Fitness and Health

Fitness and health go hand in hand, and this section of our health library is devoted to exploring the relationship between these two very important aspects of life.

Help Me Lose Weight! Tips for Healthy Weight Management

From recognizing what foods help promote weight loss to developing an exercise regimen, incorporate these simple tips for healthy weight loss and management.


Looking for the best help for weight loss? The search stops here!

Not only can these tips help shed off some pounds, but are key to live a healthy, happy life for years to come!

The Best Help for Weight Loss

From recognizing what foods help promote weight loss to developing an exercise regimen, incorporate these simple tips for healthy weight management.

Increase Healthy Fruits and Vegetables

Fruits and veggies aid in weight loss primarily based on their lower calorie content while supplying ample essential vitamins, minerals, and fiber. What’s more, high-fiber diets have been linked to a healthier body mass index (BMI).

But despite their value for weight loss and overall health, only 1 in 10 Americans are eating enough fruits and veggies each day according to a report from the Centers for Disease Control and Prevention (CDC).

Ensure the "5-a-day" recommendation established by the USDA's 2015-2020 Dietary Guidelines and increase fruit and vegetable intake with these hacks:

• Start the day with a colorful breakfast, including by topping blueberries onto Greek yogurt or sautéing sliced bell peppers with eggs
• Include at least one veggie or fruit with meals and snacks
• Purchase at the store to ensure they are readily available
• Sneak veggies into sauces, soups, smoothies, and casseroles
• Experiment with different ways to cook them, including roasting, steaming, broiling, and grilling

Ensure Adequate Protein

Protein is important for weight loss by:

• Stimulating muscle growth, especially when paired with resistance training
• Lending greater satiety, thus controlling food intake
• Regulating hunger hormones that influence appetite
• Increasing energy expenditure, particularly related to its higher thermic effect of food
• Supplying B vitamins that support a healthy metabolism

Truly, though, meal plates should be filled half the plate with veggies, a quarter with a lean or plant-based protein, and complemented with a whole grain and healthy fat source.

The balance of the meal plate helps keep portions and calories in control while providing the body with ample nutrients.

Practice Food Portion Control

Speaking of portion sizes…

Portion sizes have substantially grown over the years, making it that much easier to overeat on unhealthy foods. The evolution has ultimately misled the view of what portions should actually look like.

For some of the best weight loss help, control portion sizes with the following tips:

• Drink water before and with meals
• Use smaller plates
• Split restaurant meals or saving half for lunch the next day
• Compare portions to day-to-day objects
• Practice the concept of mindful eating, including by eating slowly and intently
• Ration out a single serving from packages
• Try preplanned meals, as they ensure proper portion sizes while providing essential nutritional requirements for healthy living and weight loss

Water for Weight Loss

Along with sustaining life, water intake impacts weight status in a number of ways and is the number one recommended hydration source.

Water assists in weight loss by acting as a natural appetite suppressant, reducing overall liquid calorie intake, and supporting a healthy metabolism to increase calorie burn.

If struggling to achieve adequate water intake, or at least 64 ounces of water daily, try these easy hacks to drink more water and ways to make your water taste better.

Focus on Diet & Exercise

When it comes to diet versus exercise for weight loss, a poor diet cannot be outrun. However, the importance of exercise in regards to weight and overall health should not be discounted.

Regarding how much exercise is need to lose weight, though, the American College of Sports Medicine (ACSM) suggests the following guidelines:

• Prevent Weight Gain: 150 to 250 minutes per week of moderate-intensity physical activity is associated with weight gain prevention.

• Weight Loss: Greater than 150 minutes per week is associated with moderate weight loss. More than 250 minutes is shown to provide clinically significant weight loss.

• Weight Maintenance (after weight loss): Some evidence suggests greater than 250 minutes of moderate-intensity physical activity will increase weight loss as compared to diet alone.

However, the best exercise to lose weight is one that will actually be completed. So rather than seeing workouts as a chore, complete exercises you enjoy doing.

Whether it be hiking the trails with friends or taking a spin class, the most importance is that you not only are active, but that exercise is being enjoyed to ensure consistency.

Additional Weight Loss Help

While diet and exercise are the key focus for weight loss, there are other lifestyle factors that can influence weight, including resting and de-stressing.

Because while it may seem "Go, go, go!" is the name of the weight loss game, the importance of resting and de-stressing should not be slept on. Moreover, going without the nightly Zzz's and chronic stress increases the risk of depression, anxiety, obesity, and numerous chronic diseases.

Get a handle on weight loss targets by sleeping the recommended seven to nine hours of sleep each night and implement stress-relieving techniques, including exercising, hiking, and listening to music.

Also, too, seek out professional weight loss help from a Registered Dietitian or other healthcare practitioner. They can help create a customized nutrition plan that considers personal needs and preferences to best align with personal goals.

Written By bistroMD Team. Published on May 16, 2013. Updated on April 18, 2019.


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