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What are the management strategies for weight loss?
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Dec 7, 2021 · Follow these proven strategies to reduce your weight and boost your health. Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity.
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- Overview
- Weight management strategies
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- Summary
Sustainable weight management involves following a balanced diet, regularly exercising, and engaging in stress-reducing techniques. Certain strategies can help a person lose weight.
A healthy, balanced diet includes eating a variety of fruits, vegetables, and whole grains alongside healthy fats and protein sources. Regular exercise entails at least 150 minutes of moderate-intensity activity per week.
If a person’s goal is weight loss, certain strategies may also help, such as setting realistic goals and recognizing their attainment with nonfood rewards.
Learn more about weight management, nutrition information, and lifestyle tips.
If a person has overweight or obesity, the Centers for Disease Control and Prevention (CDC) recommend a gradual, steady weight loss of about 1–2 pounds per week. This is more likely to help prevent the lost weight from returning than quick weight loss.
The following strategies may help a person on their weight loss journey.
The National Institutes for Health (NIH) advises people to manage their portion sizes. The following tips may help with weight loss:
•eating a variety of fruits, vegetables, and whole grains
•including foods high in protein
•consuming nonfat and low fat dairy products
•including healthy fats
An eating plan for weight loss also excludes or limits the following dietary elements:
Exercise
According to the CDC, people should get at least 150 minutes of moderate exercise per week. Moderate intensity refers to activities that cause someone to breathe harder and make their heart beat faster, but it does not overwork them. An example is brisk walking. If an individual is new to exercise, they should check with a doctor before starting a new exercise plan. This is particularly important if they have diabetes, high blood pressure, or a heart condition.
Stress management
Managing stress can help a person lose weight. A 2018 clinical trial evaluated the effects of an 8-week stress management program on weight loss. The stress-reducing interventions included: •diaphragmatic breathing, which is breathing from the belly •progressive muscle relaxation, which is tightening and relaxing muscle groups, one at a time •guided visualization, which involves imagining scenes or events that promote relaxation These interventions had an association with a reduction in body mass index and lower levels of anxiety and depression.
A person may also consider asking a doctor for resource suggestions that could help with weight management.
This may entail referrals to a dietician and a community weight loss program. Such a program may help someone adhere to a suitable eating plan and exercise regimen, as well as track progress.
Developing a network of support sources that may include family members, friends, and local or online weight loss groups is also beneficial. This can provide encouragement, empathy, and motivation.
Learn 10 tips for successful weight loss.
Components of weight management involve following a healthy eating plan that includes plenty of fruits, vegetables, whole grains, and regular exercise, such as brisk walking. It also entails engaging in stress-reduction techniques, such as diaphragmatic breathing.
Management strategies include making a commitment to lose weight, evaluating factors that promote weight gain, and setting realistic goals.
- Find a nutritious balance. To maximize your health while losing weight, cut calories by replacing foods that don’t have much nutritional value with foods that pack a bigger nutritional punch.
- Manage your appetite. Hunger can often get in the way of even the best weight loss plan, and that’s normal. When you cut calories, your body cries out for more.
- Don’t judge foods. Many of us grew up being told certain foods are “good” and other foods are “bad.” But this mindset is not helpful. When you tell yourself you can’t have certain foods, it often makes you crave them more — making weight loss even more of a battle.
- Plan meals in advance. It’s difficult to lose weight when you’re regularly overwhelmed by hunger, and you consume foods for convenience instead of nutrition.
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Jun 15, 2023 · Healthy weight isn’t about following a diet or program. Instead, it involves a lifestyle with healthy eating patterns, regular physical activity, and stress management. People with gradual, steady weight loss (about 1 to 2 pounds per week) are more likely to keep the weight off than people who lose weight quickly.
Having overweight or obesity increases your risk of type 2 diabetes, heart disease, stroke, fatty liver disease, kidney disease, and other health issues. If you are struggling with your weight, you may find that a healthy eating plan and regular physical activity help you lose weight and keep it off over the long term.
