Whether it’s to lower your blood pressure, reduce chronic disease risk or just feel more comfortable in your clothes, losing a few pounds can improve your health. But the best way to lose weight and keep it off is by making small changes you can stick with for the long haul.
The Academy of Nutrition and Dietetics recommends aiming for 1 to 2 pounds per week. Slower losses are better because quick drops can lead to the loss of muscle, bone and water instead of fat — and keeping the weight off requires sustained effort over time.
Make sure you’re eating to get the most nutrition from your meals. Choose foods and beverages that are low in saturated and trans fats, sugars, added salt and cholesterol. Fill up on fiber from whole grains, fruits and vegetables. Protein helps keep you full, controls hunger and muscles, and contributes to a healthy body composition.
Drink more water – and don’t skip it. It’s often the first thing we cut out when trying to lose weight, but research shows it’s important for maintaining weight loss.
Write down why you want to lose weight — such as to lower your risk of heart disease or just look more attractive in your clothes. Posting those reasons where you’ll see them daily can confirm your commitment. Then, try tracking your food for a few days in a food and beverage diary [PDF-127KB]. Becoming more aware of what you’re consuming may help you avoid mindless consumption. It can also be helpful to track your physical activity [PDF-51KB], sleep, emotions and stressors to identify patterns. Gå ner i vikt