Excess body weight is one of the biggest health problems in the world. The number of people who are obese continues to rise, along with a growing prevalence of related health problems. Poor lifestyle choices, unhealthy diets, excessive drinking, lack of physical activity, lack of sleep, excessive stress and other similar habits contribute to weight gain. Genetic factors and hormonal problems also can be factors.
While both men and women worry about how they look when carrying extra weight, the health dangers are actually more worrisome than the image in the mirror. Being overweight puts you at a higher risk of high blood pressure, heart disease, strokes, Type 2 diabetes, some types of cancer, infertility, and osteoarthritis.
According to the National Institute for Health and Care Excellence (NICE) in the United Kingdom, most people who are overweight can get health benefits from losing even a small amount of weight.
The desire to lose weight should come from within, but making it happen takes more than desire. It takes commitment and a well-thought-out plan.
Here are the top 10 tips for weight loss.
Before you start mapping your course to lose weight, you need to set a reasonable and realistic goal. You simply cannot expect to lose 20 pounds in a week without compromising your health and fitness level. Losing 20 pounds can be your long-term goal, but not a short-term goal. Setting unrealistic goals can leave you feeling defeated and frustrated. Moreover, trying to lose a significant amount of weight in a short time can lead to health complications.
When setting your goal, bear in mind that everyone is different. What works for someone else might not be right for you.
Remember, small changes every day can lead to big results and help keep you motivated.
Before starting any weight loss program, consult your doctor and a nutritionist. Your doctor knows your medical history and can help you determine your ideal weight and set weight loss goals.
After getting the green light from your doctor, consult a registered nutritionist. Your doctor may recommend one. A nutritionist will suggest a sensible diet plan that will help you easily adopt changes in your day-to-day lifestyle. He will take into account your current health and fitness level and put together a program that will be safe and effective. In addition, he will never suggest any quick-fix weight loss program that can affect your health adversely.
Before visiting a nutritionist, maintain a food journal for a few days. Be honest in writing down all the details regarding what you ate and drank. This will be of immense help for any nutritionist.
Follow all the suggestions given by your nutritionist diligently and be patient, as healthy weight loss comes slow but steadily.
Eat for the body you want, not for the body you currently have. In order to lose weight safely and permanently, you need to choose your foods wisely, carefully avoiding high-calorie, fried and fatty foods. Your diet plan should consist of all the essential nutrients, vitamins and minerals required for a healthy body.
Instead of ordering your meals delivered or going out for lunch or dinner, prepare your own food. Healthy cooking at home is one of the best things you can do to lose weight. You’ll have full control over the nutritional content and the healthfulness of the foods you eat. Moreover, it will help you save money.
Follow these healthy cooking methods when preparing your meals:
To prepare your own food, you need to shop wisely for the ingredients. Before going to the market, check your pantry and refrigerator and prepare a list of things you need. Stick to your list to resist impulse buys. Moreover, get in the habit of reading food labels before purchasing anything to help you make the healthiest choices.
You can always consult a nutritionist to help develop your diet plan for cooking at home.
Along with eating healthy foods, you must adopt healthy eating habits. This will help you reach your weight loss goal faster.
Drinking plenty of water and other healthy fluids helps your body maintain proper fluid balance, stops water retention, aids detoxification, and even makes you eat less.
In fact, any diet plan for weight loss will be incomplete without water. Drink an ample amount of water throughout the day to help manage your weight. You may even be mistaking your thirst for hunger as the signals for thirst and hunger are controlled by the same area of the brain.
Start exercising beginning today if you are serious about losing weight. Without any type of physical exercise in your daily routine, it will be much harder to reach your target goal. Exercise helps burns calories and build muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight.
Here are some of the best exercises for weight loss.
If you are just starting to exercise, incorporate them slowly in your daily routine and gradually increase the time. You can also consult an expert or join a gym.
If you want to lose weight, you have to be sure to sleep well during the night. Experts agree that getting enough sleep is as important as diet and exercise when it comes to losing weight.
A 2008 study published in the American Journal of Clinical Nutrition found that when people lack sleep, late night snacking increases, and they are more likely to choose high-carbohydrate snacks. Moreover, less sleep prompts people to eat bigger portions of all foods, which in turn causes weight gain.
So, enjoy quality sleep of 7 to 9 hours per night. It will also help boost fat loss and keep your brain focused.
Follow these tips to enjoy sound sleep:
Stress is one of the most common causes contributing to weight gain. The release of the cortisol hormone during stress increases appetite, making people eat more. Moreover, during stress people often make poor food choices that cause weight gain.
According to a 2008 study published in the American Journal of Epidemiology, different types of psychosocial stress are associated with even more weight gain. Psychosocial stress can be due to financial stress, work-related stress, and strain in relationships with family or a life partner.
So, manage your stress level to help lose weight. Follow these tips to combat stress-related weight gain:
If required, consider seeking professional help through psychotherapy or counseling.
Consistency and regularity is the key to successful weight loss. Hence, you need to follow all of these tips daily without fail.
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