What is the best long term diet for losing and keeping off weight?
Weight loss depends on how many calories you intake and how many calories you burn. It also depends on your lifestyle, daily habits, diet, and workouts.
Here are the best diet plans to help you to reduce weight and improve your health.
1. Add Protein to Your Diet
Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost your metabolism leading to more calories burned per day.
2. Limit Your Intake of Added Sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes, and cancer.
Minimizing your intake of added sugar is a great way to improve your diet.
3. Drink green tea
Drinking green tea is linked with many benefits, such as increased fat burning and weight loss. Green tea is also known to increase energy expenditure by 4% and increase selective fat burning by up to 17%.
4. Intermittent fasting
This method makes you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits.
5. Count Calories
Being aware of what you’re eating is very helpful when trying to lose weight.
There are several effective ways to do this, including counting calories, keeping a food diary, and also watching your portion sizes.
6. Try a Low-Carb Diet
Many studies have shown that low-carb diets are very effective for weight loss.
This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet.
7. Replace Some Fat with Coconut Oil
Coconut oil helps in reducing the harmful belly fat.
Note that this does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil.
8. Add Eggs to Your Diet
Eggs are the ultimate weight-loss food. They are cheap, low in calories, high in protein, and loaded with all sorts of nutrients.
High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein.
9. Eat More Fibre
Foods that contain water-soluble fibre may be especially helpful since this type of fibre can help increase the feeling of fullness.
Ultimately, this makes us eat less naturally, without having to think about it.
Cardio and weights, do both as it’s a great way to burn calories, reduce body weight. and improve both mental and physical health.
11. Get Enough Sleep
Try sleeping for at least 6–8 hours a day.
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children.
You can reach your weight loss goals and improve your overall health in the process with a little patience and hard work.
However, to keep the weight off you need to be in a calorie deficit.
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Best of luck!