How to Lose Weight

There are always plenty of reasons to pursue your weight loss goals. If you have been severely overweight and obese for a long time, you will probably worry about what will happen to your health. Obesity increases the risk of health problems such as diabetes, non-alcoholic fatty liver disease, gallbladder disease, and certain types of cancer. ^{[1] X Trusted Source National Heart, Lung, and Blood Institute Go to Source} If you’ve gained weight recently, you’ll probably want to lose weight to fit in your old jeans. Whatever your reason for weight loss, pocket a few important “strategies”.

Table of Contents

Healthy eating

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Choose fibrous protein over fat. Protein is an essential part of internal organ function and muscle building. Choose lean cuts of beef or super-lean ground beef when you want to add red meat. You should also remove the chicken skin before cooking. ^{[2] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

Skip processed fatty meats like bpogna and salami. Instead, choose lean turkey or roast beef.
Vegetarians can get protein from soy, nuts, legumes and seeds. Lentils and legumes are both excellent sources of fiber and protein.
Choose protein sources from low-fat dairy products, including low-fat cheese and fat-free yogurt. ^{[3] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source} A 150g serving of Greek yogurt provides 11g of protein. A study of 20 women who ate high-protein yogurt in place of crackers, chocolate, and other low-protein snacks found they consumed fewer calories and felt fuller for longer. ^{[4] X Trusted Source PubMed Central Go to Source}

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Eat lots of fresh vegetables. Fruits help you satisfy your sweet tooth because of their natural sugar content, while fresh vegetables help you feel full faster. Vegetables and fruits contain fiber, so they will quickly fill the stomach. ^{[5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source} Apply the following tips to include vegetables in your diet:

Choose seasonal produce and eat vegetables for a snack or dessert. For example, choosing to buy apples in the fall or cherries in the late summer will help you have a delicious dessert. Chop celery, carrots, bell peppers, broccoli or cauliflower and dip them in a low-fat salad dressing or chickpea sauce.
Use vegetables as the main dish. For example, you might make a vegetable stir-fry or a healthy salad and add just some boiled chicken, salmon, or almonds.

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Add whole grains and cut back on simple carbohydrates. Whole-grain bread or pasta, oats, sweet potatoes, and brown rice are all great sources of energy and nutrients. Whole grains when combined with the right amount of protein and vegetables create the perfect source of nutrition. ^{[6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

Simple carbohydrates are found in white bread, processed flour, and refined sugar. Your energy levels will increase rapidly after consuming these foods but will also drop very quickly and turn into fat.
Use whole wheat flour or oatmeal when making pancakes or baked goods. You still need to add a stimulant like baking powder or yeast. Choose barley over rice or try making pilaf with barley, wild rice, or brown rice.
Choose only foods that provide natural carbohydrates instead of processed ones. Avoid processed foods like white bread, pasta or cookies made with sempina, or processed sweets like candy or sweetened vegetables. ^{[7] X Trusted Source Mayo Clinic Go to Source}

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Adopt an orthodox diet. If you want to stick to a particular diet and trust other people’s plans, try a new diet and exercise:

Follow the paleo diet and choose grass-fed meat, fish, seafood, fresh vegetables, eggs, nuts and seeds as paleo people used to do. Do not eat prepackaged or processed foods. ^{[8] X Research Sources}
Prefer fresh food. The raw food diet requires 75% unprocessed foods. Most people who choose this diet eat plenty of vegetables, whole grains, nuts, and beans. ^{[9] X Research Source}
Join an advertised weight loss program. If you like to eat comfortably and meet people who are trying to lose weight every week, try the WW weight loss program (formerly known as Weight Watchers). If you like pre-prepared meals so you don’t have to go to the kitchen, you can try Jenny Craig or NutriSystem.

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Reduce salt in the diet. Eating a lot of salt will cause the body to retain water, making you feel full and gain weight. The good news is that you will lose that weight quickly when you sweat; However, the easiest way to keep you from gaining weight is to reduce the salt in your diet.

Instead of salt, you can spice things up with finely ground dried chilies, salsa, or cajun seasonings and seasonings.
After a period of abstinence from salt, unsalted foods will also taste more salty; Let your taste buds adapt to that.

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Do not skipping meals. Many people assume that skipping meals will help them lose weight, but people who have lost weight often maintain their weight better when they eat three meals and two snacks a day. ^{[10] X Trusted Source PubMed Central Go to source} It says eating three meals and two snacks is a healthy habit when it comes to weight loss.

Make sure you don’t go hungry by eating small meals throughout the day at familiar times. Between meals, you’ll eat an extra 150-calorie snack to keep your metabolism going and prevent hunger. Note, you should not eat foods that cause weight gain such as candy or snacks. When hungry, the body will conserve calories and slow down the metabolism.

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Avoid sweet drinks. Sweetened drinks with natural or artificial sugar both have low nutritional value and increase the number of empty calories in your diet. Therefore, you should not drink fruit juices or other sweet drinks. Even natural sugar will increase calorie intake and not support weight loss. If you want to drink fruit juice, don’t use more than ½ cup per day. Instead of drinking sweetened drinks throughout the day, opt for sugar-free, calorie-free drinks. Some drinks to avoid include:

Soda
Juice
Sugar tea
Kop Aid fruit juice powder
Mixed fruit juice
Sports drinks
Coffee is sweet
Alcoholic drinks

Basic principles of weight loss

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Control portion sizes. Portions that are too large can cause you to gain weight. To start losing weight, you’ll need to eat small portions. Eating small portions also gives you the opportunity to eat your favorite foods while losing weight.

For example, before you put half a frozen pizza on your plate, you should check the serving information on the label and only take one serving.
Or, if you want a bowl of cereal, check the serving information on the label and use a measuring cup to get the correct amount.
Portion control will not cause hunger if you know how to eat to stay full for longer.

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Make a note of everything you ate for the week. According to a study published in the Journal of the American Academy of Nutrition, people who kept food diaries lost an average of 2.75kg more weight than those who did not. ^{[11] X Research Sources} So get in the habit of writing down everything you eat, good or bad. Here are a few tips for you:

Write full. Write in detail, including drinks and sauces, and describe how the food was prepared. Don’t pretend you don’t have an extra glass of wine after dinner. Anything that goes into your stomach needs to be written down in a diary.
Write correctly. Write portions in your food diary. Don’t eat too much or too little – you should eat in moderation. Also, don’t forget to read the ingredients list so you can eat the correct portion.
Write often. Always carry a food diary. Or, you can use an eating tracker app on your smartphone or tablet.

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Determine how many calories you should eat each day to lose weight. Weight loss isn’t just about weight. The more you pay attention to the calories in food, the easier it will be to choose the right foods and forms of exercise to lose weight. Take a look at your food diary to check each food group. You also need to count and add up the total number of calories consumed for the day.

Next, you’ll find out who’s age, height, weight, and activity level like how many calories you need each day.
Add about 170 calories to your total calories consumed. Recent studies estimate that we often eat slightly more than the amount tracked during the day. ^{[12] X Research Source}

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Stick to your meal plan. Decide what you’re going to eat this week before you go to the fridge and try to decide quickly. It’s a good idea to buy healthy ingredients to eat your way and plan your calorie intake.

Set realistic goals. If you love eating out, don’t give up the habit altogether. Instead, you’ll eat home-cooked food six days a week.
Cut down on snacking or choose healthy snacks. Fresh vegetables served with guacampe sauce, unsalted almonds, or fruits are all snacks that support weight loss.
Give yourself a reward that isn’t food. Promise yourself that if you can stick to your 6-week plan and work out (if this is also your goal), you’ll give yourself a pedicure or massage.
Incorporate favorites into your meal plan. If you want to eat something that is relatively high in calories, plan it so that you don’t exceed your total calories for the day. For example, if you’re on a 1,800-calorie diet and want to eat a 300-calorie chocolate cake, you’ll only have 1,500 extra calories that day.

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Take in fewer calories than you can burn. The only way to lose weight is to eat fewer calories than you burn during the day. This sounds simple, but it requires effort and persistence. That means incorporating movement. If you want to lose weight and stay healthy, start exercising. The initial goal is to do 3-5 30-minute sessions per week.

Try to calculate your daily activity level. It helps to track your exercise habits with a pedometer, or other weight loss apps that make it easier. Read the exercise content in this article for specific tips.
Set small goals. Instead of thinking you need to lose about 10kg, think about losing 0.5-1kg this week. Or, you can focus on non-weight-related goals like not snacking after dinner or just drinking on the weekends.
It is important to understand that weight is affected by input and output. The main input is the food that you eat and the amount of calories in it. The output is the burned energy. To lose weight, the output needs to be greater than the input. It’s just that. You should not believe in rapid weight loss diets. If you’re not gaining or losing weight, burning an extra 300 calories a week or eating/drinking 300 fewer calories a week (such as 2 soft drinks or a small hamburger) will help you lose weight – in in this case 2kg of fat per year.

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Drink at least 2 liters of water a day. Water both helps the body not to lose water and helps to fill the abdomen without increasing calories. The American Institute of Medicine states that men need about 3 liters of water per day (approximately 13 cups) and women need 2.2 liters (equivalent to 9 cups). ^{[13] X Trusted Source Mayo Clinic Go to Source}

Drinking water about 30 minutes before meals can reduce a person’s calorie intake, especially older adults.
The study found that dieters who drank half a liter of water before their main meals for 12 weeks lost 44% more weight than those who didn’t. ^{[14] X Trusted Source PubMed Central Go to Source}

Do exercise

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Start with basic aerobic and cardio exercises. Start small with 3 30-minute workouts per week if you’re not already in the habit of being active. Try these steps to familiarize yourself with the exercise: ^{[15] X Research Source}

Buy a pedometer. Attach a pedometer to your belt and aim for 5,000 steps a day. Move to a goal of 10,000 to 15,000 steps when you notice the weight loss effect.
Walk to lose weight. Walking around the neighborhood is inexpensive and a great start. You can also try gentle forms of exercise like swimming, biking, or jogging.

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Exercise in the gym. You can use a treadmill, a treadmill, a stationary bike, a rowing machine, or a stair climber. Start with short intervals and gradually increase the number of minutes as you begin to lose weight. In addition, do not forget to change the settings on the machine to increase the intensity during weight loss.

Try different machines to find the one you like. Talk to a personal trainer to make sure you’re using the right form of exercise to avoid injury. They are there to help, not to frighten you.

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Take aerobics classes. You can sign up for a traditional aerobics class or try movement-focused workouts. These are great ways to stay motivated to work out in groups, move freely, and lose weight. ^{[16] X Research Source} Try any of the following:

Kickboxing
Dance gymnastics
Zumba
Pilates
Yoga
Martial Arts
Crossfit or Bootcamp

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Muscle training. Start small with 1 or 2 15-minute sessions per week until you have the motivation to work out more. You should train large muscle groups to burn more calories and lose weight, rather than focusing on specific muscle groups. Try the following examples:

Start with a squat with a double overhead lift to work your upper body and lower body at the same time.
Do endurance exercises while sitting or leaning against a training ball. That way, you’ll improve your core while working out other areas.
Use a machine or free weights. These devices typically work primarily on specific muscle groups such as the arms, shoulders, front thighs, hamstrings, and upper back. Do separate exercises for each muscle area after you work out multiple muscle groups.
Rest at least a day between workouts so your muscles can recover. The recovery process helps you avoid pain and injury.

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Play sports. If you’re not a sports person, do your favorite activity to keep you motivated. You can sometimes find a group in a residential area, or join a few friends to form a competition group.

If you don’t like competitive sports, try something you can do alone, such as swimming or golfing, or hiking instead of a ball and net. .
Buy a bike if you want to both exercise and enjoy the view. Don’t spend a lot of time in the car when you have a chance to burn calories.

Stay motivated

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Find ways to eat less. While this alone won’t really help you lose weight, it’s a helpful little piece that will help you get closer to your goal. Try these ways to help you manage hunger during the day:

Reduce 3 pieces in each meal.
Put down your chopsticks while chewing.
Use a smaller bowl and take food only once.
Eat only when you feel hungry, but don’t snack when you’re bored.

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Find ways to control cravings. If you’re used to junk food and emotional meals, it’s certainly a challenge to lose weight and switch to exercise. Even so, you can always learn to curb your cravings for that big piece of cake or a greasy hamburger.

Smell fresh fruit when you crave a snack instead of eating something else.
“Close” the kitchen after meals.
Do not keep high-sugar or greasy snacks in the house.
Some studies show that blue reduces cravings. Try blue tablecloths or dishes.

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Eat at home. Eating out makes it easy to forget the rules of your diet. Food in restaurants often contains a lot of fat, salt and other factors that affect the weight loss plan. Eating out is also more than what you usually eat at home. Instead of eating out, you should cook at home.

Eat with a small group of people instead of many people. Research shows that people who eat at large tables eat more often than people who eat alone. ^{[17] X Research Source}
In general, do not eat while you are doing other things. Watching television, or reading or working while eating often causes us to eat more than usual.

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Eat cereal in the morning. A recent study found that people who eat cereal every morning are more likely to lose weight than people who eat other foods. Start your day with a cereal rich in natural fiber and nutrients or oats. ^{[18] X Research Sources}

Use skim milk in breakfast and when preparing other dishes. By consuming low-fat foods, you will reduce calories by 20%. Switching to low-fat milk is a great option to help you cut calories without sacrificing nutritional benefits.

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Choose to lose weight in groups. ^{[19] X Research Source} Make a commitment to hit your weight loss goal by a specific date and incur a forewarned “penalty” if you don’t. You can hold a contest “Who is the winner?” at work or with friends, or join the weight loss challenge page.

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Reward yourself from time to time. When you’re at a party or an important event, give yourself permission to eat and drink. However, you need to make sure this doesn’t become a routine. ^{[20] X Research Source} Don’t let a little comfort get in the way of your diet and weight loss plan. Get back to the plan even if you miss a day or two.

Choose a non-food reward. When you complete your diet and exercise plan well, reward yourself. Join a sports game with friends, or get a manicure, get a massage, or go to the movies as you accomplish small goals. Buy that new t-shirt you’ve always wanted when you hit your 0.5kg weight loss goal this week.

Advice

Drink water before and after snacks or main meals.
Do not eat for at least an hour before going to bed and remember to drink plenty of water.
Walk at least 10,000 steps a day.
After taking a bite of food, you should try to chew it longer than usual. The time when you are full and the moment you know you are full is 15 minutes apart. If you eat slowly, you will avoid overeating.
Don’t start your weight loss journey alone. Seek support from friends and family who are trying to lose weight, or join a weight loss support group in your community. You can also find support from online weight loss forums.
Instead of drinking milk with 120-140 calories, you should drink almond milk with 60-90 calories.
Always read the information labels on food or drinks carefully. You need to know your portion size and the amount of protein, fat, and carbohydrates in food to maintain a strict diet.
Use healthy oils. ^{[21] X Credible Source USDA Center for Nutrition Ppicy and Promotion Go to the source} When using oil in food preparation, use only one teaspoon of a healthy oil such as olive oil. Or, instead of adding oil to spice things up, you can add seasoning or apple cider vinegar for the added benefits and inherent rich flavor.
Weigh daily and calculate average weight after 7 days. Focus on fluctuating weight loss results instead of trying to lose a certain amount of weight each week. You may gain weight on some weeks, especially for women (due to water retention related to the menstrual cycle), for reasons unrelated to your healthy habits. ^{[22] X Research Source}
Use Fitbit because it’s a useful device to help you count your steps! You can also check the time and complete the walking goal.
Weight loss with knee osteoarthritis is still possible if you follow the necessary warnings.

Warning

Avoid fasting. You need to eat at least 3 meals a day.
If you are pregnant, nursing or have a chronic medical condition, talk to your doctor before losing weight. ^{[23] X Research Sources}
Avoid losing more than 0.5-1kg per week, if possible. Rapid weight loss can cause you to lose muscle mass instead of fat. Furthermore, many people find it more difficult to maintain rapid weight loss results in the long run. ^{[24] X Trusted Source Mayo Clinic Go to Source}

Things you need

Food good for health
Pedometer or Fitbit
MP3 player or iPod
Videos from YouTube and/or DVD
Sport shoes
Sports clothes
Food diary
Weighing food
Measuring cup and spoon
Water

Steps