It is difficult to succeed in losing weight to the extent that the expression ‘diet is the homework of a lifetime’ exists. This is because it requires not only patience, but also changes in the overall diet and lifestyle.
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Occasionally, a strategic diet method may succeed in losing weight in a short period of time, but unless it is a diet based on a healthy diet and regular exercise, it is difficult to maintain the effect for a long time.
1. Proper Calorie Reduction
According to the National Heart, Lung, and Blood Institute (NHLBI), cutting 500-1000 calories per day is adequate for safe weight loss.
To do this, it is good to reduce the amount of calories consumed per day, and it may be helpful to consider the serving amount each time you choose food.
In addition, eating slowly while carefully savouring the flavour of food is a way to reduce overeating, and avoiding eating while watching TV or moving outside is also a good way to reduce the amount of calories.
2. Avoid refined carbohydrates and added sugars
White bread, white rice, pasta, and other white foods are mostly made of refined carbohydrates, so it is better to avoid them because they are not good for your diet.
Added sugar, such as sugar and syrup, is also one of the factors that interfere with the diet, and it is contained in many candies, chocolates, cakes, and sweet drinks.
If you want to lose weight successfully, you should eat whole grain foods instead of refined carbohydrates, and it is desirable to limit added sugars to less than 10% of your daily calories.
3. Protein intake
According to the American Journal of Clinical Nutrition, a high-protein diet has been shown to have a positive effect on weight loss as well as providing adequate satiety. The recommended daily amount of protein for diet is between 89 and 119 g for women and 104 to 138 g for men.
Protein foods suitable for diet include lean meat, poultry, fish and seafood, legumes and vegetable proteins such as tofu, eggs and dairy products.
4. Intake of unsaturated fatty acids
A study published in PubMed Central (PMC) found that reducing fat in your diet for weight loss does not make your diet a success. On the contrary, those who consumed fat on a regular basis were more likely to lose weight than those who reduced their fat intake.
Of course, for a successful diet, what kind of fat you eat is important, and if you want to lose weight, you need to consume unsaturated fatty acids, which are healthy fats.
Unsaturated fatty acids help to resist the temptation of refined carbohydrates or foods high in added sugars and maintain good health.
Extra virgin olive oil, fish such as salmon, sardines and mackerel, and seeds such as avocados, nuts, sunflower seeds and pumpkin seeds contain a lot of unsaturated fatty acids.
5. Plant-based diet
Another study from PubMed Central (PMC) suggests that increasing your fruit and vegetable intake helps you lose weight and maintain it. Three ongoing cohort studies in the United States found that people on a plant-based diet experienced less weight gain over four years.
However, the study found that an unhealthy plant-based diet did not have the same effect.
Plant-based diets high in fibre, including vegetables, fruits, and whole grains, can help you lose weight while staying healthy, but processed plant foods are more likely to contain other harmful ingredients, such as added sugars. Because it is high, it can negatively affect your diet.
6. Steady exercise
No one knows that exercise is necessary for a healthy diet. Increasing physical activity can not only help you lose weight, but also bring a number of health benefits.
However, there are many people who find it difficult to exercise consistently for a long period of time. Walking, running, strength training, yoga, fitness, sports, etc. If you choose the most suitable exercise for you, you can continue exercising.
7. Get enough sleep
Insomnia can lead to overeating and build up belly fat in the body. Short sleep times increase the body's stress response, which leads to weight gain. Therefore, you need to make an effort to have a regular sleep habit even for a good night's sleep.
According to the Centres for Disease Control and Prevention (CDC), to prevent insomnia, avoid using your smartphone before bedtime, create a dark and quiet environment, and use your energy through adequate exercise during the day and not at night.
8. Stress Management
Excessive stress is also one of the main causes of weight gain. For a successful diet, it is good to properly relieve stress, and for this, improving nutrition and improving sleep quality can be of great help.
When you are stressed, you may need a variety of nutrients, including B vitamins and omega-3 fatty acids. Therefore, it is good to take good care of these nutrients, and it is desirable to try to stabilise the mind and body and relieve stress through meditation and yoga.
If the stress condition is severe, you should seek the help of a medical professional or psychologist.
9. Developing Responsibility
The last is to cultivate responsibility for diet through self-monitoring. Taking responsibility for yourself can go a long way in managing your weight.
Making exercise friends, adjusting diet, or using exercise-related apps can also have a good effect. It is also useful to keep a food diary to record your diet and weight.
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