Weight loss is a long journey and requires perseverance in following the steps of the process. According to the health website Healthline (USA), sustainable weight loss is a weight loss process that focuses on long-term health and weight loss habits that can be easily maintained in the future.
Here are some scientifically -based ways to lose weight.
Drinking plenty of water can help promote weight loss by reducing food intake.
1. A nutritious meal
A balanced meal typically includes a variety of foods. To balance your diet, your meals should include protein, fats, vegetables, and complex carbohydrates.
Accordingly, protein is an essential component for maintaining muscle mass while losing weight. Additionally, protein helps reduce appetite. Meanwhile, vegetables contain many essential nutrients that help maintain and support the function of many organs in the body.
Healthy fats like olive oil, avocado, and nuts are also great choices for your weight loss plan.
2. Exercise regularly.
Experts suggest that for effective weight loss, you should combine a balanced diet with regular exercise. Therefore, you should maintain cardiovascular exercises such as walking, jogging, cycling, or swimming, along with other exercises specifically designed for weight loss.
3. Eat plenty of fiber.
Fiber moves slowly through the digestive tract and can help you feel fuller for longer, supporting weight loss. Fiber also helps stabilize blood sugar levels and protects the body against certain chronic diseases.
4. Eat mindfully.
Experts recommend learning to be aware of your body's signals to know when you truly want to eat. This is crucial for weight loss, helping your body limit the consumption of unnecessary foods.
Additionally, you should eat slowly and chew thoroughly. Eating slowly gives your stomach more time to signal your brain that you are full. This also helps your body eat less while still ensuring you get enough energy.
5. Drink enough water.
Drinking plenty of water can help promote weight loss by reducing food intake. This is especially effective if you drink water before meals. Adequate hydration also helps the body function more efficiently, boosting fat burning.
However, you should choose water or low-calorie beverages instead of sugary drinks like soda. Drinks like soda are high in sugar and calories, which can contribute to weight gain.
6. Get enough sleep.
In addition to changing your diet and exercise habits, getting enough sleep can help with weight loss.
A study showed that people who regularly sleep less than 7 hours a night are more likely to have a higher body mass index and are more prone to obesity, compared to those who get enough sleep.
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