Use these tips for weight loss to feel better inside and out.
Almost half of all Americans are overweight and one-third are considered obese, which means they have a body mass index greater than 30. While many things can cause obesity, the best way to lose weight boils down to nutrition, staying active and the behaviors that affect these two matters.
The journey toward achieving a healthy body weight is not a sprint, but a marathon. The majority of the effort for losing weight should be focused on improving nutrition habits. Unfortunately, there are no pills, powders or five-minute fixes for obesity.
Regular exercise is essential for good health and will help you maintain a healthy body weight. However, exercise alone will not lead to significant and long-lasting weight loss. There is no way to out-exercise an unhealthy diet.
If your goal is to lose weight, you should work to develop a healthy eating plan that you can stick with for a lifetime.
Here are a few healthy eating tips for weight loss to get started:
- Eat breakfast: About 78 percent of individuals who are successful with weight loss eat breakfast every day, according to the National Weight Control Registry. Eating breakfast keeps you from getting too hungry and overeating later in the day. For extra staying power, choose protein- and fiber-rich foods.
- Drink water: Not only does staying hydrated help your body’s metabolism function at its best, it also helps control appetite. Water is calorie-free, sugar-free, and if you get it from the tap, it’s free!
- Fill up on low energy-density foods: Fruits and vegetables are high in fiber and water to help keep you full. They also provide an abundance of vitamins and minerals and are low in calories. Keep your house stocked with these healthy choices. If you have good things surrounding you, it’s easier to make good choices.
- Journal your daily food intake: There are many food- and activity-tracking apps and websites that make tracking calories easy. If those aren’t for you, try writing everything down in a notepad. Counting calories by writing down what you eat forces you to think more about what you’re eating, which helps you keep yourself accountable.
- Monitor your progress: Weigh yourself daily, or at least weekly, and at the same time of day. Monitoring changes in weight helps you make corrections to your diet before things get out of hand.
Changing your diet can have a major impact on your entire life, but it also requires a lot of effort. One of the most effective tips for weight loss? Find support from family, friends or health professionals and community groups.
Always remember it’s not just about the number on the scale. Obesity is a disease that affects every aspect of your well-being. Even a 5-percent reduction in weight can markedly reduce overall health risks. Be consistent — it’s in the small changes that you will have the greatest success.
For more diet and healthy living tips for weight loss, consult your Mercy Health care provider. Call 513-952-5000 or visit mercy.com today.