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What is the Best and Healthy Way to Lose Weight?
Controlling weight is nowadays very important. Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.
Weight loss missions are often started with a lot of determination and grit but soon end in a fiasco once the lethargy and indiscipline creep into our lives. Sometimes, the time calls to lose weight urgently, maybe in a month and we get anxious and confused as to what to do and how to get in shape on that short note.
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Weight and health
Being overweight or obese increases our risk of many diseases. Losing weight has become a multi-billion-dollar industry. It’s hard to go a day without seeing or hearing about a ‘miracle’ weight-loss solution.
The sensible answer to losing excess body fat is to make small healthy changes to your eating and exercise habits. These changes should be things that you can maintain as part of your lifestyle – that way, you will lose weight and keep it off.
Understand what causes obesity
Obesity is not caused by ‘a lack of willpower’. Many factors around food and activity influence weight gain.
A good first step is to think about why you might have put on weight. Is it a recent change or part of a long-term pattern?
For example, being busy at work or with family can make it harder to make healthy food choices, and might lead to you having more ready-made or take-away meals.
Focus on Sustainable Habits, Not Quick Fixes
A successful weight loss journey isn’t about temporary solutions—it’s about creating habits that you can continue to practice for the long haul. Quick fixes, like fad diets or extreme exercise routines, might deliver fast results, but they are rarely sustainable.
Think about adopting habits that can fit into your lifestyle comfortably. For instance, instead of cutting out entire food groups or following restrictive diets, you could focus on eating balanced meals and finding enjoyable physical activities. Incorporating regular movement into your day doesn’t have to mean hitting the gym every day—taking a walk, dancing, or trying a new sport can all be fun ways to keep your body active.
Celebrate the Small Wins
It’s easy to get discouraged if you’re only focusing on the final goal. Progress in weight loss isn’t always linear, and some weeks will be more challenging than others. But that doesn’t mean you’re not making progress. Celebrate the small wins along the way. Did you stick to your meal plan for the week? Did you enjoy a healthy dinner with friends? Did you feel stronger after your workout? These small victories are important markers of progress.
Keeping a journal of your successes—both big and small—can help you stay motivated and remind you of how far you’ve come. It also helps you stay connected to the positive changes you’re making for yourself, which can be incredibly rewarding.
Some Changes You Can Do in Your Life:
Set Realistic Expectations
One of the first hurdles people face on their weight loss journey is managing expectations. We live in a world where immediate results are often expected, and there’s a lot of pressure to see drastic changes quickly. However, sustainable weight loss is a gradual process.
Start by setting realistic, small goals. Instead of focusing on a specific number on the scale, focus on habits that you can maintain over time. For example, you might aim to eat more vegetables, drink more water, or take a daily walk. These small changes add up over time and lead to lasting results.
Eat Whole Foods and Vegetables
Chronic stress can lead to emotional eating, where food is used as a coping mechanism. Elevated stress also triggers the release of cortisol, a hormone that encourages fat storage, especially around the belly area.
By managing stress, you reduce the likelihood of turning to food for comfort and lower cortisol levels, which helps prevent stress-related weight gain.
Meditation, yoga, deep breathing exercises, or even taking a walk in nature can reduce your stress level.
Avoid Eating Late at Night
Do you tend to eat late at night? Eating too late can be an invitation to obesity. It is always advisable to give enough time between eating and resting. Eating too late can limit your ability to burn calories and thus result in the storage of fat. It will also make you feel hungry all day the next day, which can further encourage you to eat more and gain more weight.
Stay Hydrated
Drinking enough water throughout the day is crucial for maintaining a healthy body and can aid in weight loss. Sometimes, people mistake thirst for hunger, leading to unnecessary snacking. Drinking a glass of water before meals can help you feel full and prevent overeating.
Aim to drink at least eight cups (64 ounces) of water a day, but if you’re more active or live in a hot climate, you may need more. You can also hydrate with herbal teas or infused water, but it’s best to avoid sugary drinks like soda or sweetened beverages that can add unnecessary calories.
Get Enough Sleep
Sleep tends to be one of the most overlooked areas of a healthy way of living, yet it is a critical part of weight loss. Poor sleep can disrupt hunger-regulating hormones, and therefore cause stronger cravings and eating too much. If you can get 7 to 9 hours of good sleep you will notice so many changes in your life.
Important
Losing weight isn’t rocket science. But that doesn’t mean it’s simple. Humans are complex creatures. What we eat, how much we move and the inner workings of our minds all contribute to how we gain and lose weight.