Science-Backed Tips to Help You Lose Weight Safely

If you have a weight loss goal, it's important to follow safe and effective tips that will help you achieve it. Losing weight is not a solution to every health problem, but if your doctor recommends it, there are ways to lose weight safely that can help you maintain a healthy weight in the long-term. Here are some science-backed tips that can help you lose weight safely.

Cut Back on Refined Carbs

One effective way to lose weight quickly is to cut back on refined carbs or carbohydrates. You can achieve this by adopting a low carb eating plan or reducing refined carbs and replacing them with whole grains. When you do this, your hunger levels will go down, and you'll generally end up eating fewer calories.

With a low carb eating plan, you'll utilize stored fat for energy instead of carbs. Alternatively, if you choose to eat more complex carbs like whole grains, you'll benefit from higher fiber, which will keep you fuller for longer.

While a low carb diet may reduce appetite and help you lose weight quickly, its long-term effects are still being researched. Therefore, reduced calorie diets may be a more sustainable way to lose weight.

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Eat Protein, Fat, and Vegetables

Aim to include a variety of foods at each meal, such as a protein source, fat source, vegetables, and a small portion of complex carbohydrates like whole grains. Eating an adequate amount of protein is essential to help preserve your health and muscle mass while losing weight.

Research suggests that consuming adequate protein may improve cardiometabolic risk factors, appetite, and body weight. Men require an average of 56-91 grams of protein per day, while women require 46-75 grams per day.

Healthy protein sources include meat, fish and seafood, eggs, and plant-based proteins such as beans, legumes, quinoa, tempeh, and tofu.

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Focus on Sustainable Weight Loss

It's essential to focus on long-term health and habits that you can stick with over time to achieve sustainable weight loss. Fad diets that promise quick weight loss may not be sustainable and may lead to yo-yo dieting.

Instead, focus on healthy eating, choosing carbs carefully, and reducing your appetite and hunger levels while keeping you satisfied. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

Find What Works for You

Everyone has unique needs and different eating styles, so some tips may work better for you than someone else. You may find that you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods.

Consult your doctor to determine the best way for you to lose weight safely. By following science-backed tips and focusing on sustainable weight loss, you can achieve your weight loss goals safely and maintain a healthy weight in the long-term.