Losing weight can be a challenging endeavor, but there are scientifically proven methods that can help you achieve your weight loss goals. Incorporating these methods into your lifestyle can promote long-term success. Here are five evidence-based approaches for weight loss:
- Healthy eating
A balanced and nutritious diet is crucial for weight loss. Focus on consuming whole, unprocessed foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are typically lower in calories and higher in essential nutrients.
- Physical activity
Regular physical activity plays a vital role in weight loss. Engaging in aerobic exercises, such as walking, running, or cycling, and strength training activities can help burn calories, increase muscle mass, and improve overall fitness. That said, finding activities you enjoy increases the likelihood of adherence, instead of doing activities that you are not enjoying.
- Behavioral therapy
Behavioral therapy focuses on identifying and modifying unhealthy habits and thought patterns related to eating and physical activity. This approach addresses psychological factors that contribute to weight gain and promotes sustainable behavior change. Working with a qualified therapist or counselor can provide valuable support and guidance.
- Anti-obesity medication
In certain cases, healthcare professionals may prescribe medication to aid weight loss efforts. These medications are typically prescribed when lifestyle modifications alone have not resulted in significant weight loss or for individuals with specific medical conditions.
- Bariatric surgery
For individuals with severe obesity or obesity-related health conditions, bariatric surgery may be considered. This surgical procedure alters the digestive system, reducing the amount of food the stomach can hold or the body’s ability to absorb nutrients. Bariatric surgery can lead to significant weight loss and improvement in obesity-related health conditions. However, it is a major decision and should be thoroughly discussed with a healthcare professional to assess the risks and benefits.
Hi! My name is Kimmy B, I am the co-host of the We’reHard podcast. I have a passion for fitness, nutrition and a healthy lifestyle. I’ve always loved working out and staying active but recently found my groove in the fitness industry.