Healthy bodies come in different sizes, but there are reasons why losing weight may be a smart idea. For instance: <\/p>\n\n\n\n
Yet, when it comes to figuring out the best ways to shed pounds, conflicting advice comes at us fast and hard, whether it\u2019s online or even from people we trust. (To note: We won\u2019t be explaining how to lose 20 pounds in a month here because all the research<\/em> says it\u2019s not safe to do so!)<\/p>\n\n\n\n Should you go hard on exercise? Track what you eat? Avoid certain foods? All of the above? Can weight-loss medication help? To get you started, here\u2019s advice from experts that can help you reach your healthiest weight.<\/p>\n\n\n\n If you think a weight loss medication like GLP-1 might be right for you, chat<\/a> with a ReflexMD Wellness Advisor now. Or take our short quiz<\/a> to see if you qualify.<\/p>\n\n\nWhat can help you lose weight<\/h2>\n\n\n\n
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Instead of setting reality-show-level goals, begin modestly. \u201cThere\u2019s research<\/a> that losing even 10% of your weight can improve your health,\u201d says Kimberly Gomer<\/a>, RD, LDN, a registered licensed dietitian who was the director of nutrition at the Pritikin Center for Longevity for over 10 years. It can reduce the inflammation in your body, a problem that can damage cells and lead to a host of serious health issues, including heart disease. If a person has a lot of weight to lose, Gomer may start off even more slowly. \u201cI\u2019ll say \u2018Why don\u2019t we shoot for just five or 10 pounds?\u2019\u201d she says.<\/li>\n\n\n\n
It\u2019s hard to resist a fluffy loaf of white bread or easy-to-grab \u201chealthy\u201d snack bars. But keep in mind: A small study<\/a> in Cell Metabolism<\/em> found that people who ate ultra-processed (UP) foods for two weeks took in about 500 more calories each day than those who had minimally processed eats. UP foods are those that are mainly made of ingredients that have been extracted from foods (like sugar, starches, unhealthy fats).
Another reason to keep your diet natural: \u201cWhen people get rid of ultra-processed foods, their bodies feel<\/em> better,\u201d Gomer says. Research<\/a> published in the British Medical Journal<\/em> showed that the more of these foods people eat, the higher their risk is of mental disorders, cardiovascular and metabolic problems, and more.
Switching to whole or minimally processed foods can quickly boost your well-being, encouraging you to stick to a healthier path. Here are 10 foods to put on your plate<\/a> today. <\/li>\n\n\n\n
Munching on produce\u2014like crunchy sauteed green beans or sweet raspberries\u2014has a bonus beyond the delicious, fresh taste. Because produce is rich in fiber, it can fill you up and make you feel full for a longer period of time.
Science backs up fiber\u2019s superpower. A study<\/a> in the Journal of Nutrition<\/em> closely examined the complete diets of 345 adults on calorie-restricted diets. It found that after 6 months, the greatest predictor of weight loss was how much fiber the people ate.
\u201cAim for three servings of vegetables and two of fruits a day,\u201d says Ramesh. She also suggests a daily serving of legumes (such as chickpeas and lentils), which offer roughly three to five times more fiber than fruits and veggies in the same quantity.<\/li>\n\n\n\n
Research<\/a> has generally shown that exercise is a critical component of staying healthy and that combined with the right food choices can help people slim down. \u201cA great place to start is with 30 minutes of exercise, three days a week,\u201d says Ramesh.
What\u2019s more important than the type of exercise you do, whether it\u2019s walking or running or weight training or taking a dance class? Just getting out there and doing something<\/em>. Don\u2019t forget to count the little things too. That could mean picking a parking spot far from the store you\u2019ll shop at, using stairs instead of the elevator, and getting up and moving every 30 minutes when you\u2019re sitting in front of your computer or binging on a show. Working out not your thing? Here are 4 ways to lose weight without exercising<\/a>.)
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In one recent clinical trial,<\/a> more than 800 participants lost a mean of 10.6% of their weight after being on GLP-1 for 20 weeks. They then lost nearly another 8% over the next 48 weeks. Other research<\/a> found that GLP-1 was well tolerated over the course of year, and produced clinically relevant weight loss.\u00a0<\/strong>(It\u2019s time to finally<\/em> bust 5 common weight loss myths<\/a>.)<\/li>\n<\/ul>\n\n\n\n