The state of obesity is alarming today. According to the recent data from CDC (Center for Disease Control and Prevention), in the United States alone, more than one-third (36.5%) people have obesity. The report also goes on to suggest that obesity is behind deaths due to heart disease, stroke, type2 diabetes, and cancer. Therefore, weight loss has become very important nowadays.
If you have tried a lot of things to bring your weight under control and yet no success appears on the horizon, then start panicking will not help you either.
Honestly, this is one of the world’s most common health and lifestyle issue that people are facing. They start off their weight loss regime with passion and energy, but in the end, they do lose a lot of things but weight.
However, losing weight and maintaining it that way is not an impossible feat to achieve. There could be hundreds of ways by which you can shed your excess fat. You only need to create your fitness plan, customize it, and more importantly stick to it.
Here are some important tips to lose weight and to lead a healthy lifestyle:
Lower the intake of sugars and starch
First things first, to begin with, you need to stop the excess intake of sugars and starch in your diet. Eating too much of sugary and starchy foods results in huge variations in your insulin levels, which in turn are associated with varying energy levels, hunger, and cravings. As a result, you start eating more. Moreover, the food excess of starch and sugar is easily converted into fat, which is why after some time you notice that your clothes are getting tighter. So, cut the carbs, lower your insulin, and you will start eating fewer calories automatically that too without hunger.
Exercise regularly and smartly
To lose weight, you need to burn out more calories than you eat. It is as simple as that. Fitness experts suggest that physical activity gets you much closer towards burning calories and building muscles. Exercise is important for a lot of other reasons as well. It helps fight diseases, decreases stress and makes you feel a lot better. However, doing exercise doesn’t mean that you involve in a mindless workout that prompts you to eat more carbs than you otherwise had restricted yourself off. Exercise strengthens muscles, which in turn boosts metabolism, and which means you start burning more calories.
Get enough vitamins and minerals
Your weight loss regime will be incomplete without enough amounts of essential vitamins and minerals. If you don’t get them in sufficient amounts, your body will react to it by increasing hunger levels. So, it naturally increases the chances of consuming the excess of whatever nutrient you are lacking. A certain excess to these important components means decreased hunger levels and decreased cravings, meaning promoting weight loss. For example, Vitamin D and Omega 3 fatty acids are important nutrients for good health and weight loss. One of the important sources of Omega3 fatty acids is fish oil. There are numerous fish oil benefits such as in reducing cholesterol, boosting the immune system, skin benefits due to its anti-inflammatory property as well as in treating arthritis. Weight loss can also be aided efficiently by black seed oil as it speeds up your metabolism and lowers your appetite at the same time.
Increase protein intake in your diet
Protein is an important component when it comes to reducing weight. Taking more protein especially in breakfast slows down digestion making you more satisfied and making you eat less. Pairing protein with carbohydrates helps slow down the absorption of sugar into your bloodstream, thereby curbing the future cravings. As compared to carbs and fats, processing protein burns a lot more calories. Moreover, a protein-rich diet reduces appetite and changes several weight-regulating hormones. It lowers down the hunger hormone called ghrelin and boosts the appetite-reducing hormone called GLP-1. Meat, fish, and eggs are the main sources of protein. If you want to lose several pounds in a short duration of time, like only a week, then find out diet plan here.
Drink at least 8 glasses of water daily
It is now a stated fact that water consumption increases that rate at which we burn calories. Drinking at least 8 glasses of water per day increases break down of carbohydrates and as a result, the rate of metabolism is increased. When it comes to weight loss, your liver plays a key role because it is where fat metabolism takes place. It removes built-up toxins, and metabolic waste and water is the ingredient that does this cleaning work.
Get proper sleep and avoid stress
Getting a good night’s sleep is crucial to weight loss because sleep deprivation aggravates sugar cravings. It is recommended that you should go to bed early enough so that your body wakes up autonomously before the alarm bell rings. Also, you need to get rid of high-stress levels because it, in turn, increases the levels of stress hormones such as cortisol. As a result, you will get hungrier and subsequently weight gain. So, to curb stress, make small but substantial lifestyle changes that you can easily become habitual of.
It is essential to be consistent with whatever weight loss regime you have chosen for you. You have to be patient enough to notice the results. As I mentioned earlier, in the beginning, people are full of energy and enthusiasm, but gradually they start losing patience, and hence lose their focus. A significant weight loss requires a long-term persistence and change. Just try to avoid quick fixes rather focus on the slow but inevitable progress that you will gain after every 15 days or month.
Maintaining a fit and healthy body is important not just physically but emotionally as well. It helps in preventing life-threatening diseases and other mental complications. A successful weight loss uplifts mood enhances self-esteem and improves motivation level. The tips mentioned above for reducing weight will be helpful for you.