30-Second Summary
- Being overweight can lead to numerous health issues like cardiovascular complications, high blood pressure, and diabetes.
- Even though there are different ‘ get ripped today’ and ‘ lose 20 pounds today’ schemes on the market, making lifestyle changes is the only way to go.
- Habit changes like swapping refined carbs for whole foods or carbonated drinks for water and coffee can be the key to leading a healthy life and better weight control.
- Embracing the health benefits of exercisecan also help you reduce body weight and get that Kardashian or The Rock bod you have always dreamt of.
Introduction
According to research conducted by the Center for Disease Control and Prevention, almost 90 million adults in the US had obesity in 2017-2018. From 1999-to 2000 through 2017-to 2018, obesity prevalence in the United States increased from 30% to 42%.
What’s more? The estimated annual medical cost for individuals with obesity was $147 billion in 2008, which is $1429 higher than the medical costs for people with healthy body weight. Carrying excess body weight can increase the risk of severe health concerns, including hypertension, stroke, type 2 diabetes, and certain types of cancers.
Crash dieting and juicing is not a sustainable solution despite what the adverts and supermodels say. To lose weight safely, you need to subscribe to healthy eating and regular exercise.
Below are five expert-approved ways to successfully reduce body weight and live healthily ever after.
How To Reduce Body Weight
Sustainable weight loss does not happen overnight, and if your nemesis did, please inform her that it is self-destructive. However, if you are anxious about losing body weight for legit reasons, these painless tips will help you achieve your weight goals and maintain them:
1. Stock Up On Healthy Foods & Stay Hydrated
Healthy meals and snacks should be the foundation of every human’s diet. One of the simplest ways to create a meal plan is by ensuring every meal has 50% fruit and veggies, 25% whole grains, and 25% proteins. Fibershould be around 20 to 30 grams. In short, you are advised to consume the following foods:
- Fruits & Vegetables preferably those that are vividly colored.
- Whole grains like oats, quinoa, and brown rice since they are rich in proteins, magnesium, and vitamins.
- Lean fish like sardines, rainbow trout, and salmon since they are low in mercury and packed with omega-3 fatty acids.
- Monounsaturated fatty acids (MUFA) like olive oil or Polyunsaturated fatty acids (PUFA) like omega-3s, which are unsaturated fats.
- Boneless, skinless chicken is the best bang for your bucks when it comes to protein content.
- Legumes such as beans, chickpeas, green grams, and lentils are protein-packed.
- Nuts such as almonds, cashews, pistachios, and walnuts, though you should do it in moderation since they are relatively high in fat content.
- Chug six glasses of water a day, and you might enhance your calorie-burning endeavor by 24 to 30%.
- Yes, apart from healthy eating, every morning Starbucks cup can help you lose some pounds. Coffee contains antioxidants and may bolster energy levels and speed up metabolism by 3-11%.
- Matcha green tea contains antioxidants that help protect you from free radical damage and support weight loss.
Avoid these:
- Trans fats like vegetable oil and saturated fats. They have been linked to coronary heart disease.
- Processed foods that contain added butter, oils, and sugar.
- Refined carbs, such as breakfast cereals, pastries, pasta, snacks, sweets, white bread, and white rice.
- Deep-fried
- Carbonated drinks and alcohol.
2. Get Enough Zzzs
Lack of sleep stimulates your hunger hormone – ghrelin – and decreases the satisfaction hormone leptin. Thus, contributing to weight gain. When people are sleep-deprived, they crave salty and sweet foods.
Why? That is because anytime you feel extremely hungry, you crave extra energy, aka higher calories. And the way humans think and process emotions are affected by lack of sleep, so it is easy to connect that with an impaired ability to make solid decisions in various aspects of life, including food choices.
If you flip the coin, you can safely assume that when you are well-rested, you will make more sound choices. When it comes to food, that would mean eating when you are hungry and eating until you are satisfied. Your hormones will also be better balanced when your body gets the time required to rest, repair, and refresh.
3. Supplements & Probiotics For The Win
Probiotics are live bacteria that provide you with numerous health benefits. They can help boost digestive health, and cardiovascular health and might even help with weight loss.
Studies show that overweight individuals have different gut bacteria than those with normal weight, which influences how they weigh. Probiotics help regulate healthy gut bacteria and might inhibit the absorption of fat that reduces appetite and fights inflammation. Top weight-loss supplements might also help you achieve your weight loss goals.
For example, Optimal Max Keto is a ketosis-inducing product that can help trigger ketosis, suppress appetite, and increase energy levels.
4. Don’t Be A Couch Potato.
Apart from top weight-loss supplements, doing cardio – jogging, cycling, power walking or hiking is perfect to burn calories and enhance your mental and physical health.
Research shows that cardio helps reduce dangerous belly fat that builds around your organs, causing metallic infections. It also helps prevent the risk of cardiovascular diseases.
5. Stay Positive
Weight loss is a gradual process. So, when you feel disappointed for not dropping off some pounds at the rate you anticipated, please do not despair. Be gentle with yourself, and remember to enjoy the process. Some days are sure to be harder than others, but any successful weight loss program requires perseverance and consistency.
Some people might have to reset their goals by adjusting the number of calories they eat, others will have to change their exercise patterns, and others will need to invest in weight loss supplements like Optimal Max Keto.
The most essential step is keeping a positive outlook and being tenacious in working toward overcoming the challenges to successful weight loss.
The Perks Of Having Balanced Weight
Slipping on a skimpy swimsuit is exciting and gives you a major confidence boost. However, healthy eating and maintaining a balanced weight is much more than inciting envy at the office. Take that annoying nemesis.
Here is the proof:
● Motivation To Exercise
According to a study published in the International Journal of Obesity, overweight individuals’ brains respond negatively to working out. But those with a balanced weight are positively stimulated to people in the middle of a sweat session. So, keep working, reap the health benefits of exercise, and you might, at one point, enjoy working a sweat.
● Better Sleep
Losing weight, especially the pesky abdominal fat, can help boost your sleep quality. It becomes harder for the lungs to expand because of fat. And since breathing complications can lead to sleep apnea, it takes a toll on your sleep.
● More Birthday Candles
Balanced weight reduces the risks of heart disease and other complications, thus allowing you to lead a healthier and longer life. How much longer, you ask? Well, according to studies, for every 33 pounds of excess weight, the mortality rate increases y 30%. The lifespan of obese individuals, anyone with a BMI of 40 to 45 is 10 years shorter than anyone with normal weight.
The Bottom Line
Successful weight loss does not require you to follow any crash diet or kill yourself with super green juices (though they are nutritious). Reducing body weight is primarily dependent on reducing calorie intake, consuming more protein-rich foods, and staying hydrated.
It also involves investing in the top weight-loss supplements, exercising regularly, and looking for ways to manage stress. If nothing works, you can always check with a professional nutritionist or doctor to see what might be the underlying issue.
References:
https://www.cdc.gov/obesity/data/adult.html#:~:text=Obesity%20affects%20some%20groups%20more%20than%20others&text=The%20obesity%20prevalence%20was%2040.0,adults%20aged%2060%20and%20older.
https://www.heart.org/-/media/data-import/downloadables/pe-abh-how-do-i-follow-a-healthy-diet-ucm_300467.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198773/
https://www.medicalnewstoday.com/articles/184130.php
https://www.ncbi.nlm.nih.gov/pubmed/26388949
https://www.ncbi.nlm.nih.gov/pubmed/22529959
http://www.oecdobserver.org/news/fullstory.php/aid/3339/Fighting_down_obesity_.html