10 tips for weight loss success

About 50% of people under the age of 17 are of normal weight, but 20% or less of those who manage to lose weight maintain the weight loss. The rest of the people lose weight and regain weight after holding it.

Being overweight increases your risk of heart disease, high blood pressure, dyslipidemia, osteoarthritis, snoring and sleep apnea, and type 2 diabetes. A weight-loss diet is not a permanent solution. In order to lose weight safely and maintain the lost weight over a long period of time, permanent and healthy lifestyle changes are essential.

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

Medical News Today on the 4th (local time) presented 10 tips for successful weight loss.

1. Start by eating a variety of colorful, nutrient-dense foods.

The easiest way to lose weight is to eat healthily. Consume 50% of the total meal from fruits and vegetables, 25% whole grains (unrefined grains), and 25% protein. Total fiber should be 20-30g per day. Avoiding trans and saturated fats may reduce the risk of coronary artery disease. For fat, choose monounsaturated fat (MUFA) or polyunsaturated fat (PUFA).

Foods you can eat: Fresh fruits, vegetables, fish, legumes, nuts, seeds, whole grains such as black or oatmeal

Foods to Avoid: Fatty foods and butter, fatty red or processed meats, baked goods (eg, bread), bagels, white bread

Vitamin and mineral deficiencies, which are essential nutrients, easily occur when losing weight. So talk to a doctor, nurse, or dietician you know in this area.

2. Keep food and weight diary

Self-evaluation is essential. Record the food eaten during the day via a paper journal, mobile app or web program, and measure and record weight each week.

3. Enroll in a physical activity and exercise program

Physical activity is an important factor in body health and should be included in improving eating habits and two axes when losing weight. Ideally, you should engage in at least an hour of moderate-intensity activity, such as brisk walking, each day. If you can't afford an hour, try to schedule 150 to 250 minutes each week. People who are not physically active can be very slow when they first start exercising. The training intensity is gradually increased.

At the same time, you must keep records of how you have performed your physical activity. Measure food and physical activity via a free mobile app and enter the number of calories burned during exercise. Climbing stairs, scratching leaves, walking the dog, gardening, dancing, playing outside, or taking a walk outside of a building can be great ways to increase your physical activity.

A medical evaluation prior to beginning an exercise program is not essential for people at low risk of coronary artery disease. However, if you have coronary artery disease, it is safe to get a medical diagnosis to determine the appropriate amount of exercise.

4. Avoid liquid calories

You're 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 have tea or coffee without water or sugar.

It is also good to burn a fresh lemon or orange there. It is better not to make the mistake of draining water by starvation. When you are hungry, you may eat something that is not a regular meal. If you're feeling hungry, try drinking a glass of water unless it's time for a meal.

5. 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. Measure with a measuring cup or be able to dispense the correct amount of food. If you do it in the snow, you can eat more.

6. When you eat, focus on what you are eating

When eating, it's good to be conscious and think carefully about why you're eating, how and where you're eating, and what you're eating. This anchors your awareness in your body and mind, helping you make wise food choices. Focus on the taste of the food and eat slowly while enjoying it. Also, remember that it takes 20 minutes to feel full.

When eating, it's better to focus on satisfaction rather than feeling full 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 adjunct. You may not know that natural ingredients or low-fat food labels can be unhealthy choices. However, it's more important to focus on eating when you eat.

7. Control your external environment

Relationships with people or environmental factors can lead to undesirable eating habits. People tend to overeat when they eat while watching TV. By assessing what external factors are causing you to consume unwanted calories, you can adjust these factors well and reconsider your daily routine.

8. Plan ahead

If you already have weight loss and well-planned foods in your kitchen, you can succeed in losing weight. Get rid of processed foods and junk foods (bad foods) and create an environment of healthy and easy 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 you eat.

9. Get help from those around you

Another option is to seek the support of friends or family to get help from those around you. You can build relationships with other people or groups who have a positive attitude toward you, get personal advice, or find a sports club or sports partner. It's also a good idea to organize a mutual support program between employees.

10. Be generous with yourself

If you don't lose the weight you want, even if it's normal, your courage can break. Losing weight takes time and can be more difficult than those on a weight loss or maintenance program. Changing yourself is difficult because weight loss requires patience, but it's important not to give up.

Sometimes resetting your goals is necessary, and it's good to change your total calories or your training pattern. The most important thing is to look positively to the future and continuously overcome obstacles to losing weight.

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. As you gradually begin to tolerate external factors, your weight loss efforts will become futile and you may gain weight again.

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