Losing weight is a long-term journey and requires people who want to lose weight to persistently follow the steps of this process. According to the health website Healthline (USA), sustainable weight loss is a weight loss process that focuses on long-term health and those weight loss habits can be easily maintained in the future.
Here are some science- based ways to lose weight.
Drinking plenty of water can help promote weight loss by reducing food intake.
1. A nutritious meal
A balanced meal usually includes a variety of foods. To balance your diet, your meal should include protein, fat, vegetables, and complex carbohydrates.
Accordingly, protein is an essential ingredient to help maintain muscle mass while losing weight. In addition, protein also helps reduce cravings. Meanwhile, vegetables contain many essential nutrients, helping to maintain and support the function of many organs of the body.
Healthy fats like olive oil, avocados, and nuts are also great choices for your weight loss plan.
2. Exercise regularly
Experts say that to have effective weight loss results, you should combine a nutritious diet with regular exercise. Accordingly, you should maintain cardiovascular exercises such as walking, jogging, cycling or swimming, combined with other weight loss exercises.
3. Eat lots of fiber
Fiber moves slowly through your digestive tract and can help you feel full longer, aiding weight loss. Fiber also helps stabilize blood sugar levels and protects against some chronic diseases.
4. Eat mindfully
Experts advise us to learn to sense our body to know when we really want to eat. This is very important in the process of losing weight, helping the body limit unnecessary food consumption.
In addition, you should eat slowly and chew thoroughly. Eating slowly gives your stomach more time to tell your brain that you are full. This also helps your body eat less but still ensures enough energy.
5. Drink enough water
Drinking plenty of water can help promote weight loss by reducing food intake. This is especially effective if you drink water before meals. Drinking enough water also helps the body function more efficiently, increasing fat burning.
However, you should be careful to choose water or low-calorie drinks, instead of sugary drinks like soda. Drinks like soda are high in sugar and calories, which can contribute to weight gain.
6. Get enough sleep
In addition to changing your diet and exercise habits, getting enough sleep can help with weight loss.
One study found that people who regularly slept less than 7 hours a night were more likely to have a higher body mass index and were more likely to be obese, compared with those who got enough sleep.
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