Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE
March 20 2023
The statistics regarding weight gain and obesity are staggering. According to the World Health Organization, over 1.9 billion adults, 18 years and older, were overweight in 2016. Of this amount, over 650 million were obese, making weight loss a crucial health issue for many.
Unfortunately, quick fixes and "miracle" products promise instant results but fail to produce real results. The truth is weight loss is a gradual process that requires dedication and discipline.
This article outlines some practical weight-loss strategies, one pound at a time.
High-fat foods and processed snacks are often culprits of weight gain. Choosing healthier options like lean meats, fish, and nuts can provide healthy fats while minimizing calorie intake.
Additionally, choosing snacks like fresh fruit, raw vegetables, and nuts can help keep you full longer without adding excess calories.
Pizza doesn't have to be left off the weekly menu anymore. Next time you order pizza for yourself or your kids, ask for half the cheese. You'll barely notice any taste loss, but you will lose tons of calories and a lot of saturated fats.
According to the American Heart Association, a diet high in saturated fat can increase your risk of developing heart disease and stroke. By cutting back on the amount of cheese in your pizza, you can significantly reduce your intake of saturated fats and calories, ultimately promoting healthy weight loss.
Increasing physical activity is one of the most effective ways to lose weight. Unfortunately, many people avoid exercise due to discomfort or fear of injury. However, there are several safe and enjoyable ways to increase activity levels.
Walking is an excellent low-impact exercise that can be done with family members, making it an opportunity to increase quality time while burning calories.
Aim to walk for 30 minutes a day, even if it means breaking it up into 10-15 minute increments. This way, you'll burn 200-300 calories while spending time with your loved ones.
It can be challenging to maintain motivation when it comes to weight loss. Partnering with someone can help increase accountability and support. Find a workout buddy who will help you stay on track, and make a pact not to let each other down.
This way, you'll have an added layer of accountability that will help keep you motivated. It's much easier to let yourself down than to let someone else down.
Keeping track of what you eat and drink is essential when trying to lose weight. One helpful tool for tracking food intake is a food diary. By keeping track of what you consume hourly throughout the day for two weeks, you can identify where extra calories (and extra pounds) are coming from.
Additionally, tracking what you drink is important because sugary drinks can contribute to weight gain.
As stated earlier, there are no quick fixes when it comes to weight loss. One of the most important things to realize is that the best diet is one that is sustainable. Diets that promise quick results typically fail in the long run because they are unrealistic for long-term use. Eating sensibly and making sustainable lifestyle changes are essential to successful weight loss.
Eat More Raw Vegetables, Fruits, and Whole Grains. Limit Portion Sizes. Consuming fewer calories than the body burns is key to successful weight loss . By limiting portion sizes, you can reduce calorie intake without cutting out any specific foods. Additionally, paying attention to hunger and fullness cues can help prevent overeating.
Adherence is essential to maintaining lost weight, and dieters must permanently reduce their calorie intake. According to Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE , a diabetes consultant, "The best diet is the one you can stay on."
Eating sensibly works best when it comes to losing weight. Eat more raw vegetables and fruits, whole grains, and lean protein, and go easy on the fats and processed sugary or salty snacks. Limit yourself to smaller portions, and avoid large one-time feeding.
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