Eating fewer calories than you burn is the foundation of losing weight healthfully. But you also need to consider your nutrition, exercise and other factors that affect weight, like stress and sleep.

Learn about key habits of people who successfully lose and maintain their weight. You may want to consult with a clinician before making changes to your eating and activity patterns.
Plan your meals.

It may sound like a pain, but meal planning reduces stress and makes it easier to follow your healthy eating plan. It also helps you save money, because you’ll avoid those last-minute trips to the drive-thru or the grocery store where you tend to buy more expensive, higher-calorie options.

Start a notebook or spreadsheet to collect recipes and food items you want to try, then set aside a few hours during the week to select meals, shop and prepare meals ahead of time. You can also use apps or websites that help with meal planning, such as Planned Overeaters, Nourish Me or EZ Eat.

Some people follow a meal plan with a specific outcome in mind, such as reducing cholesterol levels or losing weight. Others just find it gives them a sense of structure and accountability. Tracking foods, physical activity [PDF-51KB], sleep and emotions can help you understand your habits and identify areas for change.
Track your food.

Keeping track of what you eat can help identify patterns and behaviors that may be contributing to your weight loss challenges. Food tracking can also provide external data on calorie balance to support internal hunger and satiety cues when they are disrupted.

Using a food log can be as simple as writing everything down on paper or using one of the many free smartphone apps that make it quick and easy to keep track of your meals. Apps that include a barcode scanner can help you scan the packaging of your food and automatically enter nutritional information. Some apps even offer a database of restaurant menu items for ease of tracking when eating out.

Registered Dietitians recommend that clients consider using a food tracker when appropriate to meet their unique goals. Depending on your specific situation, food tracking can be an effective strategy to lose weight or address other health conditions like gout or high blood pressure.
Get enough sleep.

People who get enough sleep are healthier and more likely to lose weight. A full night’s sleep regulates hormones that influence appetite and satiety, helps maintain the body’s metabolism and energy storage, and promotes healthy behavior patterns like sticking to a diet.

Getting less than 7 hours of sleep per night can affect your metabolism, make it harder to lose weight and contribute to a variety of health problems like heart disease, diabetes, and sleep apnea. In addition, the stress that comes with a lack of sleep triggers a spike in cortisol, which causes the body to hold on to fat for energy.

To help you get more ZZZs, cut out the glaring screens in your bedroom and stick to a consistent bedtime routine. Try to shut down all electronic devices an hour before you go to sleep, such as your TV, computer, and mobile device. Instead, wind down with a warm bath or a book to set the mood for a good night’s sleep.Gå ner i vikt