Achieving and maintaining a healthy weight is a goal for many people, but it requires a combination of effective strategies and sustainable habits. Here are five evidence-based ways Olivia shares to help you lose weight safely and keep it off long-term.
Increase Your Fiber Intake
Dietary fiber, found in foods like oats, beans, nuts, and fruits, is an important part of weight loss. Fiber is a type of non-digestible carbohydrate that aids digestion and helps keep you fuller longer. According to Olivia, men should consume about 38 grams of fiber per day, while women should consume 25 grams.
Incorporate strength training
Strength training is essential for overall health and is recommended at least two days a week. Building muscle mass through weight training increases your metabolism, which aids in fat loss and muscle toning. Although muscle weighs more than fat, resulting in slower weight loss, you will still look leaner and more toned.
While not everyone enjoys breakfast, starting your day with a nutritious meal can set the stage for healthy eating habits throughout the day. A balanced breakfast that includes protein helps regulate your metabolism and keeps you feeling full, reducing the likelihood of unhealthy snacking later. If breakfast doesn’t appeal to you, consider finding simple, protein-rich options that you enjoy.
Avoid Sugary Drinks
Eliminating sugary drinks like soda, juice, sweetened tea, and coffee can significantly reduce your daily calorie intake. These drinks often contain empty calories and contribute to weight gain.
By replacing sugary drinks with water, unsweetened tea, or other low-calorie options, you can reduce your calorie intake and reduce your cravings for sweets.Using these strategies, you can work toward a healthier weight in a safe and sustainable way. Persistence and gradual change are the keys to long-term success.
