Weight loss is a major health problem worldwide. Weight loss is a reduction in total body weight due to loss of muscle, water and fat. Many people try to lose weight. However, the general opinion is that long-term weight loss is difficult to achieve. The purpose of this chapter is to summarize the available information on successful weight maintenance. How many people have achieved this goal? How have they done it? What are the consequences? In describing successful weight-maintainers, we have made extensive use of results from the National Weight Control Registry (NWCR), which documents individuals who are particularly successful in maintaining weight over the long term.
Best weight loss tips
Tips for a successful diet Credit Get off to the best start on your NHS weight loss programme with these diet and exercise tips
1. Don’t skip breakfast
Skipping breakfast won’t help you lose weight. You may miss out on essential nutrients and end up eating more breakfast during the day because you’re hungry.
2. Eat regularly
Eating at regular intervals throughout the day helps burn calories faster. It also reduces the temptation to eat foods high in fat and sugar.
3. Eat plenty of fruit and vegetables
Fruits and vegetables are low in calories and fat and high in fibre – three essential ingredients for successful weight loss. They also contain a large number of vitamins and minerals.
4. Get plenty of exercise
Activity is the key to losing weight and keeping it off. Exercise can help burn extra calories that you can’t lose through diet, as well as a number of health benefits.
5. Drink more water
Sometimes people confuse thirst with hunger. When a glass of water is all you need, you may end up taking in extra calories.
6. Eat foods high in fibre
Foods high in fibre help you stay full, which is ideal for weight loss. Fibre is found only in plant foods, such as fruits and vegetables, oats, whole grain bread, brown rice and pasta, as well as beans, peas and lentils.
7. Read food labels.
Knowing how to read food labels can help you make healthier choices. Use the calorie information to calculate how a food fits into your daily calorie intake for your weight loss plan.
8. Use smaller plates
Making use of smaller dishes will allow you to eat smaller portions. By using smaller plates and bowls, you can gradually get used to eating smaller portions without feeling hungry. Your stomach tells your brain that it’s full for about 20 minutes, so eat slowly and stop before you feel full.
9. Don’t forbid food
Don’t ban any foods from your menu, especially those you love. Banning foods will only make you crave them even more. As long as you stick to your daily calorie intake, there’s no reason not to enjoy occasional snacks.
10. Don’t store junk food
To avoid temptation, don’t store junk foods like chocolate, crackers, chips, and sugary sodas in your home. Instead, choose healthy snacks like fruit, salt-free rice cakes, oatmeal, sugar-free popcorn or popcorn and fruit juices.
11. Reduce alcohol
A simple glass of wine can contain as many calories as a chocolate bar. Over time, too much alcohol can easily lead to weight gain.
12. Plan your meals
Try to plan your breakfast, lunch, dinner, and snacks during the week to make sure you are meeting your calorie intake. You might discover it useful to create a shopping list that is regular.
It is important to reach a consensus on the definition of successful weight maintenance. It is very important to reach a consensus on the definition of our recommendation is that successful weight loss is considered to be an intentional weight loss greater than or equal to 10% of initial body weight maintained for at least 1 year. Based on this definition, about 20% or more of people trying to lose weight would be “successful.” Although the NWCR does not provide information on the number of people who succeed in losing weight over the long term, it does not provide information on the strategies used to achieve and maintain weight loss.