There are lots of diets, supplements, and meal plans out there to lose weight. Some promise rapid weight loss, but many of these options can be dangerous or ineffective.
There are, however, some very effective strategies for losing weight safely. Here are some strategies you can implement to manage your weight in 2021:
Tracking calorie intake
Eating healthily is essential to maintain a healthy weight. But, if you want to lose weight, tracking your calories each day is a great way to avoid overeating.
The best way to do this is to log everything you eat during the day using an online food tracker or journal. This can help you become more mindful of what you’re consuming.
Intermittent fasting has received more attention in recent years. The method involved changing your eating patterns to include short-term “fasts” during different periods of the day.
A number of studies have shown that fasting has a positive effect on the body and mind. Plus, it can be an effective way to lose weight and feel healthier.
Some types of intermittent fasting diets include:
- Alternative day fasting
- The 5:2 diet (fasting on 2 days out of 7)
- Fasting for 16 hours a day and eating in an 8-hour window
Reducing your carbohydrate intake
Many people have diets that are high in carbohydrates and added sugars. This is linked to obesity, particularly for diets rich in refined, processed carbohydrates like pasta and bread.
Because these foods are easy to digest and convert to glucose quickly, this promotes fat storage and can be a contributing factor in weight gain.
For weight loss, health experts recommend swapping processed, sugary foods and refined carbs with healthier options, such as whole-grain alternatives and fruit.
Walking and jogging are two of the best exercises for weight loss. You can also try other types, such as cycling, weight training, interval training, swimming, or pilates.
Manage your stress
Lastly, stress can contribute to weight gain as it triggers the release of cortisol and adrenaline. These hormones increase your appetite, especially in cases of chronic, long-term stress.
Taking steps to manage your stress levels, such as meditation or yoga, spending time outdoors, and breathing and relaxation techniques, can help you lose weight more easily.