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A lot of people want to lose weight. In fact, from 2015 to 2018, about 17% of Americans tried to diet. If you're thinking of losing 10 pounds in just a month, it's super important to do it the healthy way.
Keep It Safe
Big goals can push us to work hard, but Dr. William Li says we should be careful about losing weight too fast. It can make you lose muscle and water from your body, and even weaken your bones. Plus, things like upset stomach, tiredness, and other health problems can pop up. The CDC (a big health group) says it's better to aim for losing 1-2 pounds every week. People who lose weight slowly tend to keep it off longer. Dr. Pratima Dibba tells us to think of it as a long journey for a healthy life, not just a quick fix.
Why Quick Weight Loss Isn't the Best
Trying to rush and lose weight fast can make you do things that aren't good for you, like missing meals or not eating for a long time. Sarah Pelc Graca, a health coach, says rushing can also make some people develop bad eating habits. Even if you lose weight fast by eating way less, it's hard to keep it off. Many people end up gaining back the weight, and sometimes even more.
Easy Tips for Healthy Weight Loss
1. Eat Balanced Meals: Dr. Ascher says to eat all kinds of food but in the right amount. Focus on protein-rich foods like chicken, beans, and tofu. These foods can make you feel full and help keep your muscles strong.
2. Eat More Veggies: Vegetables are good because they fill you up without adding many calories. They're also packed with good stuff to keep you healthy. Try to add more veggies to every meal.
3. Drink More Water: Pick water over sugary drinks like soda. Drinking water can help you feel full and even give your metabolism a little boost.
4. Cut Down on Junk Food: Eating too many snacks or fast food can lead to weight gain and other health issues. So, try to eat them less often.
5. Watch Your Portions: Eating slowly can help you realize when you're full. Give it a try – wait for 20 minutes after eating and see if you still feel hungry.
6. Sleep Well: Getting a good night's sleep helps our body in so many ways, including controlling hunger. Aim for 7-8 hours each night.
7. Move More: Any kind of movement, like walking or dancing, can help with weight loss and keep your heart healthy. If you can, try to be active for about 150 minutes every week.
Remember, Dr. Ascher says to take your time. By making small, healthy choices, you'll not only lose weight but also feel better overall. Remember, it's all about making good habits that last.