How to Lose Weight Healthily: 6 Practical Tips from Experts
Losing weight and maintaining a healthy lifestyle requires a holistic approach, focusing on sustainable habits rather than speedy fixes. Here are six practical tips, informed by nutritionists and physical educators, to guide you on a healthy weight loss journey.
1. Prioritize Protein Intake
A cornerstone of healthy weight loss is ensuring adequate protein consumption. Protein isn’t just for building muscle; it plays a vital role in managing weight. As a nutritionist explains, protein “increases energy expenditure” and “increases satiety and reduces the desire for foods high in sugar and fat.” Incorporating protein-rich foods into each meal can help you feel fuller for longer, reducing overall calorie intake.
2. Embrace the Power of Fibre
Fibre,abundant in fruits,vegetables,whole grains,and seeds,is a powerful ally in weight management. It “slows down digestion and helps wiht glycemic control, avoiding hunger spikes,” according to a nutritionist. Beyond regulating appetite, fibre nourishes beneficial gut bacteria, positively impacting metabolism, immunity, and even mood.
3. Stay Active – Start Slowly
Regular physical exercise is crucial for both weight loss and long-term health. Though, it’s crucial to approach activity gradually. Physical educator Rogério Sthanke emphasizes the need for adaptation: “In the beginning, the body needs to adapt and you don’t want to speed up the process.” He recommends starting with “mobility exercises such as light walking and basic strength movements with your own weight,” focusing on proper form before increasing intensity. “The secret is to teach the body to move well before it wants to move a lot.”
4.Combine Strength and Aerobic Training
While light walking is a good starting point, the body quickly adapts. To continue seeing results, it’s important to progress your physical activity and incorporate strength training. Sthanke explains that strength training “speeds up metabolism,” as “the more muscle you have, the more energy the body uses even when standing still.” Beyond metabolic benefits, weight training “improves posture, defines the body and gives firmness.” It’s about building a “more active and balanced body.”
5. Take Care of sleep and Stress
Often overlooked, sleep and stress management are vital components of a successful weight loss plan. Poor sleep and chronic stress can actively hinder progress. Sleep regulates hormones controlling hunger and satiety, while stress elevates cortisol levels, making fat burning more difficult. Prioritizing both sleep and stress reduction directly influences the weight loss process.
6. Set Realistic Goals and Be Patient
Sustainable weight loss is built on a foundation of consistent, healthy habits – a balanced diet, regular exercise, sufficient sleep, and effective stress management. Results take time, so patience is key. Sthanke stresses that “motivation comes from purpose and not from the mirror.” Focus on why you started, recognizing that “physical results take time, but internal changes happen from the first workout.” Ultimately, “training is about taking care of yourself and when you understand that, you no longer need motivation.”
