1. Eat a Balanced Diet

Studies show that a balanced diet is key to maintaining healthy weight. Aim for a variety of foods from each food group, including fruits, vegetables, whole grains, lean protein and low-fat dairy.

Add high-fiber foods to your meals like beans, artichokes, berries and broccoli. This bulks up your meal and signals satiety to your brain.

Choose fresh, frozen or canned fruits without added sugars or syrup. Stick to whole fruit instead of juices, dried or frosted fruit, which are higher in calories. Also, skip high-calorie drinks like sodas and fruit juices.

2. Exercise Regularly

People who exercise regularly burn more calories, which can help them a safe reasonable rate of weight loss is. Regular exercise can also improve mental health and increase longevity.

Experts recommend that adults engage in at least two and a half hours of moderate-intensity physical activity each week, such as brisk walking or bicycling.

It is important to find a type of physical activity that you enjoy so that it becomes part of your routine. You can avoid boredom by varying your workouts with activities such as swimming or walking. Adding strength-training exercises on two or more days of the week can increase your fitness benefits.

3. Avoid High-Calorie Foods

It is important to avoid foods high in calories that may sabotage your efforts to lose weight. These include foods that are high in sugar, salt, and fat. It is also important to limit the amount of processed meats such as bacon, sausage, and ham since they are often high in calories, salt, and unhealthy fats.

Other high calorie foods to avoid include snacks, desserts, and candies. Instead, try to eat lean protein sources, vegetables, fruits, and whole grains that are lower in calories but higher in nutrients.

4. Get Enough Sleep

A good night's sleep helps you feel energetic and boosts your mood. Incorporating sleep hygiene into your life is essential to your weight loss efforts.

Not getting enough sleep can disrupt the balance of hormones that control hunger and satiety. For example, one study found that people who slept 8.5 hours per night lost more weight than those who slept only 5.5 hours.

Getting enough sleep also makes it easier to exercise, which is necessary for weight loss. Studies show that people who get more sleep burn more calories per day.

5. Reduce Stress

Having too much stress is not good for your health and may actually prevent you from losing weight. Studies have shown that chronic stress leads to changes in your gastrointestinal system, which can increase appetite and cause bloating and indigestion.

Finding healthy stress-relief strategies and incorporating them into your daily routine can help you keep your cortisol levels under control. You can also try exercising, which is a great way to manage stress and burn calories at the same time! 1

6. Avoid Alcohol

Drinking alcohol can hinder weight loss efforts. It stops your body from burning fat, is high in kilojoules and may trigger cravings for salty or fatty foods.

Alcohol can also undermine self-control, making it harder to stick with healthy eating and exercise plans. It can also lead to dehydration, which can cause headaches and affect nerve and muscle function.

Some people can maintain a healthy weight and avoid excessive drinking by following a balanced diet, exercising regularly and monitoring their weight. However, this is not always possible.

7. Cut Back on Sugar

Eating too much food that is high in sugar or fat can lead to weight gain. People who want to lose weight should make a conscious effort to cut back on these foods. Soft drinks, lollies, cakes, biscuits and fried foods should be treated as occasional 'extras' rather than everyday items. Keeping the kitchen stocked with diet-friendly foods and planning structured meal times can help prevent unplanned eating or snacking. It is important to limit intake of empty calories from added sugars in foods like sodas, tea and coffee and alcoholic beverages.

8. Avoid Snacks

Irregular snacking can cause weight gain, especially when snacks are high in calories and saturated fat. However, healthy snacks can help you feel full between meals and provide your body with vital nutrients.

Snacks like a handful of pistachios, for example, can help you manage hunger and satisfy cravings for salty foods without adding extra calories. But be sure to weigh out your portions. Many snacks are ultra-processed and sneak in excess calories, fat, and sodium.

9. Avoid Processed Foods

A diet high in ultra-processed foods can lead to a higher level of salt, sugar and fat in the bloodstream. This may contribute to heart disease and obesity.

Ultra-processed foods include deli meats (which are loaded with sodium and chemicals like nitrates), frozen dinners and packaged cereals.

But not all processed food is bad: Mildly processed foods can also be healthy, such as roasted pistachios or cooked brown rice. You just need to read the labels on pre-packed foods and avoid those with a long list of ingredients that you can't pronounce.

10. Avoid Alcohol

If you are drinking too much, it may be beneficial to cut back or abstain entirely. However, it is important to discuss your options with your doctor before making a decision.

Drinking alcohol can add hundreds of extra calories to your diet. Even if you’re only having one or two drinks per day, that can still add up quickly.

To help curb the temptation, try eating a light snack before you have a drink. This will make you feel tipsy less quickly. Having something in your stomach also helps absorb the alcohol better.

Conclusion

However, individual factors such as starting weight, body composition, and overall health should also be considered when determining a safe rate of weight loss. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance for a healthy weight loss plan.