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What is the best way to lose weight?

This question is about Nutrition

Sarah Achleithner

The best way to lose weight is through focusing on energy input/output, meaning the number of calories consumed should be less than the calories burned. On average, it takes 3,500 calories to burn one pound, which means that both diet and exercise play important roles in weight loss. 

You can lose weight through consistent exercise, as research suggests that 150-250 minutes of moderate-intensity physical activity each week will provide modest weight loss, while greater amounts (>250 minutes/week) have been associated with clinically significant weight loss [

1

].

You can also lose weight by what you put on your plate. It’s recommended to fill up on whole foods (like produce, lean protein, whole grains, and healthy fats) and limit

alcohol

,

refined sugar

, and trans-fats to drop some pounds, enhance satiety, reduce the risk of chronic disease, and improve heart health.

Man standing on a scale

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References:

  1. Donnelly, Joseph E., Blair, Steven N., Jakicic, John M., Manore, Melinda M., Rankin, Janet W., & Smith, Bryan K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 41(2), 459–471.

    https://doi.org/10.1249/mss.0b013e3181949333

     

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