There are proven ways to lose weight easily, a continuous weight loss of some pounds a week is essential for individuals aiming for the best future weight reduction.

But, a lot of portion control or weight loss time tables are designed leaving an individual unfilled or unsatisfied. This is the reason why some people are finding it difficult to keep to a healthy weight loss plan.

Looking inwardly, not all diet plans can cause the effect of rapid weight loss in a short time, this is because everyone had a different dieting style and methods that may work better for a certain individual than others. Some may obtain their weight loss by eating a diet based on whole food or a low carbohydrate diet, there are certain rules that are applied to weight loss, ways to lose weight rapidly will help in decreasing hunger and appetite, leading to constant weight loss and increasing the body's metabolic rate.

For individuals looking to lose weight rapidly, may find some information here helpful, but fast weight loss is very hard to obtain. For individuals hoping to lose weight in the long run. Here, i will share with you healthy habits that you can practice that will result in lasting weight reduction. Here are some steps that can help an individual lose weight in the long run.

(1) Physical Activity/Exercising- performing exercises like walking, jogging, cycling, weight training, swimming, yoga, Pilate and interval training will be of tremendous help in losing weight in the long term. If you are a lover of cardiovascular training like walking, jogging, running, cycling or swimming all of these exercises help in moving almost all of the body and leads to increased body metabolic rate and this leads to weight reduction.

But, weight training is also a form of resistance/strength training that also leads to weight reduction. Exercises like squat, leg press, lunge, dead-lift, leg extension, leg curl, standing calf rise, seated calf rise, hip abductor, bench press, chest fly, push-up, pull-down, pull-up, bent-over row, upright row, shoulder press, lateral rise, shoulder shrug, back extension are all essential to weight reduction.

(2) Reduced consumption of carbohydrates, especially refined carbohydrate which includes sugars and starches. This can be achieved with low or decreased refined carbohydrate eating plan replacing them with whole grains. When you replace carbohydrates with grains it will help in decreasing hunger and calories. With this you will also burn fat stored in the body for energy instead consumed carbohydrate. Replacing carbohydrates with a more complex carbohydrate like whole grains with decreased calories, and contains fiber which digest slowly, this helps in keeping you filled and satisfied for a long time and leads to weight loss in the long run.

(3) Consumption of high protein and vegetable diet with decreased unsaturated fat- your weight loss meal/diet needs to be balanced and should be made up of big amounts of protein and vegetables and small amount of whole grains and fat.

Protein is essential for body building and maintaining a healthy body mass and enhances weight loss. Eating diets rich in protein will help in curbing cravings and reduce the need for more.

Sources of protein are meat, fish and seafood, eggs and plant-based proteins like beans, legumes and more.

Vegetables are rich in nutrients and healthy, and can be consumed in large amounts without increasing any calories, because it does not contain carbohydrate. Vegetable sources includes; tomatoes, cucumber, lettuce, peppers, cabbage, swiss chard, kale, spinach, brussel sprout, broccoli, cauliflower and more.

"avoid some vegetables that contain high carbohydrates, these includes; sweet potatoes, winter squash, corn and so on, these are referred to as complex carbohydrates because they contain fiber" .

Fat are still needed in weight loss diet in small amount, healthy fat from olive oil, avocado oil, and also oil from nuts, seeds are healthy additives to weight management meal as well.

Finally, these are medically proven ways to lose weight, that will help you lose weight in the long run, for individuals looking for future weight loss. Practicing exercise steadily, cutting down on carbohydrate consumption and replacing carbohydrate with whole grains and adding high amount of vegetables and protein to your meal will also be effective to weight loss in the future. And, if you can also incorporate or get a good amount of sleep, it can also help in weight reduction, because lack of adequate sleep is one of the risk factors of weight gain. Taking or drinking green tea can also be helpful in your weight management journey, these teas help in increasing the body's metabolic rate and thereby leading to weight loss.