Being overweight or obese can lead to a range of health problems. Although many different diets are available, a balanced lifestyle and nutritious diet is the key to healthful living and better weight control.
Crash diets are not a sustainable solution. In order to both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes. In this article, we will share few tips for weight control.
Obesity is not only the accumulation of excess body fat that are very difficult to be treated. There is no simple overnight solution. For effective & permanent weight loss it definitely takes some time. It is a proven fact that overweight and obese is a leading cause of many different health problems such as diabetes, heart disease, high cholesterol, and hypertension. These health conditions are not only evident in elderly but are well known among young adults and even children.
Know about Nutrition 101
You gain weight by consuming more calories than the body uses. The average person uses as many as 2,500 calories daily, or 17,500 calories per week. If you consume the amount your body requires, you will maintain your weight. Just 3,500 extra calories takes you to gain 1 pound. But to lose weight, you must consume fewer calories than your body requires. You must consume 3,500 calories less than you need, say 500 calories per day for one week, to lose 1 pound. You might wonder why calories count.
Yes it is important to understand where calories come from and how to make the healthiest food selections.
Eating Habits for Weight Loss
Eating right: Unless you eat fewer calories than your body consumes, there is no chance you not lose weight.
Eat More Fiber: Fiber is often recommended for weight reduction. Some studies show that fiber especially viscous fiber can increase satiety and help you control your weight over the longer run.
Eat More Vegetables and Fruits: Vegetables and fruits have multiple properties that make them effective for weight loss. These fruits and vegetables contain few calories but a lot of fiber. The high water content in these foods gives them low energy density, making them very filling. These foods are comparatively very nutritious, so eating them is important for your health.
Cut Back on Added Sugar: Added sugar is one of the worst ingredients in the modern diet that we consume. Most people consume way too much. Studies show that sugar consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease. If you want to lose your weight, cut back on added sugar. Just make sure to read the labels, because even the so-called health foods can be loaded with sugar.
Eat Less Refined Carbs: Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta. Studies also show that refined carbs can spike your blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you’re going to consume carbs, make sure to eat them with their natural fiber.
Go on a Low-Carb Diet: If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet. Numerous studies show that such a regimen can help you lose about 2–3 times as much weight as a standard low-fat diet while also improving your health.
Fitness for Weight Loss
Physical activity: Any efficient diet plan will include physical activity. Physical activity burns calories and will keep you active throughout the day. You should exercise for at least 30 minutes which can be such as walking, swimming and keeping yourself active. Regular exercise also have other health benefits.
Change in habits and attitudes: Most people are willing to lose weight for a few weeks. To lose enough weight to improve your health and keep it off, you will need to change your perspective about food and exercise. Try to eat servings of fruits and vegetables at each possible meal. Besides being delicious, they are full of nutrients, vitamins and fiber. They might even help prevent certain cancers. You can learn to enjoy eating less and being more active.
Do Aerobic Exercise: Doing aerobics or cardio exercise is an excellent way to burn the calories and improve your physical and mental health. It is particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
Lift Weights: One of the most common side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode. The best way to prevent this is to do some sort of exercise such as lifting weights. Resistance exercise is critical for a toned body.
Get Good Sleep: Sleep is highly underrated but may be just as important as eating healthy and exercising. Poor sleep is one of the strongest risk factors for obesity, as it’s directly linked to an 89% increased risk of obesity in children and 55% in adults.
Support: Most people might find that enlisting friends, family, and coworkers for support is helpful in losing weight. Others prefer groups such as Weight Watchers or Trainers to keep them motivated. The important thing is to seek the support you need to achieve your goals.
Stay positive: Weight loss is a gradual process, and you may feel discouraged if the pounds do not drop off at quite the rate that you had anticipated. Some days will be harder than others when sticking to a weight reduction or maintenance program. A successful weight-loss routine requires the individual to persevere and not give up when self-change seems too difficult.
Maintaining weight loss involves a commitment to a healthful lifestyle. Achieving and maintaining weight loss is possible when people adopt healthy lifestyle changes in the long term. Regardless of any specific methods, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight.
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