9 ways to help lose and maintain weight sustainably

9 ways to help lose and maintain weight sustainably 9

9 ways to help lose and maintain weight sustainably

In fact, many harsh diets bring quick results when it comes to weight loss.

Follow a protein-rich diet

Eating more protein-rich foods can help reduce cravings and increase fat burning.

Get enough sleep

A 10-year study linked sleeping less than 6 hours a night to a higher risk of obesity in young women.

Although each person needs a different amount of sleep, most studies suggest that you should maintain at least 7 hours of sleep each night.

Eat lots of healthy nutrition

A 12-month study found that a Mediterranean diet rich in healthy nutrients from olive oil and nuts led to more lasting weight loss than a low-fat diet.

In addition to olive oil, coconut oil, avocados, nuts, seeds are a few examples of added fats that can provide health benefits.

Maintaining a healthy weight helps protect overall health.

Drink sugar-free drinks

Limiting sugary drinks is one of the ways to promote long-term, sustainable weight loss.

Each person should choose calorie-free drinks such as water or green tea.

Add fiber

Soluble fiber found in plant foods absorbs water and moves through the digestive tract slowly, helping you feel full longer.

Reduce refined carbs

During processing, refined grains have their bran and germ removed, resulting in a final product low in fiber and nutrients.

In contrast, diets high in whole grains are associated with lower body mass index (BMI) and body weight, plus a smaller waist circumference.

Drinking coffee

Caffeine in coffee stimulates the central nervous system, increases metabolism, and promotes the breakdown of fatty acids.

A large review of 12 studies found that drinking coffee reduces the risk of obesity, especially for men.

Add probiotics to your diet

Probiotics are a type of bacteria found in the digestive tract that play a role in increasing immunity.

A review of 15 studies found that people taking probiotics had a significant reduction in body weight, fat percentage, and BMI compared to those taking a placebo.

Certain probiotic strains in lactobacillus may be effective in supporting weight loss and fat loss.

Try intermittent fasting

Intermittent fasting is one of the popular diets that many people have adopted in recent years.

One study found that eating only within an 8-hour period each day helps reduce fat mass and maintain muscle mass when combined with resistance training.

To lose body fat sustainably, you should avoid unsafe diets and supplements.

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