There are many different approaches to sustainable weight loss. Some weight-loss lifestyle adjustments are easier to implement than others, including a few that you can even begin implementing immediately.
In this article, we will discuss four effective weight loss strategies you can start today, including:
- Incorporating the right foods into your diet
- Hydrating yourself properly
- Implementing physical activities into your routine
- Getting adequate and high-quality sleep
Eating Protein, Healthy Fat, and Vegetables
Each meal you eat should include a variety of protein, fat, vegetables, and complex carbohydrates (carbs).
How much of each food type you require will vary based on your age. The Dietary Guidelines for Americans 2020-2025 recommends the following:
- Protein:
- Children nine to 13 years old: four to 6.5 oz
- Adolescents 14 to 18 years old: five to seven oz
- Adults: five to seven oz
- Vegetables:
- Children nine to 13 years old: 1.5 to 3.5 cups
- Adolescents 14 to 18 years old: 2.5 to four cups
- Adults: two to five cups
- Healthy oils:
- Children nine to 13 years old: 17 to 34 g
- Adolescents 14 to 18 years old: 24 to 51 g
- Adults: 22 to 44 g
- Grains:
- Children nine to 13 years old: five to nine oz
- Adolescents 14 to 18 years old: six to 10 oz
- Adults: five to 10 oz
Protein
Having plenty of protein in your diet is essential because it helps you preserve muscle mass as you lose weight. Furthermore, it may help lead to you experiencing reduced cravings and indulging in less snacking due to the feeling of fullness and satisfaction provided by protein.
Black beans, lean ground beef, lentils, and skinless chicken breast are all protein-rich foods that can keep you going strong throughout your day without being held back by cravings for less satisfying foods that can offset your weight-loss efforts.
Vegetables
While all vegetables can be nutritious, some offer more nourishment than others. For example, corn, potatoes, and sweet potatoes contain high amounts of carbs and calories, so they should typically be consumed in smaller portions.
Vegetables that are lower in carbohydrates include:
- Bell peppers
- Green beans
- Leafy greens
- Squash
- Tomatoes
Healthy Fats
Eating healthy fats in moderation and restricting your consumption of saturated and trans-saturated fats is a beneficial aspect of a balanced diet.
Foods that contain healthy fats include:
- Almonds (49.9 g of healthy fat and 3.8 g of saturated fat)
- Avocados (14.7 g of healthy fat and 2.1 g of saturated fat)
- Butter (81.1 g of healthy fat and 51.4 g of saturated fat)
- Coconut oil (99.1 g of healthy fat and 82.5 g of saturated fat)
- Green olives (15.32 g of healthy fat and 2 g of saturated fat)
- Sunflower seeds (51.5 g of healthy fat and 4.5 g of saturated fat)
Hydrating Yourself Properly
Drinking water throughout your day can contribute to weight loss because it can help curb hunger, especially if you drink water before each meal. Staying hydrated may also help you burn more fat, effectively increasing your long-term weight loss success.
It’s important to choose the right fluids to hydrate with. Water should be considered your primary thirst-quencher when aiming to lose weight. Sugary drinks like soda can make you gain weight due to the excessive weight amount of calories and sugar they contain.
Get Active
Physical activity is necessary for your overall health, fitness, and weight-loss efforts. While individual results vary, many have found that combining weight training with cardio exercises like cycling, running, and swimming was helpful for achieving peak results. However, you should talk to your doctor to ensure you are healthy enough before starting any new exercise routine.
Additionally, medical weight loss has emerged as a powerful ally to weight loss, in addition to a nutritious diet and exercise. Semaglutide in NYC is a once-weekly weight-loss injection designed to help you reclaim your confidence and achieve success in long-term weight management. These in-home treatments are shipped to your door and work by delaying stomach emptying, reducing appetite, and enhancing insulin release.
High-Quality and Restful Sleep
Along with diet and exercise, ensuring that you get enough sleep and that your sleep quality is good is another important factor in weight loss. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least seven hours of quality sleep each night.
A 2018 study found that people who usually sleep less than seven hours each night are more likely to have a higher body mass index (BMI) and eventually become obese compared to people who typically get seven or more hours of sleep each night. This result could be caused by changes in hormone levels that influence your sense of appetite and hunger.
Conclusion
There are many effective ways to lose weight, and the best part is that you can start to work towards your weight loss goals today. Eating a balanced diet of protein, healthy fats, and vegetables helps you get the nutrients you need, while properly hydrating yourself enables you to burn more fat and eat less.
Moving more by doing cardio and weight training exercises burns calories and fat. Getting adequate and good-quality sleep (seven hours or more each night) reduces your likelihood of developing hormone imbalances and obesity, and semaglutide in-home weight loss treatments can maximize healthy lifestyle habits over the long term.
Beginning your weight loss regimen today is a powerful step toward a more satisfying and healthy tomorrow.