According to the Centers for Disease Control and Prevention, around 93.3 million adults in the United States had obesity in 2015–2016. This number is equivalent to 39.8 percent of the population. Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat. Making more healthful food choices is a direct outcome of becoming more in tune with the body.
People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.
It is important to focus on being satisfied after a meal rather than full and to bear in mind that many “all-natural” or low-fat foods are not necessarily a healthful choice.
People can also consider the following questions regarding their meal choice:
Is it good “value” for the calorie cost?
Will it provide satiety?
Are the ingredients healthful?
If it has a label, how much fat and sodium does it contain?
Stimulus and cue control
Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece.
By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.
Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.
People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.
Planning food choices before getting to social events or restaurants might also make the process easier.
Seek social support
Having social support is a great way to stay motivated. Embracing the support of loved ones is an integral part of a successful weight loss journey. Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.
Other avenues of support may include:
A Positive Social Network
Group or Individual Counseling
Exercise Clubs or Partners
Employee-Assistance Programs at Work
Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.
Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.
Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.
The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.
Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet. A reasonable weight loss goal to start seeing health benefits is a 5–10 percent reduction in body weight over a 6-month time frame.
Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,000–1,600 calories per day. A diet of fewer than 1,000 calories per day will not provide sufficient daily nutrition.
After 6 months of dieting,
The rate of weight loss usually declines, and body weight tends to plateau because people use less energy at lower body weight. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight.
People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases.
However, a person should only use medications to support the above lifestyle modifications. If attempts to lose weight are unsuccessful and a person’s BMI reaches 40 or over, surgical therapy is an option.
Maintaining weight loss involves a commitment to a healthful lifestyle, from which there is no “vacation.” Although people should feel free to enjoy a special meal out, a birthday celebration, or a joyful holiday feast without feeling guilty, they should try not to stray too far from the path of healthful eating and frequent physical activity.
Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight 🙂 🙂