Weight Loss Decoded: 5 Smart Strategies for Lasting Weight Loss Success

Did you know that you can lose weight and keep it off by doing a few simple things? This includes:

Eat nutritionally dense foods

Healthy meals and snacks should be the cornerstone of your diet. A simple way to develop a meal plan is to ensure that each meal you take includes fruits and vegetables, whole grains, and protein.  The recommended daily fiber intake is 25 to 30 grams (g).  You also should work hard to eliminate trans fats from your diet and limit the intake of saturated fats, which have been linked to an increased risk of coronary heart disease.  Instead of saturated fats, take monounsaturated fatty acids or polyunsaturated fatty acids, both of which are unsaturated fats. The following foods are healthy and high in nutrients, so you should aim to take as plenty of them as possible:

• Fresh fruits and veggies. 
• Fish, beans, nuts, and seeds. 
• Whole grains, such as oatmeal and brown rice. 

Foods to reduce consumption include: 

• Foods high in oils, butter, and sugar, as well as fatty red or processed meats. 
• Baked goodies 
• Nutrient-deficient processed foods, such as chips or cookies

Stick to your program

Different people design many weight loss programs for different purposes. If you have researched and found a program that you feel will give you the results that you are after, you should stick to it.  If you don’t have a program already, you should try out LiveWell 360. This is a comprehensive weight control program created by Miami based Dr. Adam J. Rubinstein, a board-certified plastic surgeon with a patient-first approach,  LiveWell develops a strategy for long-term success by fusing state-of-the-art technology, individualized coaching, and medical knowledge rather than depending only on medicine.  Unlike traditional weight loss programs, LiveWell 360 incorporates modern imaging and body composition analysis to provide a comprehensive assessment of a patient’s physical state.  Using a 3D body scan, the application monitors muscle mass and fat proportion and distinguishes between visceral and subcutaneous fat. These findings provide more than just a picture of weight loss; they also provide a better knowledge of bodily changes throughout time.  While GLP-1 medicines can be used in the process, LiveWell takes a more comprehensive approach, ensuring that participants develop sustainable behaviors rather than relying entirely on medication.  Patients are given tailored advice on nutrition, fitness, and metabolism management, making their progress verifiable and meaningful. While the program is a little different, you should note that just like the other programs in the market, you have to stick to it long enough to see meaningful changes in your body. 

Exercise regularly

Regular exercise is essential for mental and physical well-being. Successful weight loss frequently depends on increasing physical activity frequency in a methodical and intentional manner.  The American Heart Association (AHA) suggests engaging in moderate-intensity daily activities, including brisk walking, for 150 minutes per week.  If you are not usually physically active, you can progressively increase your exercise frequency and intensity. This way, you can quickly ingrain regular exercise into your lifestyle. You can benefit mentally from tracking your physical activity. Thankfully, many free smartphone apps can help you stay motivated, accountable, and confident as your fitness levels increase.  If the prospect of a complete workout intimidates you to exercise, you can start by undertaking the following exercises to assist in boosting your exercise levels:

• Taking the stairs 
• Parking further away from a building entrance
• Raking leaves
• Strolling a dog
• Gardening
• Dancing
• Engaging in outdoor games 

Before beginning an exercise program, if you have a low risk of coronary heart disease, you should get a medical evaluation.  The same thing applies if you have diabetes. If you want to know how safe an exercise is, first consult a medical expert to be on the safe side. 

Control your portions

Excessive consumption of any food, particularly high-calorie foods, can lead to weight gain. Estimating portions is a practical and useful tool you can use to ensure that you do not take too much food than you should.  The following size comparisons can be useful for tracking food intake while dining out: 

• A fist is equivalent to around 1 cup when measuring servings of vegetables and fruits. 
• A tennis ball is equivalent to around ½ cup for measuring grains like rice or pasta. 
• A deck of cards is equivalent to approximately three ounces, measuring a portion of fish, poultry, or other meats and meat substitutes. 

These sizes are not exact, but they will help you limit your food intake when the correct tools are unavailable. You also should be self-conscious when you are eating. Whenever you feel full, you should stop eating.  You can also significantly benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.  When you become more in tune with your body, you end up making healthier dietary choices. In addition to trying to eat more slowly and savoring your food, attentive eating helps you focus on the flavor. This way, you get to enjoy your food, and you aren’t just looking to feel full. 

Avoid liquid calories

Drinking sugar-sweetened soda, tea, juice, or wine can result in consuming hundreds of calories without even realizing it.  To be on the safe side, stick to water or unsweetened tea and coffee unless you eat a smoothie in place of a meal. In this case, you can add flavor to the water by adding a fresh orange or lemon.  Don’t mistake thirst for hunger. Between planned meal times, you should frequently quench your appetite with a glass of water.

Parting shot

You don’t need to adhere to a specific eating plan for successful weight loss. Instead, you should concentrate on consuming nutrient-dense foods and moving more to produce a negative energy balance.  You should note that weight loss is mostly dependent on reducing overall calorie consumption, rather than altering the amounts of carbs, fat, and protein in the diet.  The best approach to avoid regaining lost weight is to stick to a weight management plan that includes healthy food and frequent exercise. If you are having a problem losing weight and keeping it off, you should highly consider consulting a professional.