Weight loss Obesity and diets

Outsizing others or being overweight can lead to a range of health problems. Although there are many vouge and trendy diets available which can result in a drastic weight loss, a balanced lifestyle and nutritious diet are the key to healthful living and better weight control.

In 2016, more than 1.9 billion adults aged 18 years and older were overweight. Of these over 650 million adults were obese. In 2016, 39% of adults aged 18 years and over (39% of men and 40% of women) were overweight. Overall, about 13% of the world's adult population (11% of men and 15% of women) were obese in 2016.

Carrying excessive weight than the normal BMI range can increase the risk of getting deadly diseases which can include heart problems, diabetes, digestive problems, heartburn, hypertension, moreover it increases the risk of getting heart strokes. It makes a person lazy furthermore it makes their daily life tasks difficult which results in them depending on another person.

To both lose weight in healthy way and sustain that weight loss for a long period of time, it is necessary to be consistent, make progress little by little and start making beneficial lifestyle changes.

5 tips to shed to shed those extra pounds

People can lose weight and maintain this loss by taking a number of achievable steps. These include the following:

1. Eat a variety of, colorful, nutritionally dense foods.

Make sure that you are not starving yourself to death. For a healthy weight loss, a balanced diet should be maintained as nutritious meals are a foundation of the human diet. The best way to create a meal plan is to make sure that each of your meal contains 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25–30 grams(g) daily.

Try reducing the intake of saturated fats from your diets as they increase the risk of coronary heart disease.

The following foods can help in a healthy weight loss.

·        Fresh fruits and vegetables

·        Lean meat

·        Fish

·        Legumes

·        Nuts

·        Eggs

·        Whole grains rich food such as oat meal

Foods to avoid during weight loss includes.

·        Sugary foods

·        Oily food items

·        Processed foods

·        Baked food items

·        White bread or rice

Make sure to drink at least 2 liters of water a day to keep your body hydrated.

2    Engage yourself in regular physical activity and exercise.

Regular exercises can keep a person healthy both physically and mentally. A person should try doing moderate-intensity exercise for one-hour daily, such as brisk walking or low intensity cardio exercises. If one-hour per day is not possible then the person should aim for 150 minutes a week.

People may benefit from keeping track of their physical activity. It will motivate them for losing weight.  Many free mobile apps are available that track a person’s calorie balance after they log their food intake and exercise, these apps will help a person count the number of hours they have been working out, moreover they will count the number of steps too.

Different levels of physical activities can include.

·        Taking stairs rather than using an elevator

·        Walking a dog

·        Raking leaves

·        Dancing

·        Yoga

·        Gardening

·        Playing outdoor games

·        Taking part in sports

People with medical history should make sure to consult a doctor before starting any kind of physical activities.

 

3. Eliminate liquid calories.

it's far viable to eat masses of energy a day through drinking sugar-sweetened soda, tea, juice, or alcohol. those are known as “empty energy” due to the fact they provide greater power content material without imparting any dietary benefits.

until a person is eating a smoothie to replace a meal, their intention should be to stick to water or unsweetened tea and coffee. adding a little bit of sparkling lemon or orange to water can offer flavor.

Avoid mistaking hydration for hunger a person can regularly fill the feelings of hunger between the planned meals with a drink of water.

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3. Eat sensibly.

Numerous people benefit from eating mindfully/sensibly which includes being fully aware of why, how, when, where, and what they eat.

Making more healthy eating habits is a direct outcome of becoming more in tune with the body.

People who practice sensible eating also try to eat more slowly and tries to concentrate on the taste of their food.

It is necessary to concentrate on being satisfied after a meal rather than full and to bear in mind that many “all natural” or low-fat foods are not inescapably a healthy choice.

People can also think of the following questions for their meal choices.

·        Is it worth the calorie cost?

·        Will it provide satisfaction?

·        Will it provide fullness?

·        Are the ingredients healthy?

·        How much saturated fats does it contain?

5. Be optimistic.

Weight loss is a slow process, and a person may feel disheartened if the weight on the scale do not drop of at quite the rate that they had predicted.

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Some days will be harder than others when trying for a healthy weight loss. A successful weight loss will require a person to stay consistent and not to give up.

Some people might need to reset their goals, potentially by adjusting the total number of calories they are willing to eat or changing their exercise patterns. For a healthy weight loss, a person should make sure that they are having proper 8 hours of sleep.

Maintaining weight loss involves a commitment to a healthy lifestyle, with no days off Although people should feel free to enjoy a special meal out, on birthday celebration, or on a joyful festival feast without feeling guilty, they should try not to stray too far from the path of healthy eating and frequent physical activities.

Achieving weight loss is possible when a person adopts the lifestyle changes in the long term.

Individuals who keep an eye on how and what they eat and engage in daily physical activities or regular exercises will be successful loosing excessive weight.



 

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