In most cases, a combination of a nutritious diet and frequent exercise is necessary for weight loss. Even though many popular diets work at first, it’s not always easy to stick to them.
Thank you for reading this post, don't forget to subscribe!If you want to lose weight successfully, you need a plan that works for you, one that considers your body type, your way of life, and your objectives.
Methods for healthy weight loss that have been proven to work are detailed in this book. Using these suggestions could help you lose 20 pounds or more, depending on your goal.
Assessing the Importance of Losing Weight
Taking stock of your present weight and body composition is a good first step before starting any weight loss program.
It is usual practice to measure one’s waist circumference or compute one’s Body Mass Index (BMI).
Restrictions on Body Mass Index
Despite its widespread use, BMI has serious limitations when it comes to estimating body fat from height and weight alone.
According to studies, body mass index (BMI) isn’t a reliable indicator of health-related variables like body fat percentage or distribution.
Because it is mainly based on data from white populations, BMI also ignores racial and ethnic variations in fat distribution and body composition.
Talking to a doctor or other healthcare provider about other evaluation options might help you get a more precise reading of your body fat percentage.
ALSO READ:Best Fat-Burning Supplements for Men in 2025
Establishing Realistic Objectives for Weight Loss
For those who are overweight or obese, the National Heart, Lung, and Blood Institute (NHLBI) recommends starting with a weight loss of around 10%.
Losing one to two pounds each week for six months is a reasonable goal to aim for, but it should be done slowly. You can adjust your strategy depending on how things are going after this stage.
Collaborating with a healthcare professional or nutritionist may assist you in creating a secure and efficient plan to shed a substantial amount of weight. Tips for efficient weight loss backed by experts are below.
1. Decreased Caloric Consumption
The typical recommendation for weight loss is to cut calories by 500 to 1,000 per day. An online bodyweight planner is available from the NIDDK, which can assist in the development of individualised diet and exercise programs.
Advice on Controlling Calorie Consumption:
Keep portion control in mind.
Pay close attention to the tastes and textures while you eat mindfully.
Do not eat, watch TV, or drive if you can help it.
2. Minimising Sugar and Refined Carbohydrates
Research has connected the use of refined carbs to an uptick in insulin resistance, obesity, and body fat percentage.
This group includes foods like pasta, white bread, and pastries.
Reduce your intake of refined carbohydrates by replacing them with whole-grain options and watching your portion sizes.
According to the dietary guidelines for Americans, you shouldn’t consume more than 10% of your daily calories from added sugars. Keep an eye out for any hidden sugars in processed foods, sugary beverages, and condiments.
3. Consuming More Protein
Diets high in protein help people feel full on less calories, which in turn aids weight loss. Diets rich in protein can increase metabolic rate, maintain muscle mass, and forestall re-weighting, according to research published in 2020.
Foods High in Protein to Incorporate:
Lean poultry and meats
Seafood and fish
Beans, lentils, and other legumes
Vegan alternatives to meat, such as tofu
Dairy and egg products
4. Eating More Healthful Fats
Reducing fat consumption does not automatically result in improved weight reduction outcomes, contrary to previous assumptions.
Diets rich in healthy fats may increase weight loss success rates and adherence, according to research.
You won’t feel as hungry and less likely to reach for sugary or processed carbs after eating foods that are high in healthy fats.
Fats That Are Good for You:
Oil from olives and olives
Poached or sardine fish, mackerel, salmon
Avocado
Natural nut varieties such as Brazil nuts, almonds, and walnuts
Nuts and seeds like pumpkin, sunflower, and sesame
