What's the healthiest way to lose weight?
Written in association with:Losing weight in a healthy and sustainable way is a common goal. It’s important to focus on gradual, long-term changes rather than quick fixes.
A healthy approach to weight loss not only promotes overall well-being but also helps to maintain the results over time. Leading GP Dr Sandar Hlaing has provided some key strategies to consider, in this informative article.
A balanced diet
A well-balanced diet is essential when it comes to losing weight that’s done in a healthy way. Rather than opting for fad diets or extreme restrictions, it's better to focus on a varied diet that includes:
- Plenty of fruits and vegetables
- Lean proteins such as chicken, fish, or plant-based sources like beans and lentils
- Whole grains, including brown rice, whole-wheat bread, and oats
- Healthy fats from sources like avocados, nuts, and olive oil
Reducing the processed foods, refined sugars and excess fat you consume, is also crucial. Portion control plays an important role, so being mindful of how much you're eating is just as vital as what you're eating.
Physical activity
Regular exercise is also an important factor in healthy weight loss. A combination of aerobic activities like walking, swimming or cycling with strength training can assist in burning calories and building muscle. Aim for at least 150 minutes of moderate-intensity exercise every week. Incorporating exercise into daily routines, such as taking the stairs or walking more, can also contribute to weight loss efforts.
Behavioural changes
Developing healthy habits and addressing any emotional or psychological factors that may influence eating behaviours is critical. Mindful eating - paying attention to hunger cues, eating slowly, and avoiding distractions like TV during meals - can help prevent overeating. Additionally, managing stress levels and ensuring adequate sleep are essential, as both can affect weight management.
Setting realistic goals
It’s important to set achievable and realistic goals. Aiming to lose one to two pounds per week is a healthy and sustainable target. Quick weight loss often leads to muscle loss and nutritional deficiencies, whereas slow, steady progress ensures that fat is lost rather than muscle, and healthy habits are more likely to stick.
Seek professional support
If you’re struggling with weight loss, a GP can provide guidance and recommend personalised plans, including referrals to dietitians or specialist services. In some cases, medical treatments or support groups may be necessary to achieve lasting results.
Remember, weight loss should always be approached with health and well-being as the main priority, rather than focusing solely on the numbers on the scale. A combination of a balanced diet, regular exercise and mindful habits is the healthiest way to achieve long-term success.
If you require expert medical support regarding weight loss, arrange a consultation with Dr Hlaing via her Top Doctors profile.
