Best Way to Start Weight Loss Journey
Different factors may affect your ability to lose weight, like:
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- Social determinants of health: Where you live and work can influence your diet. For example, some communities might have different access to fresh fruits and vegetables than others.
- Health conditions: Person’s ability Some diseases impact to lose weight. For instance, illnesses that cause hormonal changes and insulin resistance can cause obesity. Examples include polycystic ovary syndrome (PCOS), Cushing’s disease, and diabetes.Also, mental health conditions that impact how you manage stress can also lead to weight gain.
- Medications: Steroids and antidepressants may cause weight gain.
- Genetics: In some cases, overweight and obesity run in families. For example, your genes may determine how your body stores fat.
Weight loss journey
Eat varied, colorful, nutritionally dense foods
Humn diet list form should be foundation of Healthful meals and snacks . A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake daily should be 25–30 grams Trusted Source (g) .
Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.
Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.
The following foods are healthful and often rich in nutrients:
- fresh fruits and vegetables
- fish
- legumes
- nuts
- seeds
- whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
- foods with added oils, butter, and sugar
- fatty red or processed meats
- baked goods
- bagels
- white bread
- processed foods
Measure servings and control portions
Eating too much of any other food, even low-calorie vegetables, can result in weight gain.
Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.
The following size comparisons can be useful for monitoring food intake when dining out:
- quarter of a cup is a golf ball
- one-half of a cup is a tennis ball
- 1 cup is a baseball
- 1 ounce (oz) of nuts is a loose handful
- 1 teaspoon is 1 playing die
- 1 tablespoon is a thumb tip
- 3 oz of meat is a deck of cards
- 1 slice is a DVD
These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.
Engage in regular physical activity and exercise
Regular exercise is to good for both physical and mental health. Phydical activity increasing the frequency of in a disciplined and purposeful way is often crucial for successful weight loss.
One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week.
People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.
People may also benefit from keeping track of their physical activity In the same way that recording meals can psychologically help with weight loss. Many free mobile apps are available that track a person’s calorie balance after they log their food intake and exercise.
If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:
- taking the stairs
- raking leaves
- walking a dog
- gardening
- dancing
- playing outdoor games
- parking farther away from a building entrance
Keep a food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can using a product for paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure on a weekly basis their progress by recording their weight .
Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
People can also keep track of their body mass index (BMI) using a BMI calculator.
Try A Weight Loss Supplement
Maybe you’ve implemented the most basic healthy habits but you’re still struggling to get any traction, at this point, trying a weight loss supplement might give you the kick start you need. The supplement space is a tricky one and can be very deceptive, so navigate at your own risk and check with your doctor before starting anything new.
However, there are a handful of great weight loss supplements that we recommend for the right candidate including:
- Protein for weight loss
- Creatine for weight loss
- MOTO by OPositiv
- Metabolism+ (learn more here) from Mind Body Green, a great metabolism booster supplement for women
- 1DB Goddess by 1st Phorm – almost like a fat burner-type of supplement
- Colon Broom – a psyllium husk supplement, which can help regulate bowel movements
Get physical
Both adults and children should get regular physical activity. It is important for your good health losing weight and maintaining regularly. Below, American Academy of Family Physicians are recommended by, are ways to increase your activity and burn calories :
- Add 10 minutes a day to your current exercise routine.
- Challenge yourself. Move from moderate to intense activities.
- Take the stairs instead of the elevator.
- If safe, park farther away or walk to your destination instead of driving.
- Do more household chores, such as dusting, vacuuming, or weeding.
- Go for a walk or run.
- Exercise while watching TV.
- Be active on your vacations. Try going for a hike or bike ride.
- Buy a pedometer or activity tracker. These measure how many steps you take each day. Try to increase your daily number of steps over time.
- Limit time spent online, watching TV, and playing video games. This should equal less than 2 hours total per day.
FAQs List
1.What is the quickest way to start losing weight?
Answer : Methods of weight loss that scientific research supports include the following:
- Trying intermittent fasting.
- Tracking your diet and exercise.
- Eating protein for breakfast.
- Getting a good night’s sleep.
- Managing your stress levels.
2.What food is good for weight loss?
Answer : The following foods can support weight loss and boost your overall health in a variety of ways.
Lean Protein. Lean protein sources like chicken, turkey and grass-fed lean beef .
- Eggs.
- Vegetables.
- Avocados.
- Apples.
- Berries.
- Nuts and Seeds.
3.What foods have zero calories?
Answer : Zero calories foods are listed –
- Water. The only true zero calorie food (or drink) is water.
- Black Coffee.
- Watercress.
- Herbs.
- Iceberg Lettuce.
- Swiss Chard.
- Cucumbers.