Health & Fitness

1. Implement long-term alterations to your lifestyle and behavior Albertson advises against using the word “diet” when attempting to lose weight. When you’re attempting to lose weight, you don’t want to be continuously thinking about food because dieting can be unpleasant and make you hungry. Instead, she advises prioritizing taking care of your body and viewing weight loss as a component of becoming healthier. “Weight reduction is complicated, and you don’t have complete control over the number on the scale,” says Dr. Albertson. “How much you eat, how much exercise you get, and other things that affect your weight, like stress and sleep, are all things that you can influence, though.”

2. Concentrate on the First 5–10% Consider the health advantages that can result from even modest weight loss rather than telling yourself that you need to lose 25 pounds and overwhelming yourself with what seems like an impossible goal. Set more manageable goals, Bennett advises. Only losing 5% to 10% of your body weight (TBW) can have a significant positive impact on your health and reduce your chance of developing conditions including type 2 diabetes, stroke, cardiovascular disease, and several types of cancer.

3. Limit your consumption of highly processed carbohydrates and sugars What you consume is the most crucial factor in weight loss, according to a research published in the Journal of the American Medical Association. If you up your food quality intake, the pounds will come off more quickly. Getting less sugar and quickly digested carbohydrates into your diet is one of the best methods to lose weight, according to Bennett. You should avoid or significantly reduce your consumption of items with a high glycemic index, such as sugary snacks, processed carbohydrates, and soft drinks. You’ll lose weight more quickly if you avoid or consume less of foods like French fries, chips, and crackers.

4. Consume more plants According to research, a plant-based diet not only helps people lose weight but is also simpler to follow than a low-calorie one. Additionally, it is nutrient-rich and offers a host of health advantages. According to Albertson, produce aids with weight loss because it is high in fiber and water, both of which have no calories but fill up your stomach and make you feel full. In fact, a Brazilian study discovered a link between more fruit and vegetable consumption and improved weight loss.Albertson advises beginning with five daily portions of produce and working your way up to seven to nine daily servings. Start your day with a green smoothie, eat fruit for snacks and desserts, and have a salad with shaved vegetables for lunch, she advises. Have extra stir-fries for dinner, add vegetables to your pasta recipes, and stir them into soups.

5. Strengthen Your Protein Increasing your protein intake can decrease appetite and aid stop muscle mass loss. According to Dr. Albertson, eating 25 to 30 grams of protein per meal — two scoops of protein powder or 4 ounces of chicken breast — can help you better regulate your hunger and maintain a healthy weight. The ideal strategy is to make sure each meal includes one serving of high-quality protein. Additionally, Albertson claims that compared to men and younger women, women over the age of 50 require much more protein (1 to 1.5 grams per kilogram of body weight daily) (who require .8 grams of protein per kilogram of body weight daily).Women need extra protein after the age of 50, especially as menopause approaches since lower estrogen levels cause skeletal muscle growth, strength, and regenerative capacity to decline. Additional Proteins From Our Featured Partner Might Interest You 20 grams of plant-based protein per serving in the Ritual Essential Protein Daily Shake Features Non-GMO, vegan-friendly, gluten-free, major allergen-free 20 grams of plant-based protein per serving of Ritual Essential Protein Daily Shake, which has 50+ protein. Features Non-GMO, vegan-friendly, gluten-free, major allergen-free Ritual Essential Protein Daily Shake 20 grams of plant-based protein per serving for pregnancy and postpartum Benefits Non-GMO, vegan-friendly, gluten-free, major allergen-free(Note: Product information and price are current as of publication but are not guaranteed.)