Weight gain and obesity have become rampant over the past few decades. According to a survey conducted from 2009 to 2010, 2 in 3 adults are found to either be obese or overweight.

In 2008 Americans had spent approximately $58.6 billion to lose weight. This growing number had spiked to $65 billion in 2012—making the weight loss industry one of the top grossing markets in the U.S. Studies show almost 50% of Americans are reducing their intake of food. In the year 2012, a ballpark figure of 108 million adults were suppressing their food consumption.

80% of people who were dieting didn’t seek the help of professionals and tried to do it on their own. Is it really possible to lose weight quickly without compromising one’s health? The following are some tips on the best way to lose weight:

Proper Nutrition

There is no greater way to achieve one’s desired weight than having proper nutrition. Dieting doesn’t mean starving oneself just to see a lower number on the weighing scale. Eat sufficient amounts of food to support the much needed energy for the body to perform its daily functions.

Energy imbalance results to weight gain. The human body requires a certain amount of calories to support its tasks. When the number of calories from food equals the number of calories burned, body weight remains the same. Energy imbalance occurs when the body acquires more calories than what it can burn.

Nutritionists suggest eating plenty of fruits and vegetables. Cut down sugar intake. This includes desserts and sodas. Drink lots of water to get rid of harmful toxins. Drinking enough water also helps allows the body to absorb nutrients more efficiently.

Regular Exercise

Around 90% to 95% of people who engage in diets fail to meet their weight loss goals within 5 years. They regain what they lost due to lack of exercise. Physical activities stimulate proper metabolism and help in burning excessive fats and calories.

This doesn’t need to be so excruciating and exhausting. Simply running at least 30 minutes a day can make a big difference. No need to invest in any expensive gym equipment. Walking, stretching and planking are simple exercises that can be done at home.

Sufficient Sleep

Research suggests that insufficient sleep can counter the effects of dieting. For adults, less than 7 hours of sleep can reduce the effectiveness of weight loss activities. Additionally, a person who is sleep deprived loses just half of what a person with adequate sleep burns.

Scientists explain that not having enough rest while engaging in a weight loss regimen almost always leads to unsuccessful outcomes. The body suffers and fails to function optimally. Also, they suggest eating only small portion of food before bedtime to ease digestion. Many make the mistake of going to bed with an empty stomach.

While physical activity can speed up weight loss, one must not exercise 3 hours before getting some shut-eye. Do not take a nap and drink caffeinated drinks in the afternoon to avoid having troubles sleeping at night.

The best way to lose weight is to burn more calories than one consumes while meeting the daily nutritional requirements at the same time. A properly nourished, well-rested and physically active person has a greater chance of losing weight than one who starves himself. Patience and determination also play a crucial role in anyone’s weight loss journey, as results do not come overnight.