Losing weight isn’t just about losing pounds, it’s also about creating healthier habits that last a lifetime. Whether it’s dropping a few pounds or making a significant lifestyle change, there are many ways to approach weight loss. Here are ten great ways to help lose weight and become healthier.
Create a Caloric Deficit
To lose weight, it’s common knowledge that a person “must consume fewer calories than their maintenance level caloric intake,” according to Mr. Thomas Hair, physical education and health teacher at Foran High School.
“Keeping weight down and not cheating on my diet was the most important thing for me to commit to,” states junior Joseph Van Tine, who lost 45 pounds in the last year through diet and exercise.
A great way to eat fewer calories than you burn off is to cut out all unhealthy snacks and go to more healthy proteins. Try focusing on portion control, reducing high-calorie foods, and increasing your activity level.
“The calorie deficit and going to the gym have helped me lose weight,” says junior Izzakhar Larkin, who dropped about 60 pounds.
Eat More Whole Foods
Focus on vegetables, fruits, lean proteins, whole grains, and healthy fats. Whole foods are known for being more filling and nutrient-dense compared to processed foods. Hair said that eating more whole, nutrient dense foods help the body feel more satiated.
“My parents helped provide more healthy foods,” says Larkin.
Healthy foods will help you lose weight and make you feel better. It’s better to be lower on high trans fat food and to have a higher protein intake, according to heart.org.
“I feel much better now. I can think more clearly and do more physical activities,” says Van Tine.
Exercise Regularly
“Aim for cardiovascular exercises such as running, swimming, biking, and walking. You can strength train to increase your muscle mass which will increase your caloric burn at rest,” Hair says.
Drink Plenty of Water
According to health experts, water helps you stay hydrated, reduces hunger and may boost metabolism. Drinking water before meals can also help you eat less, thereby reducing calorie intake. Hair suggests drinking half your body weight in ounces of water and more if you are sweating from your workouts.
“I didn’t eat a lot and I drank a lot of water. When I did eat, I would make sure the food I ate had a lot of protein,” says Larkin.
Get Enough Sleep
Poor sleep can disrupt hormones which can cause hunger and appetite, leading to overeating, according to HCA Florida. Aim for seven to nine hours of sleep per night.
Manage Stress
Chronic stress can lead to emotional eating or cravings for unhealthy food. By practicing relaxation techniques like meditation, yoga, or deep breathing you can lower the amount of stress you have.
“You can add in other ways to manage stress by talking, writing it out, listening to music, playing a sport…” Hair says.
Avoid Sugary Drinks
Sugary beverages, including soda and juices, can add unnecessary calories. Opt for water, herbal teas, or sparkling water instead.
Practice Mindful Eating
Slow down and pay attention to your hunger cues. Eating slowly and mindfully can prevent overeating and improve digestion.
Track Your Progress
Keep a food journal or use apps to track your eating habits and activity level. This will help you stay accountable and identify areas for improvement.
Larkin says it was great seeing progress and feeling different, “being able to fit into smaller clothes and seeing the change in weight.
Be Consistent
Weight loss requires consistent effort over time. Experts suggest setting realistic goals, celebrating small milestones and focusing on sustainable lifestyle changes.
“Keeping the weight down and not cheating on my diet was the most important thing for me to commit to,” says Van Tine
Hair says staying committed to a healthy lifestyle is key to maintaining it. “Having worked with hundreds of people, I have found that consistency, no matter how big or small, is the top determining factor in anyone staying healthy.”
