Added: Jacen Grady - Date: 10.10.2021 00:05 - Views: 37603 - Clicks: 4962
Losing weight can be challenging, regardless if people want to lose a few pounds or While weight loss usually requires dietary and lifestyle changes, as well as patience, some strategies may help people lose weight more quickly and safely. To lose weight successfully, people will likely need to follow a healthy diet and get regular exercise. Some popular diets are effective initially but may be challenging to maintain long-term.
Individuals should personalize approaches to losing weight and consider their needs and lifestyle. This article looks at what scientific studies suggest about how to lose weight successfully and safely. Using these tips may help someone lose 20 pounds or achieve their target weight, whatever that is. More than 1 in 3 adults in the United States are overweight or have obesity. Experts agree that being overweight increases the risk of health conditions, including heart diseasediabetesand high blood pressure. To assess if they are overweight, a person can measure their waist circumference and calculate their body mass index BMI.
They can find out how much weight they need to lose to stay in healthy parameters. A sensible approach is to lose 1 to 2 pounds per week for 6 months. After that, someone can base their weight loss strategy on the they have achieved.
If someone has a lot of weight to lose, it may be wise to consult a doctor or registered dietitian to help them plan the best way to do this safely. There are several diet and lifestyle approaches to losing weight. The following are tips that experts recognize as safe and effective ways to lose weight. The NHLBI suggest a person should reduce their daily calories by — calories a day to lose weight. Being mindful of portion size can help someone reduce their overall calorie intake.
Eating mindfully and appreciating tastes and textures can help people reduce overeating. Avoiding eating meals in front of the TV or on the go can also help. Research suggests eating refined carbohydrates is associated with increased adiposity, insulin resistanceand obesity. Refined carbohydrates include foods made from white flour, such as white bread and pasta, pastries, and baked goods.
To try and lose weight, people should consider choosing whole grain versions of carbohydrates and limiting their portion size. Processed foods, sweetened drinks, and sauces often contain added sugars. A review indicates that higher-protein diets are beneficial for weight loss and satiety.
The review suggests that the quantity of protein necessary to promote improved weight management is between 89— grams daily for women and — g daily for men. A study indicates that reducing fats in the diet does not lead to more weight loss. The study also suggests that people eating a higher percentage of fats had slightly greater weight loss and better adherence compared to other diets. Another study indicates that people on weight loss diets that permit nuts, which contain healthy fats, lose more weight and comply better.
Including smaller portions of healthful fats may help someone feel satisfied while they are losing weight. Doing this could help them avoid the temptation of sweet foods or refined carbohydrates. Healthy fats include :. Research suggests that people can maintain their weight loss by increasing fruit and vegetable consumption.
Data from three ongoing prospective cohort studies in the United States suggests that plant-based diets are associated with less weight gain over 4 years. However, according to the study, an unhealthy plant-based diet does not have the same effect.
The emphasis should be on whole foods that contain fiber. Fiber can positively affect satiety and the gut microbiome, leading to less adiposity, according to the study. Including more plant-based foods such as vegetablesfruitsand whole grains may help someone achieve their weight loss goals. People should try to avoid processed plant-based foods, I need help to loose 15 20 lbs these can contain added sugars and unhealthy fats.
However, the same review recognized that variations in diet, BMI, and sex make conclusive recommendations more difficult. The study found that all types of exercise resulted in multiple health benefits for people with type 2 diabetes. Another systematic review found strong evidence that people can maintain weight loss by increasing physical activity. People should do exercise that they enjoy and try different types to see what suits them.
Types of activity could include walking or runningstrength trainingor yoga. Some people may prefer gym classes or team sports, and others may choose to follow instructions on a video class at home. Research suggests that reduced sleep may lead to overeating and increased abdominal fat. People can try having a regular bedtime routine to promote sleep in the evening. Strategies such as avoiding screens, sleeping in a dark and quiet room, or exercising during the day may work for some people. A study in Obesity Reviews concluded that the adverse effects of stress can influence weight gain and abdominal obesity.
The research indicates that improving nutritional status and sleep can counteract some of the impacts of stress. According to the authors, during stressful times, someone may have increased needs for individual nutrients, including B vitamins and omega-3 fatty acids. Along with improving their nutrient intake and sleep, people can try meditation, mindfulness, and yoga for stress relief. If a person has severe stress or trauma, they should see their doctor or consult a psychological practitioner.
Making themselves able can help someone to manage their weight. Having an exercise buddy or using food and exercise apps can also help. Keeping a food journal and regularly recording meals and weight may also be useful. There are several strategies people can use to approach losing 20 pounds.
To lose weight effectively and safely, people should aim to lose 1—2 pounds per week, helping them maintain their weight loss. Having a healthy diet that includes plant foods, protein, and healthful fats can help someone lose weight successfully. People should also pay attention to their calorie intake and physical activity. Many people wish to lose weight but find that trying one diet after another does not seem to work. Should they eat less food? Eat different food…. Being a healthy weight offers many health benefits, as well as a feeling of wellbeing.
Fast weight loss is rarely easy, but it is possible to lose…. There are many weight loss meal plans to choose from. Here is a 7-day meal plan, plus what the research says about the best diets. What are superfoods and are they I need help to loose 15 20 lbs for weight loss? Read on to find out more about superfoods, including whether they can help with weight loss and…. Can a person lose 20 pounds quickly and safely? Losing weight Reducing calories Avoiding certain foods Protein Healthy fats Plant-based diet Exercise Sleep Stress ability Summary Losing weight can be challenging, regardless if people want to lose a few pounds or How to lose weight successfully and safely.
Reducing calories. Avoiding refined carbohydrates and added sugars. Eating more protein.
Including healthy fats. Trying a plant-based diet. Getting adequate sleep. Managing stress. Being able. CoronaVac vaccine shows Could 'deer mucus' be a medicine of the future? Related Coverage. Medically reviewed by Gerhard Whitworth, RN. How to naturally lose weight fast. Medically reviewed by Daniel Bubnis, M. Can superfoods help with weight loss?I need help to loose 15 20 lbs
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Can a person lose 20 pounds quickly and safely?