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There is no one-size-fits-all plan for weight loss, but there are a few adjustments you can make to your regular routine to see results more quickly. As a general rule, taking small, gradual steps to reach your desired results works better than taking a more restrictive approach. Plus, these lifestyle changes tend to lead to more sustainable weight loss.
With that in mind, keep reading for 5 doctor-approved ways to drop pounds this spring.
Keep refined carbs in moderation
You do not need to cut out all of your favorite foods in order to lose weight. However, making some shifts in portion size could go a long way when it comes to reducing your overall calorie intake. Specifically, shifting your diet away from refined carbs (and other processed foods) in favor of whole grains can be beneficial.
Healthline explains, "One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains."
"When you do that, your hunger levels go down, and you generally end up eating fewer calories," the article explains.
Exercise regularly
Finding a way to incorporate more movement into your routine can contribute to a healthy weight, as your activity level impacts your metabolic rate and calorie burn.
This is even more important as you grow older. VeryWell Fit explains, "Between age 30 and age 80, about 15% of your lean muscle will disappear, resulting in a lower metabolism (and possibly weight gain). But you can use exercise to help maintain your muscles and keep your metabolism higher."
Try mindful eating
Paying closer attention to your eating habits and making conscientious choices can benefit your longterm relationship with food. Plus, it might make weight loss more attainable.
Medical News Today explains, "Making more healthful food choices is a direct outcome of becoming more in tune with the body. People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety."
Find a diet buddy
According to studies, having a support system for weight loss is crucial. "Brown University researchers found that people who had a diet buddy dropped significantly more weight after a year of effort compared with those who went it alone," Good Housekeeping explains.
Get a good night's sleep
Having a regular sleep schedule is important for eating well and making good diet decisions. "A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours," WebMD explains.
