How to Lose Weight
There are many reasons why you may want to lose weight. If you have been overweight or obese for a long time, you may be worried about what the extra weight may be doing to your health. Obesity increases your risk of many health problems, including diabetes, non-alcoholic fatty liver disease, gallbladder disease, and some types of cancer. [1] If you've recently gained a bit of weight, then you may just want to lose some weight by lying back in your old jeans. Whatever your reason for trying to lose weight, there are some important strategies you should be aware of.



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Eating properly
Choose fibrous proteins instead of fatty ones. Protein is important for building organ and muscle function. Choose extra-lean beef or ground beef cuts when eating red meat. Peel a chicken before cooking. [2]

Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a replacement.

Vegetarians can get plenty of protein from soy, nuts, beans and seeds. Lentils, legumes, and beans are great sources of fiber and protein.

Eat low-fat dairy for a protein source, including low-fat cheeses and nonfat yogurt. [3] X Trusted Source USDA Nutrition Policy and Promotion Center US agency responsible for promoting good nutrition based on scientific research Go to source Serving 150 grams of Greek yogurt provides about 11 grams of protein. The study shows that 20 women who ate high-protein yogurt snacks instead of biscuits, chocolate, and other low-protein snacks ate fewer calories and were less hungry. [4] X Trustworthy Source Archive PubMed Central Journal from US National Institutes of Health Go to source

Eat more fresh fruits and vegetables . Fruits help satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help fill your stomach faster. Fruits and vegetables contain fiber to make you feel full quickly. [5] Try some of these tips to include more fruits and vegetables in your diet:

Eat what is in season and eat fruits and vegetables for snacks or, for dessert. When you eat apples in the fall, for example, or cherries in late summer, it may be a selfless dessert. Cut celery, carrots, peppers, broccoli or cauliflower and dip them into a light salad dressing or hummus.

Use vegetables as a main dish. For example, make a stir-fry or hearty salad and add a few ounces of boiled chicken, salmon or almonds.

Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are excellent sources of energy and nutrition. Combined with the right mix of proteins and vegetables, whole grains are a perfect nutrition. [6]

Simple carbs are things like white bread, processed flour, and white sugar. This gives you energy quickly but then an accident happens. It converts fat very quickly.

Replace pancakes or baked goods with whole wheat or oat flour. You may need to add additional leavening ingredients, such as baking powder or yeast. Add barley to your soup instead of rice or try pilaf with barley, wild rice or brown rice.

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