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atOptions = { 'key' : '103e19d365d170f49752a9f6464a366a', 'format' : 'iframe', 'height' : 250, 'width' : 300, 'params' : {} }; >People can lose weight and maintain this loss by taking several achievable steps. These include the following:
1. Eat varied, colorful, nutritionally dense foods
The following foods are healthful and often rich in nutrients:
- fresh fruits and vegetables
- fish
- legumes
- nuts
- seeds
- atOptions = { 'key' : '3bd6408b69d78439745891c8c47d183c', 'format' : 'iframe', 'height' : 60, 'width' : 468, 'params' : {} }; >whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
- foods with added oils, butter, and sugar
- fatty red or processed meats
- baked goods
- bagels
- white bread
- processed foods
2. Keep a food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.
Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
3. Engage in regular physical activity and exercise
If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:
- taking the stairs
- raking leaves
- walking a dog
- gardening
- dancing
- playing outdoor games
- parking farther away from a building entrance
Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.