Successful weight loss: 10 tips to lose weight, According to a Nutritionist
Maintaining a healthy weight is one of the best things you can do for your overall health and wellness. Both being underweight and overweight can increase risks for medical issues in the future.
Importance of Weight management
Weight loss is important for both physical and mental health reasons. Being overweight or obese puts extra pressure on the body. This can lead to serious health issues over time like heart disease, diabetes, and certain cancers.
Excess weight makes basic movements and activities more difficult as well. It can also affect how you feel about yourself and your mental well-being. Losing weight can help reduce health risks, boost energy levels, and improve quality of life.
Even modest weight loss of 5–10% of total body weight provides benefits like lowering blood pressure and cholesterol. Shedding excess pounds allows the body to function more efficiently and reduces strain on joints and organs. Overall, weight loss promotes longevity and enhances both physical and psychological wellness.
Wondering how to achieve your ideal body weight? Explore these 10 tips for insights into your weight loss journey.
- Create a calorie deficit:
A calorie deficit is the most important step in your weight loss journey. It means consuming fewer calories than your body burns each day through daily activities and exercise.
A calorie deficit creates an energy gap that forces your body to use stored fat for fuel. Most health experts recommend a 500–1000 calorie daily deficit for safe and sustainable weight loss of 1–2 pounds per week.
Tracking calories in vs calories out is an effective way to create and monitor a calorie deficit for weight management goals.
2. Incorporate protein:
Protein plays a vital role when trying to lose weight. Protein is filling and takes more calories to digest, so it helps reduce appetite and food cravings.
Eating protein at each meal also preserves muscle mass during weight loss. Good sources of lean protein include chicken, fish, eggs, Greek yogurt, nuts, and edamame.
Aim for 0.36–0.45 grams of protein per pound of body weight daily to support weight management in a healthy way.
3 Get regular exercise:
Exercise is a key part of any healthy weight loss plan. It boosts calorie burning and helps create a calorie deficit without extreme dieting.
Aim for a minimum of 150 minutes of moderate exercise like brisk walking or swimming per week. Incorporate both cardio and strength training. Lifting weights prevents muscle loss during weight loss.
Exercise also reduces stress, improves sleep and mental well-being, and keeps metabolism elevated even at rest, all of which support weight management goals in the long run.
4 Add supplements:
Consider adding a fiber or protein supplement to help feel full and support weight loss in a healthy way. Fiber supplements can reduce appetite and control blood sugar levels.
Protein powders provide a convenient way to get your daily protein goal if you struggle to do so through diet alone. However, supplements should always complement, not replace, whole foods.
5 Make gradual changes:
Changes that stick around for a long time are better when they happen slowly, not suddenly. Begin by making small, achievable changes to your daily routine.
For instance, add a meal each day or add quick 10-minute walks. Build healthier habits slowly so you don’t feel deprived.
Focus on progress, not perfection. As changes become routine, you can challenge yourself further for continued improvement.
6 Be patient:
Losing weight and changing lifelong habits takes consistent effort over weeks and months. While commercial diets may promise rapid results, it’s healthier to lose 1–2 pounds per week on average.
Focus on non-scale victories like having more energy or fitting into old clothes. Celebrate small wins to stay motivated.
Weight loss isn’t linear, so don’t get discouraged by temporary fluctuations — consistency is key to achieving your goals.
7 Drink plenty of water:
Staying hydrated supports metabolism, digestion, absorption of nutrients, and feeling of fullness. Aim to drink half your body weight in ounces of water daily. For a 150-pound person, that’s 75 ounces or about 9 glasses.
You can also get fluids through soups and other healthy beverages. Carry a water bottle to sip from throughout the day. Proper hydration makes a difference in weight loss results.
8 Get enough sleep:
Most adults need 7–9 hours of quality, uninterrupted sleep per night for overall health and well-being. Lack of sleep, even by just an hour or two per night, disrupts hormones linked to appetite regulation and weight management over time.
Strive to create a regular sleep routine and relax before bedtime to encourage your body’s natural sleep patterns.
9 Manage stress:
High levels of long-term or chronic stress can sabotage weight loss by increasing cravings and causing people to emotionally eat. Incorporate relaxation techniques into your daily routine like yoga, meditation, deep breathing, journaling or spending time in nature. Learning to manage stress in a healthy way is important for weight loss success and sustainability.
10 Talk to your doctor:
If you’ve been doing everything right but aren’t losing weight, it’s wise to consult your doctor. They can help identify underlying reasons.
Certain conditions like PCOD, thyroid issues, and others can contribute to weight gain. They can help create a safe, individualized plan based on your medical history and needs.
Foods to avoid during your weight loss journey
When trying to lose weight, it’s best to limit or avoid certain foods that are highly processed, sugar-laden, or calorie-dense with little nutritional value. This includes many snacks, desserts, fast foods, and sugary beverages.
While an occasional treat is okay, making these foods your main source of calories will hinder weight loss efforts. Specifically, try to avoid chips, fries, cookies, cakes, candy, ice cream, doughnuts, and soda.
These provide empty calories with little to no protein, fiber, or micronutrients. Processed meats like sausage, bacon, and hot dogs should also be minimized due to their high sodium and preservative content.
Instead, focus on whole, minimally processed foods like lean proteins, fruits and vegetables, whole grains, nuts, and seeds, which are more filling and nutritious per calorie. This will help create a calorie deficit for healthy, sustainable weight loss.
“Weight loss is not about deprivation. It’s about making healthy choices that you can stick with for the long term.” — Keri Glassman
Overcoming Weight Loss Plateaus:
A plateau is when weight loss stalls for more than 2–3 weeks. To overcome it, assess your calorie intake/output and make small adjustments. Cut 100–200 calories or add an extra workout.
Also, increase protein and stay hydrated. Plateaus are normal — don’t give up or make drastic changes. Give it time and focus on other health goals in the meantime.
How to Stay Motivated
Staying motivated can be one of the biggest challenges when trying to lose weight and form healthy habits. To stay on track, celebrate small victories instead of just focusing on the end goal. Reward yourself for things like sticking to your meal plan for a week or completing a challenging workout.
Having non-scale goals like fitting into an old pair of pants or running farther can also boost motivation. Taking progress photos is a great way to see physical changes over time.
Focus on how your new lifestyle makes you feel — more energetic, confident, and strong. Changing your mindset to prioritize long-term wellness over just numbers on the scale will help you sustain changes for the long haul.
Staying motivated comes down to celebrating progress, mixing things up, having support, and focusing on overall health — not just weight loss.
Maintaining Your Weight Loss:
To maintain weight in the long run, switch to a continuing healthy lifestyle instead of a short-term diet. Focus on balanced nutrition, regular exercise, managing stress, and getting enough sleep as your new normal.
Weigh yourself weekly so you can make small adjustments to stay on track. Don’t be too restrictive. An occasional treat is fine. Celebrate your success in maintaining better overall wellness.
Conclusion
Losing and maintaining weight needs committing to healthy habits. While the journey has its challenges, staying motivated, informed and consistent are crucial for long-term results. Focus on making gradual, sustainable changes like watching your calorie and nutrient intake, exercising regularly, managing stress, and getting enough sleep.
Stay motivated by celebrating achievements on and off the scale. Expect plateaus as normal bumps in the road.
With determination and the right mindset, you have the power to transform your health through a lifestyle focused on nutrition, fitness, and self-care. Stay motivated by the positive impact your efforts are making not just on your weight, but overall quality of life.
