9 Tips From Experts On How To Lose Weight Safely

Experts advocate eating more fruits and vegetables, staying hydrated, moving, and limiting processed, sugary foods to safely lose weight. Better, they improve brain, bone, cholesterol, blood pressure, heart disease, obesity, and type 2 diabetes risk.


1. Keep a Weight Loss Journal

A licenced personal trainer, conditioning coach, and CEO of Nashville-based F2 Wellness, Francis Fessler, advises keeping a food diary and calculating calories for healthy weight loss. He recommends documenting food intake, quantity, and timing.

2. Create a Calorie Deficit

A moderate calorie deficit (500 to 1,000 calories) based on your sex, age, height, and physical activity level can help you lose weight healthily with a calorie calculator or app. Pelc Graca says this calorie deficit, unlike a drastic one, allows moderate eating of most foods.

3. Choose Water Over Sugary Drinks

Fessler suggests staying hydrated to feel full. Dr. Li also recommends reducing sugar-sweetened drinks like soda and fruit juices to cut calories. Water intake may potentially boost hormone levels and metabolism, although further research is needed.

4. Limit Processed Foods

Ultra-processed foods including doughnuts, deli meats, and packaged snacks are linked to obesity, high cholesterol, and high blood pressure. To balance your diet, Restricting these foods to 15% to 20% of your weekly intake.

5. Eat More Protein

A family medicine doctor at Lenox Hill Hospital in New York City says that instead of following a fad diet that is too strict, like keto, paleo, or Whole30, you should eat a healthy diet that lets you enjoy all foods in moderation.

6. Eat More Vegetables

High-density, low-calorie vegetables are great for weight loss and high in fibre, which keeps you full. Pelc Graca recommends filling quarter to half your plate with veggies at every meal to lose weight.

7. Slow Down While Eating

Slowing down and being thoughtful when eating can minimise food intake, Pelc Graca advises stopping eating when full. “If you stop when you feel about 80% full, you will probably feel completely satisfied in 20 minutes,” she explains.

8. Get Enough Sleep

Carpenter says sleep deprivation affects hormones that regulate appetite, so sleep-deprived people eat more. Seven to eight hours of sleep to prevent hormone and hunger fluctuations.

9. Exercise Regularly

Any amount of moving can help you lose weight and improve your heart health as long as you do it safely. Fessler also says to pick an activity that fits your lifestyle and skill level.

Also see

10 Foods to Eat on the Leaky Gut Diet Plan

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