Long-term weight management requires willpower, dedication, and following expert advice on nutrition and fitness. If you’re trying to lose weight, there are many practices you can incorporate to achieve your fitness goals. Here’s a closer look at a few steps you can take to shed weight. 

3 Ways to Help Lose Weight

1. Maintain a Balanced Diet 

Consuming healthy, unprocessed foods such as fruits, vegetables, fiber, and lean protein can lead to greater weight loss. Avoid sugar, trans fat, flours, and processed foods, as they are high in calories with no essential nutritional benefits. Unhealthy foods that are high in sugar and refined carbohydrates also tend to be less filling, causing hunger sooner. Sugar also elevates blood sugar levels, leading to increased fat storage.  

Eat roughly six smaller, healthy meals a day to remain satisfied and prevent overeating. Prepare food in advance at home to avoid the temptation of takeout options higher in sodium and fat due to cooking oils and other ingredients. 

2. Drink More Water 

The U.S. National Academies of Sciences, Engineering, and Medicine recommend 11.5 cups of water per day for women and 15.5 cups per day for men. Drinking water suppresses your appetite because it signals to the brain that you feel full, which can ward off snacking or overeating. Overweight participants who drank 500 mL of water 30 minutes before breakfast, lunch, and dinner for eight weeks lost more weight, body fat, and body mass index (BMI). This was in addition to their regular water intake. 

Drink a glass of water before you eat to curb cravings, and consider having a canteen of water to sip on throughout the day.

3. Set Realistic Goals 

Extreme tactics like over-training, using weight loss medications, or under eating can impact health and performance. If you begin to feel dizzy, weak, or nauseous, this is a signal your body needs adequate rest, hydration, and nutrition. This may also lead to overeating as hunger and exhaustion take root. 

Weight loss is an individual journey, but seeking out a trusted advisor or peer can help you maintain accountability. Resources such as a personal trainer, nutritionist, athletic friend, or support group can offer guidance and motivation.

The fitness professionals at Anytime Fitness can help you lose weight safely. Located in Chesterfield, MO, this 24/7 exercise and fitness facility offers state-of-the-art exercise and fitness equipment. Gym members can access various cardio machines, strength training equipment, specialized classes, and personal training sessions. You can also take advantage of a free, friendly consultation to help you establish your fitness goals. Providing worldwide club access, you can visit any of their 3,000 gyms globally. Call (314) 485-8986 to discuss their current gym membership specials, or visit their website to get your 7-day free trial.