The healthiest way to lose weight: Focus on things like exercise and healthy eating.

If you want to lose weight, there are multiple ways to do it, but not everything you learn will necessarily help you. When it comes to slimming down, it’s important to follow a healthy approach. Incorporating basic things like eating the right kind of food, getting proper exercise, and avoiding the wrong kinds of foods are some of the healthiest ways to lose weight. When losing weight, it’s important to keep your body and its needs in mind. Putting too much stress on your body or giving it too much shock, such as restricting your diet, may not be the right way to get fit.

How to lose weight in healthy and unhealthy ways

There are different approaches when it comes to losing weight. Healthy weight loss means losing about 1 kg per week. Nutritionist Kejal Shah explains that sustainable lifestyle changes such as proper nutrition, exercise, hydration, and sleep promote overall health and gradual fat loss. However, unhealthy weight loss relies on extreme restrictions, fad diets, or harmful habits that lead to nutrient deficiencies, muscle loss, and slowed metabolism.

A study published in the journal “Frontiers In Nutrition” revealed that, especially if we talk about fad diets, this eating pattern is found to be a quick-acting solution to obesity. Although these diets look very appealing, they are not supported by sufficient scientific evidence. Such diets are often sold with specific claims that contradict basic principles of biochemistry and nutritional adequacy. It is important to choose the healthiest weight loss method to get the right results and stay healthy.

What is the healthiest way to lose weight?

When it comes to weight loss, it’s important to choose the right approach that won’t compromise your health. For this reason, you should adopt the healthiest way to lose weight. They are:

1. Calorie deficit through balanced nutrition

Track your daily calorie intake and aim for a moderate daily calorie deficit by eating whole, nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats. A study published in the Journal of Obesity and Metabolic Syndrome states that a low-calorie diet requires consuming 1,000 to 1,500 calories per day. A deficit of 500-750 calories per day is good for weight loss. A gradual calorie deficit promotes steady fat loss while providing essential nutrients for overall health.

Expected weight loss:0.5-1kg per week.

2. Regular physical activity

Combine aerobic exercise like walking, jogging, and cycling, strength training like weightlifting and bodyweight exercises, and flexibility exercises like yoga and stretching. One of the healthiest ways to lose weight is to get at least 150 minutes of moderate exercise per week. Exercise improves your metabolism, burns calories, builds muscle, and boosts your cardiovascular health. In a study published in the journal Diabetes Spectrum, participants who exercised for 10 months while reducing their exercise calorie equivalent by 400 or 600 calories five days a week reported weight loss.

Expected weight loss: 1-1.5 kg per month, depending on intensity and duration.

3. Increase your protein intake

Adding protein is one of the healthiest ways to lose weight. Add lean protein sources to your diet such as eggs, fish, chicken, pulses, tofu, paneer, and low-fat dairy products. Aim to get 20-30% of your daily calories from protein. Protein increases your metabolism, keeps you full longer, maintains muscle mass during weight loss, and reduces appetite. A study published in the journal Nutrition and Diabetes recommends a high-protein, low-glycemic index diet to not only lose weight, but also maintain that weight.

Expected weight loss: Supports steady fat loss over time, especially when combined with calorie control.

4. Conscious eating and portion control

Eat slowly and chew your food thoroughly, and avoid eating until you are 80% hungry. Using smaller plates, portion control, and avoiding distractions like the TV while eating are the healthiest ways to lose weight. Mindful eating prevents overeating, improves digestion, and fosters a healthier relationship with food. The study, published in the journal Nutrition Bulletin, states that mindful eating may also be beneficial for eating disorders.

Expected weight loss: In combination with a calorie deficit, 0.5-1 kg per week.

5. Stay hydrated and avoid liquid calories

When talking about the healthiest way to lose weight, drinking enough water is also essential. Drink 2-3 liters of water every day. A study published in the journal Nutrition Hospitalaria states that increasing your daily water intake, replacing high-calorie drinks with water, and consuming fluids before meals can lead to effective weight loss. Replace sugary drinks, sodas, and juices with water, herbal teas, or infused water. Drink a glass of water before meals. Water speeds up your metabolism, suppresses your appetite, and supports all body functions without adding calories.

Expected weight loss: Eliminates water retention and supports fat loss over time.

6. Prioritize sleep and manage stress

It’s important to get seven to eight hours of quality sleep each day and engage in stress management activities such as meditation, deep breathing, and light hobbies. These are some of the healthiest ways to lose weight. A study published in the journal Nutrients states that increased secretion of appetite-related hormones orexin, ghrelin, leptin, and insulin is caused by long-term sleep deprivation. Lack of sleep and chronic stress increase hunger hormones (ghrelin) and decrease satiety hormones (leptin), leading to overeating and weight gain.

Expected weight loss: Regulates appetite and metabolism and indirectly supports healthy weight loss.

Things to remember while losing weight

If you are on a fitness journey and adopting the healthiest methods to lose weight, be sure to keep these points in mind.

• set realistic goals: Aim for gradual and sustainable weight loss (0.5-1 kg per week).
• focus on nutrition: Focusing on nutrition is one of the healthiest ways to lose weight. Choose whole, unprocessed foods and avoid crash diets.
• stay consistent: Weight loss is a long-term process. Small, continuous efforts are important.
• Track your progress: Monitor your weight, body measurements, and energy levels. Avoid getting hung up on scale.
• avoid comparisons: Everyone’s body responds differently to food and exercise.
• Stay hydrated: Drink water throughout the day to support metabolism and energy.
• exercise safely: Avoid overtraining. Rest days are very important for recovery.
• consult an expert: For personalized guidance, please seek advice from a certified nutritionist or trainer.

What is the unhealthiest way to lose weight?

Now that you know the healthiest way to lose weight, let’s take a look at what you should never do. Never go on a fasting diet or a diet that is extremely restrictive. These can lead to nutritional deficiencies, muscle loss, fatigue, and weakened immunity. They can slow down your metabolism and lead to rebound weight gain. It can cause eating disorders and hormonal imbalance. After all, while you may get results, this is temporary weight loss and not sustainable.