Unnecessary weight gain is a great concern in the present days. Carrying excess body weight will elevate the risks of serious health problems such as hypertension, heart disease, type 2 diabetes, among others. According to the Centers for Disease Control and Prevention, about 93 million adults living in the U.S were obese between 2015-2016.
You will be advised to do crazy things that cannot be backed by any evidence (https://www.poggies.com/). However, if you are considering losing weight, this is the best place to be. The article will provide you with a number of strategies issued by doctors and scientists and they have proven to be effective.
1. Engage in regular exercises and physical activities.
Regular exercise and physical activities are crucial for your mental and physical health. When you increase the frequency of exercising and in a purposeful and disciplined way you will successfully lose weight.
You can assign yourself at least 1 hour of moderate to intense workout per day such as running or brisk walking. For beginners who might view full workouts as intimidating, you can begin by taking the stairs, walking a dog, and many more. If 1-hour per day seems impossible, you can assign yourself a minimum of 2.5 hours every week.
2. Eat colorful, varied, and nutritionally dense foods.
A healthy meal ought to be the foundation of your diet. The simple way to ensure that your meal is healthy is to make sure that its constituents are 50% vegetables and fruits, 25% proteins, and 25% whole grains. Your meals per day should have 30 grams of fiber.
If you are so much focused on losing weight, eliminate trans fats from your diet, and also take minimally saturated fats since they have been linked with coronary heart disease. Instead, consume unsaturated fats for better health (https://www.poggies.com/iweight-smart-scale/). Some of the foods that are rich in nutrients and healthful include legumes, nuts, seeds, vegetables, and fresh fruits, brown rice, and other whole grains.
3. Remove liquid calories.
It will be very easy to find yourself consuming hundreds of calories each day by drinking juice, sugar-sweetened soda, or alcohol. These drinks are referred to as ” empty calories” since they will give you extra energy content but no nutritional benefits.
Only if you are consuming these to replace a meal, just stick to water, coffee, or unsweetened tea. You can add fresh lemon to your drinking water to get your desired flavor.
4. Eat mindfully.
Most if not all people will agree that mindful eating is helpful when you aim at losing weight. This basically involves being aware as to why, when, how, what and where you eat.
Making a healthy food choice is directly proportional to weight loss and in turn a perfect body. According to experts, if you practice mindful eating, you will tend to eat more slowly thus concentrating on the taste. If you can make your meal last about 20 minutes then you will enable your body to register the signs for satiety.
Focus on being satisfied other than being full and bear in mind that low fat or natural foods are not the only necessity for a healthy choice.
In conclusion. for a successful weight loss, you will not be required to follow a particular plan be it Atkins or the Slimming world. Instead, put your focus on consuming fewer calories and also regular exercise so as to get a negative energy balance.
The reasonable weight loss goal is between a 5-10% reduction in your body weight over a duration of six months. Generally, focus on reducing calorie intake instead of adjusting the ratios of fat, carbohydrates, and proteins in your diet.