Are you looking for various ways to lose weight? This article provides various tips for weight loss that might be helpful.
Excessive weight is one of the causes of several health conditions. Though there are several 'fad' diets available, maintaining a balanced lifestyle and consuming a healthy diet is one of the ways to healthful living and weight control. Around 39.8 percent of adults living in the US suffered from obesity in 2015-2016, according to a statement from the Centers for Disease Control and Prevention. This percentage is equivalent to around 93.3 million individuals. Obesity increases the risk of serious medical conditions such as hypertension, diabetes, and cardiovascular diseases. Various solutions claim to solve eight issues, including crash diets; however, be aware that crash diets do not offer a sustainable solution. To lose weight safely, you should make gradual and permanent lifestyle changes.
Tips on How to Lose Weight
Consume Nutritionally Dense Foods
Johnstone &Alexandra(2015) suggested consuming healthful meals to lose weight. Create a meal plan and ensure each meal has around fifty percent fruits and vegetables, twenty-five percent of protein, and twenty-five percent of grains. Your total fiber consumption should be around twenty-five to thirty grams daily. Avoid trans-fat and reduce the intake of saturated fats since it is linked to coronary heart disease. Try consuming unsaturated fats like polyunsaturated fatty acids (PUFA) and others.
Below are foods rich in nutrients:
Fruits and vegetables
Whole grains like oatmeal
Consult with your nutritionist to help you follow your weight loss programs and get the required nutrients since eliminating certain foods may lead to one lacking the necessary vitamins.
Engage in Regular Exercise
Regular exercise is good for both your mental and physical health. According to Hill et al. (2015), one of the most successful weight loss tips is deliberately increasing your exercise frequency. It does not necessarily mean you should go to the gym and lift weights. It can be as simple as engaging in one hour of medium-intensity activity like brisk walking. If impossible, aim for around one hundred fifty minutes weekly. If it is your first time exercising, begin slowly and increase your way up gradually. It will help if you incorporate regular exercise into your lifestyle. Keep track of the amount of physical activity you engage in since it helps you psychologically with weight loss. You can do this by downloading free mobile apps that help track your physical activity.
Beginners should start with:
Playing outdoor games
If you may have serious health conditions like diabetes, get a medical evaluation first.
Eliminate Liquid Calories
Most individuals ingest hundreds of calories unknowingly. It could be through alcohol, juice, and even sweetened sugar. Faria et al. (2015) noted that they are called 'empty calories' since they give extra energy minus any nutritional benefits. Unless you are taking a smoothie, stick to water or any other unsweetened drink. If you want it to be flavorful, add fresh lemon to it.
Taking Controlled Portions
According to Green et al.(2015), overconsuming food may lead to weight gain. Hence, you should avoid taking food directly from its packet and use serving-size guides instead. Guesswork results in overestimating, making you eat more than the required amount. You can use the following tips to help you measure the size of the meal:
One slice s equivalent to a DVD
A quarter cup is equivalent to a golf ball
One cup is equivalent to a baseball
One tablespoon is equivalent to a thumb tip
These tips though not exact may help you regulate food intake when the necessary tools are unavailable.
Eating mindfully refers to knowing how, where, what, and when you eat. Choosing healthful food choices helps the body. Mindful eaters eat more slowly and tend to concentrate on the flavor of their foods more since it helps their body register the entre satiety signals. It would help if you aimed at being satisfied rather than being full. Bear in mind that most all-natural and low-fat diets are not necessarily healthy.
Asking yourself the following questions may help you with your meal choice:
Does it have healthy ingredients?
How much sodium and fat does the meal have?
Does it give satiety?
Drink Enough Water
Consuming enough water indeed helps with weight loss. It is because it helps in burning calories in the body. For older and middle-aged individuals taking water before meals may reduce your calorie intake. Take water as your preferred beverage instead of those rich in calories.
Most environmental cues may probe one to unnecessary eating. Some individuals are likely to overeat whenever they catch up on their favorite movies and series. Others find it difficult to pass food without picking one from the bowl, for example, candy. Knowing what triggers your desire to snack is a good step to weight loss since it helps you limit them.
Staying positive during your weight loss journey is important because most individuals get discouraged when they notice no change or unmet expectations. Weight loss does not happen overnight; it is a gradual process. Some days may be more difficult than others, and sometimes you may feel like giving up. However, do not let your guard down. Always persevere through the easy and hard days. What's important is that you maintain a positive outlook and be consistent in your weight loss journey. It will all pay off someday.
One of the most common causes of serious health conditions like heart disease and diabetes is obesity. However, there are various ways to lose weight to prevent the risk of getting the said conditions. If you have decided to go through a weight loss journey, know that it isn't easy. There are days you will feel like giving up. However, this should not discourage you; always be positive. Start by incorporating healthy foods into your diet, such as whole grains, legumes, fruits, and vegetables. If you have decided to lose weight through exercising, ensure you do it consistently. By doing all these, you will successfully lose weight and maintain a healthy weight too.
Hill, J. J., & Keating, J. L. (2015). Daily Exercises And Education For Preventing Low Back Pain In Children: Cluster Randomized Controlled Trial. Physical Therapy, 95(4), 507-516.
Johnstone, A. (2015). Fasting For Weight Loss: An Effective Strategy Or Latest Dieting Trend?. International Journal Of Obesity, 39(5), 727-733.
Faria, S. L., Faria, O. P., De Almeida Cardeal, M., & Ito, M. K. (2015). Effects Of A Very Low Calorie Diet In The Preoperative Stage Of Bariatric Surgery: A Randomized Trial. Surgery For Obesity And Related Diseases, 11(1), 230-237.
Green, C. A., Yarborough, B. J. H., Leo, M. C., Yarborough, M. T., Stumbo, S. P., Janoff, S. L., ... & Stevens, V. J. (2015). The STRIDE Weight Loss And Lifestyle Intervention For Individuals Taking Antipsychotic Medications: A Randomized Trial. American Journal Of Psychiatry, 172(1), 71-81.
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