HOW TO REALISTICALLY LOSE WEIGHT THIS YEAR BY EATING

The festive seasons are over, and you have gained that extra weight you promised yourself you wouldn't gain. Now, you are sitting on your chair searching the web and hoping to find a more realistic article that can help you get rid of that extra weight permanently. Well, you are on the right page. In this article, we will be focusing on top meal choices that you can eat to lose all that December weight. 

What Is A Healthy Weight Loss Target?According to Jennifer A. Linde, PhD, assistant professor of epidemiology at the University of Minnesota, people who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight too quickly. 

What Should You Be Doing Differently This New Year To Lose That December Extra Weight?

1. Make Healthier Food Choices
Now that you have set realistic goals for yourself, you can begin to lose all that extra weight. Start by evaluating your style of eating and determine what you can change. You can't be wanting to lose weight and still be eating highly processed junk foods every day. As you begin to alter your eating habits, try not to starve yourself and never skip breakfast. Make sure you are still eating colorful foods that you find satisfying. One tip is to increase your intake of fiber-rich foods, like oats, beans, potatoes, yams, etc, fruits, vegetables, whole grains, healthy fats, and lean proteins.

2. Get Active!
Along with making healthier food choices, exercising is another key component to weight loss. To effectively shed pounds, you must burn more calories than you consume. While it is possible to lose weight without physical activity, exercising can burn some calories that simply can’t be dissolved by dieting. The amount of calories burned through exercise depends on the intensity, frequency, and duration of the physical activity. Never settle for a sedentary lifestyle. Always think of new ways to be active. You can start running, jogging, walking, or riding a bicycle. Creativity counts!

3. Get Enough Sleep
Getting enough sleep every day is very crucial for weight loss because it can help you regulate your appetite and hunger, maintain your energy levels, stay motivated to exercise, and make healthy food choices. The recommended amount of sleep for adults is 7–9 hours per night. However, it varies from person to person. 

Top Meal Choices To Lose Weight This Year
1. Beans, Nuts and Seeds
All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller for longer, thus controlling hunger.

In a 2022 study published in the Journal of the Academy of Nutrition and Dietetics, researchers linked greater weight loss to those who increased their bean intake. Eating beans and legumes has also been linked to other health benefits, including lower blood pressure, reduced LDL cholesterol, and a reduced risk of heart disease. Beans are relatively low in calories and also provide protein.

Nuts and seeds can help with weight loss because they are high in protein, fiber, and healthy fats. Some nuts and seeds that may help with weight loss include peanuts, almonds, cashews, walnuts, chia seeds, sunflower seeds, sesame seeds, flax seeds, and Brazil nuts. 

2. Yogurt 
Yogurt is rich in protein and probiotics, which are good for gut health and can help with your weight loss efforts. Your gut health can affect your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism. Choose Greek for more protein. Or look for a yogurt fortified with milk protein and prebiotic fiber. 

In a 2018 study in Nutrition, Metabolism and Cardiovascular Diseases, researchers found that participants who ate two servings per day of fortified yogurt for 10 weeks had significant reductions in body fat mass, body fat percentage, and waist circumference compared to those who ate two servings per day of plain yogurt. The group that ate fortified yogurt also retained more of their muscle mass (muscle is your friend when it comes to burning calories). Just be careful with the added sugars in flavored yogurt, which only adds calories. Instead, use fresh fruit to sweeten plain yogurt.

3. Eat Whole Grains
Whole grains are often touted as heart-healthy, from lowering cholesterol to improving blood pressure. However, their fiber, antioxidant, vitamin, and mineral content can also aid in weight loss. 

Studies suggest that whole grains like oats, whole wheat, brown rice, ofada rice, millet, guinea corn, fonio, etc, can aid in weight loss. The fiber in whole grains acts as a speed bump and slows down digestion, which in turn contributes to feelings of fullness. 

One example is a 2019 study published in Nutrients, which notes that including whole grains in your diet can aid in weight management by aiding weight loss and preventing weight gain.

Whole grains provide a steady source of energy thanks to their complex carbohydrates. This can help stabilize blood sugar levels and prevent energy crashes that can lead to unhealthy eating. 

In addition to their fiber, whole grains also contain polyphenols, a plant nutrient that can feed good gut bacteria. They also improve the diversity and function of your gut microbiota, which can affect energy balance (how your body uses and stores energy) and fat storage.

4. Eat Lean Proteins 
Protein is an essential part of a healthy diet. In addition to its essential role in building and maintaining muscle and tissue in your body and regulating many bodily processes, protein also promotes satiety and can help with weight management.

Foods high in protein and low in fat can be beneficial for building muscle and eventual weight loss. Choose a variety of plant and animal sources, such as skim milk, lean meats, white fish, egg whites, and beans, for the best results and a balanced diet.

When Should You Ask For Help From A Doctor? 
You should seek help from AsktheDoc- www.askthedochq.com if:
• You are losing weight without trying.

• You have tried to lose weight but have been unsuccessful.

• You have a high body mass index (BMI)

• You have other chronic illnesses

• You are taking medication that may affect weight loss

• You have an eating disorder.