The healthiest ways to lose weight: Focus on exercise, healthy eating, and more

If you want to lose weight, there are several ways to do it, but not everything you learn will necessarily help you. It’s important to take a healthy approach when it comes to losing weight. Incorporating the basics like a proper diet, adequate exercise, and avoiding unhealthy foods are some of the healthiest ways to lose weight. When it comes to shedding pounds, it’s important to remember your body and its needs. Subjecting your body to too much stress or too much shock in terms of a restricted diet may not be the right path to fitness.

Healthy and unhealthy ways to lose weight

When it comes to losing weight, there can be many approaches. A healthy weight loss is about one kilogram per week. This includes sustainable lifestyle changes such as proper nutrition, exercise, hydration and sleep that promote overall well-being and gradual fat loss, explains nutritionist Kejal Shah. However, unhealthy weight loss relies on extreme restrictions, fad diets, or unhealthy habits that lead to nutrient deficiencies, muscle loss, and a slowed metabolism.

Speaking of fad diets, a study published in the journal Frontiers In Nutrition shows that this diet is known to be a quick fix for obesity. These diets look quite attractive, but are not supported by sufficient scientific evidence. Such diets are often marketed with specific claims that contradict basic principles of biochemistry and nutritional adequacy. It’s important to choose the healthiest ways to lose weight in order to get the results you need and maintain your health.

What are the healthiest ways to lose weight?

When it comes to losing weight, it is very important to choose the right approach that does not harm your health. This is why we should adopt the healthiest ways to lose weight. Here’s what they can be:

1. Calorie deficit due to a balanced diet

Track your daily calorie intake and aim for a moderate calorie deficit for the day by eating whole, nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats. A study published in the Journal of Obesity and Metabolic Syndrome states that a low-calorie diet involves consuming 1,000 to 1,500 calories per day. A deficit of 500-750 calories per day is good for weight loss. A gradual calorie deficit promotes sustainable fat loss while providing essential nutrients for overall health.

Expected weight loss: 0.5-1 kg per week.

2. Regular physical activity

Include cardio such as walking, jogging and cycling, strength training such as weightlifting and bodyweight exercises, and flexibility exercises such as yoga and stretching. Aiming for at least 150 minutes of moderate activity per week is one of the healthiest ways to lose weight. Exercise improves metabolism, burns calories, builds muscle, and improves cardiovascular health. A study published in the journal Diabetes Spectrum reported that participants who exercised for 10 months with a calorie-equivalent reduction of 400 or 600 calories 5 days per week lost weight.

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Expected weight loss: 1-1.5 kg per month, depending on intensity and duration.

3. Increase your protein intake

Adding protein is one of the healthiest ways to lose weight. Include lean sources of protein in your meals, such as eggs, fish, chicken, legumes, tofu, paneer, and low-fat dairy products. Make sure 20 to 30 percent of your daily calories come from protein. Protein speeds up metabolism, keeps you full longer, preserves muscle mass during weight loss, and reduces cravings. A study published in the journal Nutrition and Diabetes recommends a high-protein, low-glycemic index diet not only for weight loss, but also for maintaining that weight.

Expected weight loss: Supports sustained fat loss over time, especially when combined with calorie control.

4. Careful nutrition and portion control

Eat slowly, chew thoroughly and stop eating when you are 80% full. Use smaller plates to control portions and avoid distractions such as the TV while eating is one of the healthiest ways to lose weight. Mindful eating prevents overeating, improves digestion and promotes a healthier relationship with food. This study, published in the journal Nutrition Bulletin, suggests that mindful eating may also be beneficial for eating disorders.

Expected weight loss: 0.5-1 kg per week combined with a calorie deficit.

5. Stay hydrated and avoid liquid calories

Drinking enough water is also important when we talk about the healthiest ways to lose weight. Drink 2-3 liters of water daily. A study published in the journal Nutricion Hospitalaria claims that increasing daily water intake, replacing caloric drinks with water and drinking water before meals lead to effective weight loss. Replace sugary drinks, sodas and juices with water, herbal teas or infused water. Drink a glass of water before meals. Water accelerates metabolism, curbs appetite and supports general body functions without adding calories.

Expected weight lossComment : Helps eliminate water retention and supports fat loss over time.

6. Prioritize sleep and manage stress

It’s important to get 7-8 hours of adequate sleep a day and engage in stress management activities such as meditation, deep breathing, or light hobbies. These are some of the healthiest ways to lose weight. A study published in the journal Nutrients states that increased secretion of the appetite-related hormones orexin, ghrelin, leptin and insulin is caused by prolonged sleep deprivation. Poor sleep and chronic stress increase hunger hormones (ghrelin) and decrease satiety hormones (leptin), leading to overeating and weight gain.

Expected weight losscomment : Indirectly supports healthy weight loss by regulating appetite and metabolism.

What to remember when losing weight

If you’re on a fitness journey and using some of the healthiest ways to lose weight, keep these points in mind.

• Set realistic goals: Aim for gradual, sustainable weight loss (0.5-1 kg per week).
• Focus on nutrition: Focusing on nutrition is one of the healthiest ways to lose weight. Choose whole, unprocessed foods and avoid crash diets.
• Stay consistent: Weight loss is a long-term process; small consistent efforts make all the difference.
• Follow the progress: Monitor your weight, body measurements and energy levels. Avoid getting obsessed with scale.
• Avoid comparisons: Everyone’s body responds differently to diet and exercise.
• Stay hydratedcomment : Drink water throughout the day to maintain metabolism and energy.
• Practice safely: Avoid overwork; rest days are critical to recovery.
• Contact the professionals: Consult a certified nutritionist or trainer for personalized guidance.

What is the most unhealthy way to lose weight?

Now that we know the healthiest ways to lose weight, let’s take a look at what you should never do. In no case should you follow starvation diets or diets with sharp restrictions. This can cause nutrient deficiencies, muscle loss, fatigue and weakened immunity. They can slow down the metabolism, which leads to weight gain. They can cause eating disorders or hormonal imbalances. Eventually, they may give you results, but it’s a temporary weight loss that isn’t sustainable.