Healthiest ways of losing weight: 6 tips to follow

Healthiest ways of losing weight: 6 tips to follow | XpertsReviews.com

While everyone wants to lose weight, it is important to adopt the healthiest ways to lose weight. Very harsh methods and excessive restrictions can do more harm than good.

If you want to lose weight, there are many ways to do it, but not everything you learn will necessarily help you. It’s important to follow a healthy approach when it comes to losing weight. Incorporating basics such as the right type of diet, getting proper exercise, and avoiding the wrong types of foods are some of the healthiest ways to lose weight. It’s important to keep your body and its needs in mind when it comes to losing pounds. Putting too much stress on your body or giving it too much of a shock in terms of a restricted diet may not be the right way to get in shape.

Healthy or Unhealthy Ways to Lose Weight

When it comes to losing weight, there are many approaches. Healthy weight loss involves losing about one pound in a week. It involves sustainable lifestyle changes like good nutrition, exercise, hydration and sleep that promote overall well-being and gradual fat loss, says registered dietitian Kejal Shah. However, unhealthy weight loss relies on extreme restrictions, fad diets or harmful habits that lead to nutritional deficiencies, muscle loss and metabolic slowdown.

Speaking specifically about fad diets, a study published in the journal Nutrition Frontiersreveals that this dietary pattern is known to be a miracle solution to obesity. These diets seem very attractive but are not sufficiently supported by scientific evidence. Such diets are often marketed with specific claims that defy basic principles of biochemistry and nutritional adequacy. It is important to choose the healthiest ways to lose weight to achieve the right results and maintain your well-being.

Calorie deficit is one of the healthiest ways to lose weight. Image provided by: Freepik

What are the healthiest ways to lose weight?

When it comes to losing weight, it is essential to choose the right approach, one that does not harm your health. This is why we need to adopt the healthiest methods to lose weight. Here is what they can be:

1. Calorie deficit through a balanced diet

Track your daily calorie intake and aim for a moderate calorie deficit per day while eating whole, nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats. A study, published in the Journal of Obesity and Metabolic Syndromeindicates that a low-calorie diet involves consuming 1,000 to 1,500 calories per day. A deficit of 500 to 750 calories per day is good for weight loss. A gradual calorie deficit promotes consistent fat loss while providing essential nutrients for overall health.

Expected weight loss: 0.5-1 kg per week.

2. Regular physical activity

Include a mix of cardio exercises like walking, jogging, and cycling, strength training like weightlifting and strength training, and flexibility exercises like yoga and stretching. Aiming for at least 150 minutes of moderate activity per week is one of the healthiest ways to lose weight. Exercise improves metabolism, burns calories, builds muscle and improves cardiovascular health. A study published in the journal Diabetes spectrumreports that participants who exercised for 10 months with a calorie equivalent reduction of 400 or 600 calories 5 days per week lost weight.

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Expected weight loss: 1-1.5 kg per month, depending on intensity and duration.

3. Increase protein intake

Adding protein is one of the healthiest ways to lose weight. Add lean protein sources like eggs, fish, chicken, legumes, tofu, paneer, and low-fat dairy products to your meals. Make sure 20 to 30 percent of your daily calories come from protein. Protein boosts metabolism, keeps you full longer, preserves muscle mass during weight loss, and reduces cravings. A study published in the journal Nutrition and diabetesrecommends a high-protein, low-glycemic diet not only to lose weight but also to maintain that weight.

Expected weight loss: Promotes consistent fat loss over time, especially when combined with calorie control.

4. Mindful eating and portion control

Eat slowly, chew well, and stop eating when you are 80% full. Use smaller plates to control portions and avoid distractions like the television. During meals, it is one of the healthiest ways to lose weight. Mindful eating prevents overeating, improves digestion and promotes a healthier relationship with food. Mindful eating may also be beneficial for eating disorders, says this study published in the journal Nutritional bulletin.

Expected weight loss: 0.5 to 1 kg per week in combination with a calorie deficit.

5. Stay Hydrated and Avoid Liquid Calories

Drinking enough water is also essential when talking about the healthiest ways to lose weight. Drink 2 to 3 liters of water per day. A study published in the journal Hospital Nutritionclaims that increasing daily water intake, replacing calorie drinks with water and water loading before meals leads to effective weight loss. Replace sugary drinks, sodas and fruit juices with water, herbal teas or infused water. Drink a glass of water before meals. Water boosts metabolism, reduces appetite and supports overall body functions without adding calories.

Expected weight loss: Helps eliminate water retention and promotes fat loss over time.

6. Prioritize sleep and manage stress

It is important to get 7 to 8 hours of quality sleep per day and engage in stress management activities like meditation, deep breathing, or light hobbies. These are some of the healthiest ways to lose weight. A study published in the journal Nutrientsindicates that an increase in appetite-related hormones, namely exine, ghrelin, leptin and insulin secretion, is caused by long-term lack of sleep. Poor sleep and chronic stress increase hunger hormones (ghrelin) and decrease satiety hormones (leptin), leading to overeating and weight gain.

Expected weight loss: Indirectly promotes healthy weight loss by regulating appetite and metabolism.

A girl weighing herself
Make sure you’re consistent and don’t compare yourself to others when trying to lose weight. Image provided by: Freepik

What to remember when losing weight

If you are on the fitness path and adopting some of the healthiest methods to lose weight, make sure to keep these points in mind.

  • Set realistic goals: Aim for gradual and lasting weight loss (0.5 to 1 kg per week).
  • Focus on nutrition: Focusing on nutrition is one of the healthiest ways to lose weight. Choose whole, unprocessed foods and avoid crash diets.
  • Stay consistent: Weight loss is a long-term process; small, consistent efforts count.
  • Track progress: Monitor weight, measurements and energy levels. Avoid obsessing about scale.
  • Avoid comparisons: Everyone’s body responds differently to diet and exercise.
  • Stay hydrated: Drink water throughout the day to support metabolism and energy.
  • Exercise safely: Avoid overtraining; Rest days are crucial for recovery.
  • Consult professionals: Ask a nutritionist or certified trainer for personalized support.

What is the unhealthiest way to lose weight?

Now that we know the healthiest ways to lose weight, here’s a look at what you should never do. Starvation diets or diets with extreme restrictions should never be followed. These can cause nutrient deficiencies, muscle loss, fatigue and weakened immunity. They can slow down the metabolism, leading to rebound weight gain. They can cause eating disorders or hormonal imbalances. Ultimately, they may give you results, but it is temporary and not sustainable weight loss.

Related FAQs

What is the unhealthiest diet?

A diet high in processed foods, sugary drinks, and unhealthy fats is generally considered the most unhealthy. This type of diet is often linked to various health problems.

What is healthy weight loss?

A healthy, sustainable weight loss goal is to lose 1 to 2 pounds per week (about one kg). This gradual approach allows for a steady reduction in body weight without compromising overall health.

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