11. Focus on protein, fiber, and healthy fat
Many people look at the sodium, calories, and sugar content on ingredients labels. While paying attention to calories is a good idea, keep in mind that the serving size may not be the amount your normally eat. It can be, however, more or less the amount you should eat, depending on you age, weight and regular physical activity.
Focus more on the amount of protein and fiber in the food. Higher-protein diets have been shown to help maintain a healthy weight and preserve muscle mass, Metcalf said. Generally, guidelines recommend 0.36 grams of protein per pound of body weight. However, age, height, weight, and physical activity levels also make a difference and there are protein calculators online.
Fiber, in addition to helping with constipation, is also known for playing a role in maintaining a healthy weight, decreasing the risk of diabetes, heart disease, and some cancers. A high-fiber diet also lowers cholesterol and controls blood sugar.
12. Don’t skip breakfast
Breakfast may indeed be the most important meal of the day, at least when it comes to weight loss. A study found that not eating in the morning was significantly correlated with increased waist circumference and Body Mass Index (BMI). Other research has also found that a healthy and nutritious breakfast helps with weight regulation.
13. Get a personalized workout program
How to lose or maintain a healthy weight is a very complex question that has no simple answer. What works for some people will not work for others. “Everything should be personalized, including your exercise program,” Sandone said. Certain conditions make you more vulnerable to injuries, she noted. People have different schedules and preferences, so adjusting their exercise routine to their daily routine increases the chance of them sticking with it.
14. Schedule your workouts
As a way to stick to a fitness routine, Sandone encourages her clients to put their workouts or their fitness classes in their calendar as an appointment to stay on track and make sure they’re fitting them in. According to Northwestern Medicine, having a routine helps lower stress (because you don’t think about when to get things done), improve sleep (because you don’t worry about being behind schedule), and lead to a better diet (because lack of time usually prevents people from grocery shopping).
15. Ban soda from your diet
Soft drinks have been described as a “key contributor to the epidemic of overweight and obesity” in a medical review by the National Institutes of Health because they contain so much sugar. Some research has even suggested that drinking just one fewer can of soda per week can lead to weight loss. Diet sodas are not better because they contain artificial sweeteners that can encourage sugar cravings and sugar dependence. A study examining people over 65 found that those who drank diet soda gained a lot more stomach fat than people of the same age who drank other beverages.