A healthy weight boosts confidence and creates a positive body image, leading to a positive outlook on life. Most importantly, keeping a healthy weight may ensure longevity, which most of us long for. Contrary to that, obesity can wreak havoc on our physical well-being and is one of the most common issues reported among people nowadays. As per a report by Forbes, around 41.9 % of adults are overweight, while the obesity index in teenagers is 22.2%, which is surely concerning and demands immediate attention.
Being overweight is also linked to several other health complications. For example, an elevated BMI may increase the risk of high blood pressure, stroke, heart disease, and diabetes. Therefore, maintaining a healthy lifestyle is essential to have a sound body, and it is possible when you are vigilant about your physical fitness.
So, are you desperate to shed some extra pounds and need practical advice to lose weight? If so, then look no further, as we are here to the rescue. Let us make it easy for you by offering the most useful tips.
Take Diet in Equal Proportions
Taking a balanced diet can help you lose weight in a more sustainable way. In fact, a balanced diet caters to your bodily needs well and helps you lose weight without feeling feeble or malnourished. To ensure you are taking a balanced diet, you must go through the nutrition table and lay emphasis on the calorie details while opting for any food items. This way, you can have sound knowledge of what you are consuming and therefore set a dietary plan accordingly.
A balanced diet contains a variety of nutrient-dense foods, including vegetables, meat, eggs, fruits, nuts, and grains. You can eat beef, seafood, and eggs to maintain protein levels. Likewise, items like olives, avocados, and nuts help you consume healthy fats. Broccoli, spinach, tomatoes, kale, and beans are good options to overcome your fiber deficiency.
Eating food in proportion makes it possible for your body to function properly while shedding weight, thereby helping you stick to your fitness goals. Enjoying your meals in smaller proportions and not skipping on any item will make you feel full for a long time and reduce cravings for unhealthy snacks. Therefore, taking on a balanced diet not only helps with weight loss but also improves overall health.
Working out helps improve mental and physical well-being, along with ensuring better sleep. It also proves beneficial in losing weight. In fact, working out is a great way to achieve a well-toned and flexible posture. Exercise burns calories and creates a calorie deficit, which is crucial to losing weight. Moreover, exercising on a regular basis improves metabolism and controls appetite-regulating hormones, which help you burn calories faster, avoid overeating, and sustain weight loss.
Lifting weights is one of the best methods to lose weight, as it effectively burns calories and prevents metabolism from slowing down. If you are new to exercising and have never done it before, we recommend you slow your pace and do it three times a week before adopting it as your everyday workout ritual.
If money is not an issue for you, you can also seek help from a personal trainer or hit the gym to have an organized workout session and achieve desired results. However, if you think lifting is not meant for you, you can opt for simple exercise, including jogging, brisk walking for at least an hour, cycling, and swimming. If you have any medical condition, be sure to keep your doctor posted about your workout plans and seek their consent before starting any exercise routine.
Cut Down on Carbs and Sugary Liquids
If you dream of having a flat stomach and an athletic body, sacrifice your liking for sweets and sodas and cut down on carbs. Foods high in carbs increase weight and cause several other health issues as well. By cutting down on carbs, the body will start to use stored fat as its new source of energy instead of relying on the energy from glucose, which is received from eating carbs. Therefore, staying away from such unhealthy foods is beneficial for burning fat and losing weight.
Similarly, soda, alcohol, and caffeine contain a high sugar percentage and contribute to gaining weight. These liquids only provide empty calories and have no nutritional benefits. However, if you cannot go without caffeine, you can satisfy your craving by having unsweetened coffee or tea. You can also replace sodas with a fresh glass of lemonade, as it helps shed fat and tastes good as well.
Improve your Sleep Cycle
Getting adequate sleep is crucial for maintaining a balanced weight. The circadian rhythm regulates our metabolism and appetite, and those who pull all-nighters are likely to be more obese, as the hormones in charge of regulating metabolism are disrupted owing to a bad sleep schedule. It is why you often find yourself searching for something to eat in the middle of the night, making it difficult to maintain a healthy weight. Poor sleep schedule is also associated with hindered carbohydrate storage, becoming a reason for excessive weight gain.
Therefore, if you are serious about losing weight, it is important to maintain good sleep hygiene, including a healthy sleep schedule, avoiding using gadgets before bedtime and consuming less caffeine at night. We recommend you have 7-8 hours of sleep to ensure weight loss and overall well-being.
Determination is required while setting on the journey of losing weight. You may get tempted by the sight of delicious, high-calorie food, but do not forget to exercise stimulus and cue control. You can practice stimulus control by changing the environment. For example, you can eliminate junk food in your house or workplace. Likewise, using smaller utensils also helps control food intake and maintain a healthy weight.
You can also practice dining in a specific area—such as the dining room—to avoid mindless snacking. Lastly, you should also limit your access to food-related cues, including cooking shows and food advertisements, to repress your cravings for high-calorie food. It is only after practicing self-control that you can reach your desired fitness goal.
Losing weight may be a daunting task, but it is possible by adopting a simple yet life-changing routine. Incorporating habits like staying hydrated, getting enough sleep, and eating a balanced diet can help you get your desired results. Remember that consistency is the key. Therefore, you can only achieve the desired outcome and enjoy a healthy lifestyle by showing perseverance and remaining patient.