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  1. Jun 03, 2022 · Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars. 1 For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds.

    • Make sure you're ready. Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits.
    • Find your inner motivation. No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?
    • Set realistic goals. It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week.
    • Enjoy healthier foods. Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.
    • Choose a low-carb diet. If you want to lose weight, consider starting by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: for 150 years or morethere have been a huge number of weight-loss diets based on eating fewer carbs.
    • Eat when hungry. Eating when hungry sounds simple: if you’re not hungry, you probably don’t need to eat yet. When on a low-carb or keto diet you can trust your feelings of hunger and satiety again — something many people following a low-fat or standard American diet cannot do.11 Feel free to eat as many — or as few — times per day as you feel is right for you.
    • Eat real, minimally processed food. Another common mistake when eating a low-carb diet is getting fooled by the creative marketing of special “low-carb” products.
    • Eat only when hungry. On a low-carb diet you should aim to eat when hungry (see tip #2 above). And if you’re not hungry? Don’t eat. Frequently eating more food than you need to stay satisfied will slow down weight loss.20 This, in fact, is so important that it’s worth a section of its own.
    • Cut back on refined carbs. One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.
    • Eat protein, fat, and vegetables. Each one of your meals should include: a protein source. fat source. vegetables. a small portion of complex carbohydrates, such as whole grains.
    • Move your body. Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits. By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (13, 14, 15).
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