health
Dos and don ’ ts of healthy weight loss
DO eat at least four servings of vegetables and three servings of fruits daily . Produce contains an abundance of vital nutrients and is often fiber-rich and low in calories , which helps you to feel full .
DON ’ T overlook the impact of beverages on weight loss . The calories in sugary beverages , including some all-natural fruit juices , can add up quickly . Stick to water , tea or other unsweetened beverages to help with weight loss .
Maintaining a healthy weight promotes long-term health . Being overweight or obese are risk factors for various conditions , including type 2 diabetes and cardiovascular disease . The World Health Organization reports that the worldwide obesity rate has tripled since 1975 . In 2016 , more than 1.9 billion adults were overweight . Of these , more than 650 million were obese .
Health issues related to obesity are largely preventable . Losing weight in a healthy manner is essential for safe and lasting results . Individuals aspiring to lose weight can follow these guidelines on what to do and what not to do .
DO add lean protein sources to your diet . Healthline indicates the body burns calories when digesting and metabolizing protein , so a high-protein diet can help to shed up to 80 to 100 calories per day . Protein also helps you to feel full , reducing the propensity to overeat .
DON ’ T get hung up on numbers early on . The Centers for Disease Control and Prevention advises that even modest weight loss of 5 to 10 percent of your total body weight is bound to produce health benefits , such as improvements in blood sugar levels , cholesterol and blood pressure . Start small and gradually build up .
DO get moving more . The Mayo Clinic notes that while it is possible to lose weight without exercise , getting moving can help burn off the excess calories you can ’ t cut through diet alone . Exercise boosts metabolism and benefits mood and strengthens muscles and the cardiovascular system as well .
DON ’ T go shopping while hungry . If you do , you may make impulse buys that compromise healthy eating plans .
DO speak with a doctor if you are vetting diet and exercise plans . A healthcare professional can assist you by indicating if a particular diet or fitness routine is acceptable for your age , goals and current health status .
DON ’ T forget to track eating . Most healthy diets involve some sort of calorie-counting , whether they actually require you to document your intake or use a formula to attribute “ points ” or another measure related to what you eat . Writing or tracking the foods and beverages you consume will provide the most honest assessment of habits that could affect weight loss .
DO include foods you enjoy . Completely restricting access to occasional treats may cause you to resent healthy eating , which can derail weight loss goals . The principle of moderation can apply to healthy weight loss as long as you account for the more calorie-dense foods .
Losing weight in a healthy manner is achievable when you seek guidance and follow some time-tested techniques . n
50 Valdosta Scene | February 2023