So, you’ve decided to lose weight? That is awesome. Obesity is a huge concern in the world today. The World Health Organization reported that there are over one billion obese people worldwide. But what makes obesity so dangerous?
Being overweight or obese can increase your likelihood of developing serious health conditions such as heart disease, type 2 diabetes, stroke, and much more.
However, losing weight can be overwhelming. But it isn’t unachievable. In this article, we’ll share with you some healthy ways to lose weight and take your first step towards a healthier lifestyle.
1. Watch What You Eat
Perhaps the most important thing to consider when you are looking to lose weight is being watchful of what you eat. The nutrition we get from food is essential, as it is the fuel source for our body. It boosts our metabolism and impacts our overall health.
It is here that we would like to introduce calories. Calories are the units of energy in a particular food you consume. In order to lose weight, you have to go into a calorie deficit. This means you have to burn more calories than you consume.
If you don’t want to incorporate intense workouts in your weight-loss regime, it’s best to consume whole foods. This includes things like fruits, vegetables, nuts, whole grains, etc. These foods are naturally low in calories while being nutrient-rich, making it easier to reduce your calorie intake.
It is also important to manage your portion size for calorie control. Here are some simple things you can do to help you manage your portions:
- Use smaller plates
- Measure out snacks before consuming
- Use your hand as a portion guide
Moreover, if you want to keep a check on your calorie consumption, you can visit caloriedetails.com, which has authentic information on over 300,000 different foods!
2. Exercise Regularly
Now, when we say exercise, we don’t mean spending hours at the gym doing intensive workouts. Instead, we’re talking about small, consistent movements throughout the day.
A good place to start would be taking a small stroll during lunch break, in the park, or around your neighborhood. Whenever you have the choice between taking the elevator or the stairs, take the stairs.
If your job involves sitting in front of a desk for long hours, take small breaks to stretch. This helps combat stiffness and improve circulation. A helpful tip is to set reminders throughout the day so you don’t forget.
Whenever you have to park your car, park it a little far from your destination. This way you can have a nice little walk. Have fun with your everyday household chores. Dance to your favorite song when cleaning your house, or turn your gardening routine into a workout. Small things like this go a long way when you’re looking to lose weight.
3. Get Enough Sleep
This might come as a shock to you, but getting enough sleep is very important for weight loss. A 2022 clinical trial study found that people getting less than 7 hours of sleep every night are associated with weight gain and obesity.
Another study found that people experiencing sleep restriction were likely to lose less fat than people getting quality sleep. This happens because sleep deprivation disrupts the hormones responsible for metabolism regulation, leading to increased appetite.
Hence, you should get at least 7 to 9 hours of sleep per night. Maintain a consistent sleep schedule (even on the weekends). Before going to bed, engage in a calming activity like reading a book or having a warm glass of milk.
4. Hydrate Smartly
Drinking water can help you lose weight. While you won’t feel light right after you drink water, research shows that people who hydrate have a faster metabolism. The research revealed that people who drank 500ml of water burned 2-3% more calories in the next hour and a half.
But how exactly does drinking water lead to weight loss? For starters, water naturally suppresses your appetite. You may have noticed that when you drink water during meals, you don’t feel as hungry as before.
Drinking water also stimulates your metabolism. Another contributing factor is the fact that water has 0 calories. So that means that hydrating with water instead of other substances like juices and sodas reduces your overall liquid calorie intake.
Another function of water is that it helps remove waste from your body. Water is also necessary to burn fat. So grab your water bottle and keep hydrating.
5. Manage Stress
Stress is known to lead to weight gain. When you are stressed, your body releases the hormone cortisol. Cortisol is a fight-or-flight hormone. One of its actions is to slow metabolism, leading to weight gain.
A lot of people turn to comfort foods and other unhealthy eating habits when stressed. This is another contributing factor that can lead to excessive weight gain.
As a result, when you are looking to lose weight, it’s wise to manage your stress. There are a few things you can do to help with this. The simplest of these is doing light physical exercise. Exercise is proven to alleviate stress. You can also try meditation and mindfulness.
Try spending time outside in nature, such as in parks and by streams. These are known to have a calming effect on you.
6. Seek Support
Let’s face it: losing weight isn’t always a walk in the park (pun intended). There’s a mental aspect to effectively losing weight.
There will be days when you feel like giving up. This is why it is so important to have a strong support system around you. Your support system will help you stay on track on days when you feel down.
Find friends or people around you who are on the same mission as you. You could join a weight loss group, find an online community, or maybe get a workout buddy. These people understand what you are going through and can support you through it.
Have a friend or family member check up on you from time to time. Having a sense of accountability can act as a huge motivation factor. And don’t forget to celebrate your victories. Remember that weight loss is a long journey, and sharing your progress with your support system will encourage you to keep going.
Conclusion
Remember, losing weight isn’t about quick fixes or restrictive diets. Focus on those simple changes we discussed in this article – eating smart, finding ways to move your body, getting enough rest, ditching stress, and drinking plenty of water. Surround yourself with positive people who will cheer you on! Progress might not happen overnight, but small steps lead to big results. You have the power to create a healthier, happier you, starting today. You’ve got this!
