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Proven methods of weight loss include making changes that help you eat better and move more over time. Decreasing calories, increasing activity and emphasizing satiating foods like protein, fruits and vegetables are all proven strategies for weight management.
No matter what methods you believe will work best for you, it’s always important to speak with your doctor before starting any kind of weight loss journey.
Calorie Deficit
In order to shed pounds, it’s crucial to take in a lower number of calories compared to what your body expends each day. This can be achieved by reducing the overall calorie intake from meals, adding physical activity to increase the calories expended or a combination of both approaches.
To achieve a weight loss of 1 pound per week, it’s necessary to establish a daily calorie reduction of 500 calories per day. Forbes Health’s Calorie Calculator can serve as a useful resource for further comprehending your recommended calorie consumption.
Weight Training
One of the most sustainable methods for weight loss and maintaining one’s weight after weight loss is weight training. Weight training helps build muscle, which can aid in improving metabolism, allowing you to burn more calories at rest.
High-Protein Diet
Consuming protein helps increase feelings of fullness and satisfaction at meals. Choosing lean proteins like chicken, fish, turkey eggs, soy and yogurt can help you feel more full on fewer total calories compared to fattier sources of protein, such as red meat.
Fruits and Vegetables
Fruits and vegetables pack significant nutrients, fiber and vitamins, yet often contain fewer calories. Increasing the total volume of food on your plate can help you feel more full if you’re focusing on lower calorie choices.
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