Weight Loss Goals
Daily or weekly weigh-ins can be beneficial and it’s important to keep in mind that sustainable weight loss involves focusing on other numbers too. Scale numbers can be misleading and they don’t always reflect weight-loss progress. Below are five things to keep in mind while working towards your weight loss goals.
60 | Recommended Duration of Daily Exercise in Minutes
A 2018 study found that sedentary adults who participated in 60 minutes of exercise per day, five days a week, burned 3,000 calories per week and lost weight. This could be particpating in activities such as a brief walk, strength training, swimming or cycling.
30 | Recommended Fiber Per Day in Grams
Adding more fiber to your diet could be the key to increasing weight loss, according to research. Consuming 30 grams of fiber per day has shown to increase weight loss by up to five pounds and helps lower blood pressure and blood sugar. The recommended daily intake for men is 30 grams; it’s 25 grams for women. Fiber-rich foods include nuts, chickpeas, beans, fruits and vegetables.
12k | Recommended Number of Daily Steps for Weight Maintenance
According to 2019 research, dieters who lost 30 pounds and maintained their weight loss from more than a year walked at least 12,000 steps per day.
35 | Recommended Daily Almond Consumption to Reduce Belly Fat
Research has shown that people who ate 35 almonds per day for six weeks has a significant reduction in belly fat. Additionally, Monounsaturated fats found in almonds and other foods (other nuts, olive oil and avocados) help increase energy as well.
80% | Percentage of An Ideal Diet That is Whole Foods
The 80/20 rule recommends getting 80% of your calories from nutritious whole foods and saving 20% for indulgences. Therefore, this is easier to sustain since you don’t have to eliminate your favorite foods.
Contact Family Healthcare of Fairfax for More Tips on Weight Loss