How to Lose Weight Healthily: Here’s What You Need to Do

The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with exercise. For successful, long-term weight loss, you must also make permanent changes in your lifestyle and health habits. Starting with a low calorie diet or calorie-controlled diet does not mean giving up taste, satisfaction or ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. For example, eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; eating whole instead of refined grains; and using healthy fats, such as olive oil, vegetable oils and nut butters. Also cut back on sugar, choose low-fat dairy products and keep meat consumption between 80gm to 100gm portion.

It is also important to include physical activity in your weight-loss programme and weight maintenance. Moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.

Lastly, change your perspective. It’s not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.


Article contributed by Dr Christina Low, General Practitioner at SMG Medical

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