Losing Weight: Some Dos And Don’ts

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Doctors will sometimes advise you to lose weight, but how can you do it properly? 

Safe weight loss is a hot topic at the moment, and a lot of outlets are talking about it. But only a handful have really put together a list of dos and don’ts. 

Fortunately, that run of bad luck is coming to an end. This post discusses what you should be doing during a weight loss push and what you shouldn’t. 

Here’s everything you need to know: 

Do Set Realistic Goals

First, you’ll want to be realistic about what you can achieve. The body can only lose weight at a specific rate, so you won’t always see changes overnight. Usually, reductions in weight happen over a period of months, not weeks, so it pays to be patient. 

If you can aim for a specific figure for weekly weight loss, that’s a good idea. For example, if you’re overweight, you might aim for 2 pounds per week, lowering it to 0.5 pounds per week as you get closer to your goal. 

Don’t Do A Crash Diet

Next, you’ll want to avoid the temptation to do a crash diet. These can work short-term, but nobody can keep them up forever. 

Crash diets are also usually made worse by the fact that they’re fad diets. For example, drinking nothing but cabbage soup is too few calories, but also not enough variety to provide your body with everything it needs. 

Do Track Progress

If you can monitor your progress, then do that. Keeping track of your weight loss using apps can be helpful and is a great way to tell you how you’re doing. This way, you can check to see if you’re losing weight at the right speed. 

Sometimes, weight loss can seem slow, even if you’re using next-generation GLP-1 drugs. That’s because the body always tends to lose weight quickly at the start of one of these processes, while slowing toward the end. Fortunately, apps can tell you if you are still making progress or whether you need to make a change. 

Don’t Ignore Portions

Next, you’ll want to think about portions. While it is hard to overeat whole foods, loading your plate will sometimes lead to weight gain, even if the food is healthy. 

The risk is low with calorie-sparse foods, like green vegetables. However, it rises as the calorie density increases, with things like whole grain bread products posing the highest risk to most people. 

If you can eat intact grains, that’s usually a better approach. These limit intake substantially while slowing release into the stomach, keeping you fuller for longer. 

Do Get More Sleep

The more sleep you can get while losing weight, the better. Sleep helps you repair your body and burn calories, making it a great option for you if you want to restore your metabolism to normal. 

Furthermore, getting more sleep also helps to regulate hunger hormones, like ghrelin. If you get more rest, you are less likely to crave unhealthy foods during the day.