Weight can be a sensitive topic for many people, but the truth is that maintaining a healthy weight is essential for overall well-being. While there are countless diets and weight loss programs available, not all of them are sustainable or healthy.

In this article, we will discuss how to lose weight and keep it off, and Dr. Matthew Gillman from Harvard Medical School will share his expert advice on the topic.

1. Start with a Plan

The first step towards losing weight and keeping it off is to create a plan. According to Dr. Gillman, a successful weight loss plan should include specific, measurable, achievable, relevant, and time-bound (SMART) goals.

This means setting realistic targets for weight loss, creating a meal plan, and incorporating physical activity into your daily routine. It is important to consult with your healthcare provider before making any significant changes to your diet or exercise routine, especially if you have any health conditions or are taking medication.

2. Focus on a Healthy Diet

A healthy diet is a crucial component of weight loss and weight maintenance. Dr. Gillman recommends focusing on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats.

These foods not only aid in weight loss but also provide the body with essential nutrients and vitamins. It is essential to pay attention to portion sizes and avoid highly processed, high-calorie foods. Drinking enough water is also vital for weight loss as it helps to keep you feeling full and hydrated.

3. Incorporate Physical Activity into Your Daily Routine

Exercise is also an essential component of weight loss and weight maintenance. According to Dr. Gillman, it is recommended to aim for at least 150 minutes of moderate-intensity activity per week. This can include brisk walking, cycling, or swimming.

Incorporating strength training into your routine can also be beneficial as it helps to build muscle and boost metabolism. Finding an activity that you enjoy and can commit to long-term is key.

4. Practice Mindful Eating

Mindful eating is a technique that involves paying attention to your food choices and eating habits. This includes listening to your body’s hunger and fullness cues, slowing down while eating, and avoiding distractions such as TV or smartphones.

According to Dr. Gillman, practicing mindful eating can help to reduce overeating and improve digestion, leading to better weight loss outcomes.

5. Get Enough Sleep

Getting enough sleep is also essential for maintaining a healthy weight. According to Dr. Gillman, lack of sleep can disrupt the body’s hormonal balance, leading to increased hunger and food cravings.

Aim for at least seven to eight hours of sleep per night and establish a regular sleep routine to improve overall sleep quality.

6. Stay Accountable

Staying accountable is crucial for long-term weight loss and weight maintenance. This can involve seeking support from family and friends, keeping a food and exercise journal, or working with a healthcare professional or registered dietitian.

It is essential to track progress and adjust your plan as needed to stay on track towards your goals.

7. Be Patient

Finally, it is essential to be patient and kind to yourself during the weight loss journey. Sustainable weight loss takes time and effort, and setbacks are inevitable. According to Dr.

Gillman, focusing on small victories and progress towards your goals can help to maintain motivation and momentum.

Conclusion

Losing weight and keeping it off requires a holistic approach, including a healthy diet, regular exercise, mindfulness, and accountability. By following the expert advice of Dr.

Matthew Gillman from Harvard Medical School, you can create a sustainable plan for weight loss and long-term weight maintenance that works for you.