Getting to and staying at a healthy weight has many benefits. Some are easy to measure, such as a lower risk of heart disease and high blood pressure or a more restful night’s sleep. Others may be less tangible, such as a boost in self-esteem or an improved mood. Either way, losing weight can improve your quality of life and reduce health risks like diabetes or cancer.
The key to long-term weight loss is making the right changes in your diet and lifestyle that you can stick with for a lifetime. It’s hard to do that on your own, so you should find a support network. That could include family and friends, online forums or a group of people trying to lose weight together. You can also ask for help from a dietitian who can create an eating plan that fits your needs and lifestyle.
When it comes to food, the best approach is a balance of lean protein, whole grains, fruits and vegetables. Try to get at least five servings of veggies and four or more ounces of fruit a day. Then, focus on cutting back on foods that are high in fat and sugars. That means limiting sugary drinks, fried foods, cakes and biscuits and aiming to eat leaner cuts of meat, skinless poultry and low-fat dairy products.
The best ways to lose weight are to reduce the number of calories you eat and increase the amount you burn through exercise. It’s important to keep in mind, however, that there are other factors that influence your weight and that quick, drastic weight losses are often not sustainable.
Aim for a healthy rate of weight loss to help you stay motivated. For most people, this is about one to two pounds per week. That’s not only healthier than yo-yo dieting, but it is also the safest way to do it.
When you weigh yourself daily, it can be a helpful tool to track your progress. It’s also a good idea to set measurable goals, such as fitting into a bikini for summer or being healthier for your kids, so you can feel a sense of accomplishment and stay motivated.
Medications can play an important role in helping you lose weight, especially if you struggle to reach your goal through diet and exercise alone. However, some medications have side effects that can be difficult to deal with. You should always discuss any concerns with your doctor and make sure you understand the risks and benefits before starting a new medication.
If you have trouble losing weight, consider asking your doctor for a prescription for a weight-loss medication. Some medications can be expensive, so you should check with your insurance to see what coverage is available. If you don’t have insurance, you can also try a patient assistance program or SingleCare’s card to help lower the cost. You can also speak to your pharmacist, who may be able to recommend other ways to help you achieve a healthy weight. Viktminskning