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Tips to Losing and Maintaining a Healthy Weight

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Tips to Losing and Maintaining a Healthy Weight

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This article talks about foods that can help you lose weight and effective ways to exercise for weight loss.

Written by

Dr. Isaac Gana

Medically reviewed by

Dr. Preetha. J

Published At August 26, 2017
Reviewed AtMarch 15, 2024

What Foods Should Be Eaten to Maintain Healthy Weight?

A simple tip is to eat fruits, vegetables, and whole nuts before every meal. This makes it impossible for people to consume a large meal portion all at once. Fruits or vegetables in the form of salads aid in digestion and help prevent constipation, thereby preventing bloating. It is most important to always eat a high-protein breakfast to help one carry out their day's activities comfortably.

COVID-19 has also impacted the lifestyle of many individuals, and it is one of the key factors that have been significantly affecting physical well-being. Due to online classes and working-from-home changeovers, many have recently gained weight and are trying to lose it healthily.

What Are the Foods to Be Avoided?

Avoid sugar and alcohol. Alcohol causes one to wake up in the middle of the night while sugary products increase the appetite and cause a person to consume more food. Alcohol depresses the nervous system, slowing one down and potentially dragging their mood down as well. Therefore, it is advisable to avoid eating processed and sugary foods that increase one’s cravings for sugar and cause obesity. Set aside a day each week as the cheat day when one can eat chocolate or other junk food of their choice.

What Are the Weight-Loss Friendly Foods?

Mangoes contain lots of vitamin C, vitamin B6, potassium, copper, as well as vitamin A and have no cholesterol. They are also high in iron, carbohydrates, and fiber. Mangoes also help in reducing the craving for sugary foods because of their sweet taste.

Spinach is a green leafy vegetable that has no cholesterol and is full of iron, magnesium, zinc, etc. These properties also help strengthen:

  • Muscles.

  • Bone mineralization.

  • Reduce the risk of cataracts.

  • Broccoli is a green vegetable that belongs to the cabbage family. It is a low-calorie vegetable that helps in digestion and detoxification. It also helps the bone because of its calcium content. It is also very rich in vitamin C, which is necessary for helping the immune system fight invading pathogens.

  • Almonds are seeds found in tropical areas of the world that are rich in protein and fiber. They can make one full quickly and are rich in vitamin E, magnesium, and protein. They can also help lower blood pressure and blood sugar.

  • Blueberries boast a lot of nutrients too. A cup of blueberries contains 83 calories. They help in fighting fat by boosting the metabolism and efficiently burning calories. They also protect the person’s body from damage caused by free radicals or unstable molecules that can harm cellular structures and contribute to aging and diseases like cancer.

What Are Some Efficient Tips for Weight Loss?

  • Weightlifting: Muscles burn calories even when we are at rest and are physically inactive. The majority of the time, people who begin exercising to lose weight indulge only in cardio without lifting weights. Another mistake people often make is lifting too much weight. That eventually makes them eat too much, thereby giving them a negative result. A good weightlifting routine should involve a 20-minute cardio warmup for starters, gradually increasing it to 30 minutes with one-hour intensive weightlifting three to four times a week. One can start lifting light weights and progressively increase the weights as one gets more used to them. Another important point about lifting weights to lose is to lift weights at a higher frequency.

  • Change Workout Routine: Also, try to do different workouts or change the usual routine from time to time. This has proven to help in weight loss, and at the same time, trying something new often will prevent one from getting bored of exercising.

  • Adequate Sleep: Research has shown that people who sleep less, especially at night, find it harder to lose weight. Staying awake increases the craving for sugary food or junk food. This is due to the increase in cortisol levels, a hormone that is associated with weight gain. Scientists have also discovered that sleep deprivation causes muscle loss due to decreased protein synthesis. As mentioned, muscle aids in fat loss and also prevents injury.

  • Not Giving up When One Relapses: Try to continue with the exercise and diet even if one relapse and put on some weight. Most people tend to give up the moment they seem to be piling back the weight. Most often, people get discouraged when there is an increase in their weight after they start exercising. What they do not know is that the weight of fat is the same as that of muscle. So, one might be losing fat and gaining muscle simultaneously, especially if they are involved in strength training. One of the easiest ways a person can achieve this is by not always checking their body weight daily. Try to check the body weight only every two to three days.

  • Avoid Staying All Day Indoors: Staying indoors means avoiding physical activity. Exercise helps keep the body in shape and spruces up one’s mood. According to research, exercise helps tackle the symptoms of depression and anxiety too. Regular exercise has a positive effect on brain chemicals and mood-related hormones, and it may confer psychological benefits and boost our confidence and sex life as well.

  • Some of the other weight loss tips are avoiding skipping breakfast, having meals at a regular time, having an active lifestyle habit, eating fiber-rich foods, and planning daily meals.


In recent times, many people have been suffering from being overweight. Though it does not affect the quality of life for some people, few find it highly impossible to perform basic activities because of being overweight. Hence it is important to increase physical activities like jogging, cycling, etc. Various weight loss programs concentrate both on increasing physical activity and ensuring a proper diet. It is also equally important to have a proper and nutritious diet and avoid junk foods that contribute to weight gain.

Frequently Asked Questions


What Is the Most Acceptable Method for Weight Loss and Maintaining Weight?

One of the most reasonable methods to lose body fat is steady aerobic exercise, like fast walking for at least 30 minutes every day of the week. Certain people may need more physical movement than this for weight loss and keep that weight loss. Any additional activity helps in burning calories.


What Is the Key to Sustaining a Healthy Weight?

Cardio work, strength training, and counting calories and macronutrients (protein, carbs, and fat) are the three significant components of weight loss. 
1)Counting Calories and Macros
Logging the food is an essential part of weight loss. 
2)Building Strength
Strength training, despite age, is the most important exercise for weight loss. 
3)Cranking Out Cardio
The mainstream media and certain doctors usually consider cardiovascular exercise as the most acceptable way to lose weight.


Why Is Keeping Lost Weight So Difficult?

It is difficult to maintain weight loss because-
Dieting demands deprivation - All diets have certain restrictions to food, in carbs, fat, refined sugar, other food varieties, or in amount. 
Dieting lowers metabolism - some weight loss with dieting will be muscle, and that decrease in lean mass delays the metabolism. The body also evolves more efficacious at extracting energy from food, which delays metabolism. 
Maintenance is not very motivating - our motivation is normally inferior for holding progress versus creating improvement.


What Should Be Avoided for Weight Loss?

- Sugary Drinks - Sugar-sweetened beverages, like soda, are the most unhealthy foods. They are extremely connected with weight gain and can have ruinous health consequences when ingested in large quantity.
- Fast foods and other food of refined wheat flour, fruit juices french fries should be avoided for weight loss.


How Can We Sustain Our Weight Without Exercise?

Exercise can assist in remaining on the path with the health and fitness objectives by enhancing the mood and decreasing stress, and it has a significant part in keeping a healthy body weight. Removing unhealthy food and lifestyle modifications along with exercise helps in weight loss and maintaining weight loss.


What Is a Healthy Weight for Women? What Size Should a Person’s Waist Be?

The ideal weight is calculated based on age, height, muscle, and fat composition. BMI (Body Mass Index) is one of the most prevalent means and utilizes a formula involving height and weight.
After calculating BMI: they are calculated as underweight, healthy, overweight, or obese.


How Can We Boost Metabolism?

Eating food can transiently boost metabolism for a few hours. Drinking more water, doing high-intensity exercises, lifting weighty objects, standing for a longer period of time, drinking certain drinks like green tea and coffee having spicy food. These factors can improve metabolism.


Define Some Fat-Burning Food?

There is some food that helps in fat burning. They are- 
Salmon. A simple salmon dinner can help in losing weight fast; greek yogurt, dark chocolate, broccoli, nuts, green tea, eggs, and avocado, chilies, chia seeds, blueberries.


Name Some Protein-Rich Foods?

Animal-based foodstuffs, including meat, poultry, fish, eggs, and dairy products, are meant to be useful sources of total protein, while plant-based foodstuffs like fruits, vegetables, grain, and seeds usually lack some fundamental amino acids.


What Helps Burning Fat When Sleeping?

Prefer casein protein for boosting the overnight burning of fat. Casein is a slowly digested protein that can take the body an average of six to eight hours to break down. This indicates that the metabolism will be held active throughout the night, and the person can wake up feeling energetic rather than starving.


Which Vegetable Is Most Suitable for Losing Weight?

Certain vegetables help in weight loss. These include spinach, cabbage, cauliflower, green peas, sweet potato, Brussels sprouts, and broccoli. Spinach is inferior in calories, has nutritional significance, and is universal in all recipes.


At What Period Are Individuals Most Overweight?

Obesity impacts certain sections additionally than others.
The prevalence of obesity was 39.8% among grown-ups aged 20 years to 39 years, 44.3% among grown-ups aged 40 years to 59 years, and 41.5% among grown-ups aged 60 years and more senior.


Why Is the Cause of Difficulty in Losing Weight?

In most cases of overweight people, the body attempts to control permanent weight loss. This implies the body is really functioning against losing weight. That is due to the complex relations between hormones and neurons in the hypothalamus controlling weight.


How Fat Is Too Fat?

If the body mass index (BMI) is 18.5 to 24.9, it is within the normal weight range or healthy weight range. If the body mass index (BMI) is 25.0 to 29.9, it is within the overweight range. If body mass index (BMI) is 30.0 or more elevated, it is within the obese range.
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Dr. Isaac Gana
Dr. Isaac Gana



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