of sugary beverages like juice or soda — they are not only less filling but can lead to increased hunger and a craving for sugary snacks.
Eat protein and fiber
While there are plenty of fad diets out there, the best nutritional plan revolves around two key ingredients: protein and fiber.
Protein is found in everything from meat and fish to beans and legumes and is essential for building muscle, maintaining a healthy metabolism, and keeping you full and satisfied between meals.
Fiber is another critical part of any healthy diet, as it helps to reduce cravings, stabilize blood sugar, and keep you regular. Try to eat a high-protein, high-fiber meal at least once per day — some good options are a chicken breast with quinoa, a superfood snack like cacao nibs, or a large green salad with a protein-rich dressing.
Eat vegetables
While protein and fiber are essential, vegetables are another critical part of any healthy diet. Vegetables, particularly leafy greens, have been shown to have a low-calorie density and to promote fullness and satisfaction.
Additionally, vegetables are also some of the most nutrient-dense foods on the planet. While consuming vegetables without protein and fiber can still lead to an increase in hunger and cravings, veggies combined with protein and fiber can help to keep your hunger at bay.
One easy way to get more vegetables into your diet is to swap out your typical carb-heavy side dishes (e.g., potatoes, rice, or pasta) for hearty servings of vegetables instead.
Exercise regularly
While many people think of exercise as a tool for weight loss, it’s actually best viewed as a long-term investment in your health. Research shows that even a small amount of exercise is better than none at all.
While an extremely active lifestyle does not guarantee weight loss, it does go a long way towards lowering your risk of many diseases and promoting longevity. Some good exercise choices for people trying to lose weight are hiking, swimming, yoga, and even strength training.
Don’t obsess, track your progress
The best way to stay motivated and on track with your weight loss goals is to not obsess over them. Instead, keep a journal and track your progress.
Write down what you ate, how many calories you consumed, how many steps you walked, and what your mood was like. This will keep you from feeling obsessive, and allow you to see where you can improve.
Everyone has good and bad days, but if you consistently make small improvements, you will see lasting results in the long run. Finally, remember that weight loss is not a race. It’s a long-term process that requires patience and consistency. The best way to lose weight is to focus on improving your health, not just drop a few pounds.
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However, you should not just look at the weight loss aspect, as the body also needs to be healthy and fit for a fast weight loss.
This is particularly true of refined carbohydrates.
The same goes for any other foodstuff that is labeled as "low-fat".
This causes the person to eat to fill a void that is not being satisfied.
It is important to remain motivated and stick to your weight-loss plan.If you cannot resist having one glass of milk or orange juice every now and then, it would not harm to have this occasionally.
If you have a glass of water with a meal, it could help you lose weight.
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