10 weight loss tips

 Obesity has always been associated with a large number of chronic diseases, including heart disease, diabetes, hypertension, sleep apnea, osteoarthritis, depression, and even certain types of cancer. At the same time, there are a lot of misleading claims about weight loss in the media now, convincing us that everything from acai berries to expensive dietary supplements is the secret to slimming. But in fact, there is no quick way to lose weight. Losing weight requires a well-conscious effort to change your habits and lifestyle.

The word "diet" is simply misleading; Diets don't really work. They may help to lose weight for a while, but after they are over, patients gain weight again ... and often even more than before. Sure, a popular shake diet or a prescription weight loss drug can help you lose weight quickly, but what happens after the diet is over? Is it possible to stick to a shake diet for the rest of your life? Will your doctor be able to tell you that you can safely take stimulants all the time?

Your plan must be effective and realistic in the long run. An effective way to maintain weight loss is to make lifestyle changes . And any diet book, trick, trick, shake or supplement that tries to convince you otherwise is just an advertisement designed to convince you to buy such products.

Don't let yourself be deceived. Here are 10 tips, based on practical experience, to help you lose weight and not gain it again.

Rule Out Causes Associated With Any Health Problems

Before starting a weight loss program, you should visit your doctor. You will need to discuss your weight loss plans, get approved for regular exercise, and get checked out for some health issues. A simple blood test is often used to check for diabetes and thyroid problems, and more tests may be needed to make sure you are healthy enough to start a weight loss program and that you do not have health problems that contribute to weight gain. weight.

Also, be sure to discuss any medications you take regularly with your doctor, as some medications can cause weight gain, such as some anticonvulsants, psychotropic medications, lithium, and steroids.

Determine how overweight you are

Before you begin to lose weight, it is very important to determine whether you are really overweight and how much of it. As one of the tools for determining the normal weight of a person, almost all doctors use the body mass index (BMI):

BMI = weight in kilograms divided by height in meters

A BMI of 25 to 29 is defined as "overweight", 30 or more is "obese", and 40 or more is defined as "morbidly obese". Please note that this formula does not take into account the weight of muscle mass. For example, bodybuilders, based on the calculation of BMI, can get the result of "morbid obesity", although they, of course, do not have it. Therefore, while BMI is a useful tool, if you have a large muscle mass, you should treat the results obtained by this method with caution. There are many useful online calculators to help calculate BMI.  

Another way to estimate your weight (and track your results) is to measure your waist circumference. Instead of stepping on the scale, look at how your clothes fit. Waist circumference greater than 35 inches (76 cm) in women and greater than 40 inches (101 cm) in men is associated with an increased risk of weight-related health problems.

Set yourself short and long term goals

How much weight do you need to lose? Ask your doctor what your ideal weight should be, but also set yourself an initial weight loss goal and other intermediate goals. Set realistic short-term goals because expecting you to lose too much weight too quickly can cause unnecessary frustration.

Studies show that in people who are obese or overweight, even a 5% weight loss has a positive effect on health. This number becomes the very first goal for many people. In general, plan to lose 0.5-1 kg (1-2 pounds) per week. Slow and stable. If you try to lose weight faster, then there is a good chance that you will gain it back just as quickly.

Take small steps

When embarking on a long-term weight loss plan, start with small changes. If you set realistic goals and gradually achieve them, you are more likely to succeed in the long run. For example, if you drink soft drinks or juices, consider cutting out those foods only for the first week or two. Then, after you can do that, try switching from starchy white bread to whole grains, for example. Over the next couple of weeks, try walking for 5 minutes every other day. And so on.

If you try to do too much quickly, you are more likely to abandon your plan altogether. Make a list of all the small steps and changes you need to make. Then do them one by one. The race is won by the one who works steadily, but slowly.

Reduce Your Portions

Even if the diet consists only of vegetables and fruits, it can still lead to weight gain if you eat too many of them. Therefore, it is very important to observe the correct portion size. Half the contents of your plate should be vegetables, a quarter should be a pure protein source (skinless chicken, turkey, fish), and grains or starchy foods should be no more than a quarter.

One of the easiest ways to reduce portion sizes is to simply use a smaller plate. Another way is to eat slowly so that your brain has more time to process the process of eating food and enjoy it longer, which creates a greater feeling of satiety.

Limit Carbohydrates

It has been argued that the obesity epidemic in the US is partly due to the high carbohydrate content of our diets, and not the high fat content that was believed in previous decades. By limiting their fat intake, Americans simultaneously increased their carbohydrate intake, which led to an increase in diabetes.

The most unhealthy foods are often in liquid form, such as soft drinks, juices, and alcohol. These drinks are high in calories and should be avoided. Other culprits are bread, rice, tortillas, beans, potatoes, and pasta, everyday foods that are consumed in too large quantities.

Make sure your carbohydrate portions are rational in size, try not to take up more than a quarter of your plate. And instead of products containing white starch, choose products from whole grain wheat, complex carbohydrates. That is, instead of white rice, choose brown . At first, it may not be very tasty for you, but over time you will get used to such a change.

Extremely low-carb diets (less than 60 grams of carbs per day), such as the latest fad, the ketogenic diet , can really help you lose weight. But is it possible to stick to them for a long time? For most people, no. If you decide to follow one of these low-carb diets, it's important to choose a source of healthy proteins and fats—you don't want to trade weight loss for plaque buildup and heart disease.