This content is for informational purposes only and is not intended to provide medical advice.
You’re not alone if you’re looking to shed a few pounds. Experts like Dr. John Vitarello in Charlottesville, VA, say that according to the Centers for Disease Control and Prevention (CDC), a majority of adults are overweight. Losing weight can be difficult, but a few tried-and-true strategies can help you reach your weight loss goals. Here are some of the most effective weight loss strategies that work.
Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Eat Breakfast Every Day
Dr. John Vitarello says you’ve probably heard it said that breakfast is the most important meal of the day, and there’s a good reason for that. When you eat breakfast, you’re giving your body the fuel it needs to power through your morning activities. Skipping breakfast may seem easy to save calories, but it can backfire, leading to overeating later in the day. So, make sure to start your day with a nutritious breakfast.
Some good breakfast options include oatmeal with fruit, whole grain toast with peanut butter, or yogurt that is low in added sugar. These will all give you the energy you need to get through your day without making you feel too full or weighed down.
Get Plenty of Sleep
Not getting enough sleep can sabotage your weight loss efforts in several ways. For one thing, it can lead to cravings for sugary and carb-heavy foods. Getting enough sleep is also essential for maintaining your body’s metabolism. Studies have shown that people who earn less than seven hours of sleep per night have a slower metabolism than those who get seven hours or more. So, if you want to lose weight, ensure you get plenty of shut-eye every night.
John Vitarello says one way to help you get the sleep you need is to establish a bedtime routine and stick to it as much as possible. Avoid watching television or working on the computer in the hours leading up to bed, and try to wind down for a few minutes before turning on the lights. You should also avoid drinking alcohol in the evening as it disrupts the normal sleep cycle resulting in frequent awakenings and less deep, restorative sleep.
Eat More Protein and Fiber and Fewer Carbs
Focusing on eating foods that will fill you up without adding extra calories is essential when trying to lose weight. Protein and fiber are two nutrients known for their satiating power, so make sure to include plenty of protein- and fiber-rich foods in your diet. And limit your intake of refined carbs like white bread, white rice and pasta, which can cause blood sugar spikes that lead to cravings and overeating later.
One good way to make sure you’re getting enough protein and fiber is to focus on eating whole, unprocessed foods. This includes lean meats such as chicken, fish, vegetables, fruits, and whole grains. These foods will give your the nutrients you need without adding calories.
Cut Back on Alcohol & Sugar-Sweetened Beverages
Drinking alcohol and sugar-sweetened beverages can add a lot of extra calories to your diet. When trying to lose weight, it’s best to cut back on alcohol or avoid it altogether. If you drink, choose low-calorie options like light beer or wine spritzers. Instead of a sugar-sweetened beverages, chose a diet option or a flavored seltzer water. And be sure to eat a healthy meal before you start drinking, as this will help prevent you from overeating later.
John Vitarello says exercise is another critical component of any successful weight loss plan. While changes in our diet helps use lose weight, exercise is essential for keeping the weight off. t Exercise does more than just help with weight loss; it has also been shown to help reduce stress levels, improve sleep quality, and increase energy levels. So, if you want to lose weight and feel better overall, include exercise in your daily routine.
Some good routines include walking, jogging, biking, swimming, or lifting weights. And don’t forget to warm up and cool down for a few minutes before and after your workout. These stretches will help to prevent injury and make your training more effective.
Eating smaller portions is one of the simplest and most effective ways to lose weight. Take a moment to look at the portion size listed on the nutrition label. Pre-packaged food often has several serving sizes in a single bag or box. Another trick is to use a clenched fist to estimate one full cup, which is a single serving of rice or pasta.
One easy way to control your portions is to use a smaller plate at mealtime. This will make your pieces look more prominent and help you to feel satisfied with less food. You can also try using portion-controlled containers or baggies to pre-measure your food and avoid overeating.
Drink Plenty of Water
Drinking water is essential for weight loss. Dehydration can mimic the feeling of hunger and drinking plenty of water helps fill you up, so you eat less. Aim to drink eight glasses of water daily, and be sure to drink even more if you’re exercising or sweating a lot.
If you’re looking to shed some extra pounds, a few tried-and-true strategies can help you reach your goals. These strategies—eating breakfast daily, getting plenty of sleep, eating more protein and fiber and fewer carbs, and exercising regularly—are all effective ways to promote weight loss. So try incorporating them into your daily routine and see how they work for you.
This content is brought to you by Amanda Maladay.
Photo provided by the author with written permission.