10 tips for successful weight loss Being overweight or obese can lead to a range of health problems. Although many different “fad” diets are available, a balanced lifestyle and nutritious diet are the key to healthful living and better weight control.
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According to the Centers for Disease Control and Prevention, around 93.3 million adults in the United States had obesity in 2015–2016. This number is equivalent to 39.8 percent of the population.
Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.
Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes.
In this article, we provide 10 tips for weight control.
10 tips for successful weight loss
People can lose weight and maintain this loss by taking several achievable steps. These include the following:
1. Eat varied, colorful, nutritionally dense foods
 daily.</p>
<p>Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.</p>
<p>Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.</p>
<p>The following foods are healthful and often rich in nutrients:</p>
<ul>
<li>fresh fruits and vegetables</li>
<li>fish</li>
<li>legumes</li>
<li>nuts</li>
<li>seeds</li>
<li>whole grains, such as brown rice and oatmeal</li>
</ul>
<p>Foods to avoid eating include:</p>
<ul>
<li>foods with added oils, butter, and sugar</li>
<li>fatty red or processed meats</li>
<li>baked goods</li>
<li>bagels</li>
<li>white bread</li>
<li>processed foods</li>
</ul>
<p>In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program.</p>
<h3>2. Keep food and weight diary</h3>
<p>Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.</p>
<p>Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.</p>
<p>People can also keep track of their body mass index (BMI) using a BMI calculator.</p>
<h3>3. Engage in regular physical activity and exercise</h3>
<figure class=)
 of nuts is a loose handful</li>
<li>1 teaspoon is 1 playing die</li>
<li>1 tablespoon is a thumb tip</li>
<li>3 oz of meat is a deck of cards</li>
<li>1 slice is a DVD</li>
</ul>
<p>These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.</p>
<h3>6. Eat mindfully</h3>
<p>A lot of people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.</p>
<p>Making more healthful food choices is a direct outcome of becoming more in tune with the body.</p>
<p>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.</p>
<p>It is important to focus on being satisfied after a meal rather than full and to bear in mind that many “all-natural” or low-fat foods are not necessarily a healthful choice.</p>
<p>People can also consider the following questions regarding their meal choice:</p>
<ul>
<li>Is it a good “value” for the calorie cost?</li>
<li>Will it provide satiety?</li>
<li>Are the ingredients healthful?</li>
<li>If it has a label, how much fat and sodium does it contain?</li>
</ul>
<h3>7. Stimulus and cue control</h3>
<p>Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece.</p>
<p>By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routines to limit these triggers.</p>
<h3>8. Plan ahead</h3>
<p>Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.</p>
<p>People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.</p>
<p>Planning food choices before getting to social events or restaurants might also make the process easier.</p>
<h3>9. Seek social support</h3>
<figure class=)
