Science-backed Tips for Faster and More Sustainable Weight Loss
Reducing carbohydrates, eating more protein, lifting weights, and getting more sleep are all actions that can help with sustainable weight loss.
Focusing on long-term health and habits that you can stick with over time will help improve your health and make long-lasting weight loss more likely.
Here are some science-backed tips to help you lose weight:
Eat Protein, Fat, and Vegetables
In short, protein mainly builds muscle, fat protects organs and acts as stored energy, and carbohydrates are fast fuel. It’s best to eat a variety of foods, including fruits and vegetables, to achieve optimal nutrition and ensure you’re getting all the vitamins and minerals (micronutrients) you need.
Protein
Protein is a nutrient that your body needs to grow and repair cells and function properly. Protein is found in a wide range of foods, and you must get enough protein in your diet every day. How much protein you need from your diet depends on your weight, gender, age, and health.
Nutrient-Dense Vegetables
Although all vegetables are nutritious, some are more nutritious than others. If you want to spice up your diet with nutrient-dense vegetables, try adding spinach, broccoli, garlic, beets, or others to the menu.
It’s no secret that vegetables—which contain fiber, vitamins, minerals, and antioxidants—are a must in a healthy diet.
Although all vegetables are healthy, several stand out for their nutritional content and powerful health benefits.
Choose foods high in “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fats. “Good” unsaturated fats—monounsaturated and polyunsaturated fats—lower disease risk. Foods with good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
Olive oil
Studies have shown that olive oil helps reduce the risk of certain cancers, diabetes, and heart disease.
Fish
Experts recommend eating 8 ounces (oz) of fish per week to get a healthy amount of omega-3 fatty acids.
Avocados
Eggs
Tree nuts
Nut butter
Dark chocolate
Greek yogurt
Move Your Body
Ways to Move More in Everyday Life:
Take the stairs. I know.
Include walking meetings. If you work from home or shift to a virtual conference call, schedule a walk each day during a call.
Lengthen it up.
Sit on an exercise ball.
Park far away.
Have more sex.
Foster a pet.
Have a dance party.
Eat More Fiber
There is strong evidence that eating lots of fiber (commonly known as roughage) lowers the risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Choosing fiber-rich foods makes us feel fuller, while fiber-rich foods can aid digestion and prevent constipation.
Eat Mindfully
Mindful eating, that is, paying attention to our food, purposefully, in the moment, without judgment is an approach to food that focuses on a person’s sensory awareness of food and their experience of food. It has little to do with calories, carbs, fat, or protein.
Get Plenty of Sleep
Most adults need 7 to 8 or more hours of good quality sleep per night on a regular schedule. Getting enough sleep isn’t just about total hours of sleep. It’s also important to get good quality sleep on a regular schedule so you wake up feeling rested.