Losing weight won’t solve all health problems, but there are tips to help you lose weight safely if your doctor recommends it.
People aim to lose weight for myriad reasons, and many of them fall into the diet trap that promises real results quickly.There are certainly ways to speed up your weight loss efforts, but also remember that losing weight too quickly can backfire. If you want professional advice to lose weight quickly and safely, visit Specialty Care Clinics.
WHAT ARE THE REASONS TO LOSE WEIGHT?
There are many different reasons people try to lose weight:
Medical conditions: People suffering from several medical conditions need to lose weight, for example, symptoms of sleep apnea or type 2 diabetes may improve or go away when a person loses weight.
Maintaining overall health: Maintaining a healthy weight can help improve overall health and prevent diseases like CAD, stroke, type 2 diabetes, colon and breast cancer, osteoporotic fractures, osteoarthritis, erectile dysfunction, and depression.
Maintain fitness: A weight loss program that includes exercise can make a person feel healthier, and have more energy and stamina.
Participating in sports competitions: In some sports, such as boxing, a person may seek to control their weight to maintain their current weight.
Confidence: Some people who are overweight or obese may feel uncomfortable about their appearance.
Appearance: Some people think that losing weight makes them look more attractive and healthier.
TIPS TO LOSE WEIGHT FASTER
Focus on losing 5-10% in the beginning: Instead of saying “I need to lose 25 pounds” and feeling overwhelmed by a seemingly impossible goal, look at the resulting health benefits of even a small weight loss.
Losing just 5% to 10% of your total body weight (TBW) can significantly improve your health and lower your risk of diseases such as type 2 diabetes, stroke, cardiovascular disease, and certain types of cancer.
Lifestyle changes: While losing weight, dieting is uncomfortable and makes us hungry, so we constantly think about food. Treat weight loss as part of staying healthy and focus on taking care of your body first.
Weight loss is complicated and you don’t have full control over the number on the scale, but you do have control over what you eat, how much you exercise, and other factors that can affect weight loss are stress and sleep. Set goals that are measurable, achievable, relevant, and time-sensitive, and reward yourself when you achieve them.
Drink more water: Studies show that drinking more water, regardless of diet or exercise, is associated with weight loss. Adequate water consumption increases satiety and helps fight sugar cravings. Water is also required for lipolysis, the body’s process of burning fat for energy. Try drinking two cups of water before starting each meal. Studies tell this simple step can help with weight loss.
Increase protein intake: Protein intake can control appetite hormones to help people feel full. This is mainly due to a decrease in ghrelin, the hunger hormone, and an increase in the satiety hormones like cholecystokinin peptide YY, and GLP-1. Research has also shown that having a high-protein breakfast can have long-lasting hormonal effects. Eggs, oatmeal, nut and seed butter, quinoa porridge, sardines, and chia seed pudding are all good options for a high-protein intake.
Eat whole food and avoid processed food: There are various reasons why people get overweight, but the increase in processed meals is undoubtedly the main one. Processed foods, such as french fries, cake, doughnuts, and cereals have a lot of calories yet don’t make you full. Even worse, consuming these foods can lead to an increase in appetite which can lead to a cycle of weight gain. Eating things that are natural such as apples, salmon, lettuce, yams, eggs, etc., will fill you up and keep your energy levels stable, allowing you to sustain that large calorie deficit.
Sleep 7-9 hours every night: Sleep is the most important habit to lose weight fast. If you sleep well it is easier to control hunger and you will have more energy to exercise. Lack of sleep leads to increased hunger, weight gain, and muscle loss.
Physical activity: A major cause of the current obesity crisis is a lack of exercise. The main cause of this is the sedentary nature of most jobs.
Appropriate physical activity controls calorie consumption and weight. To lose weight, you can do different types of physical activity. These include:
- Bodyweight movements
- Weight training
Follow a balanced diet plan: With just a few dietary adjustments, you may reduce your weight. The game of losing weight is entirely around the number of calories you consume and burn. When you consume fewer calories than you burn off, your body is forced to find alternative energy sources.
Therefore, you are well on your way to losing weight if you are eating calorie deficit food with a balanced diet than you previously did. Your body will now utilise its stored fat to provide the energy required for daily tasks. This will eventually help you in losing weight.