Obesity — 10 Tips For Successful Weight Loss
Hi all! The 15th of October to the 19th of October is recognized as world obesity awareness week. Obesity is one of the major concerns in this growing population. It has become one of the leading causes of many fatal and chronic diseases which ultimately is increasing the risk of mortality. Lack of knowledge on proper nutrition, and easy availability of convenience foods have become major reasons for people to shift towards mildly or severely obese. There is so much evidence that says obesity might be the leading cause of chronic metabolic health issues.
The risk factors contributing to obesity are —
- Energy intake in excess, calorie-dense, or poor-nutrient food choices.
- No physical activity, little or excess sleep
- Genetics, certain diseases like Cushing’s disease
- Psychological conditions like depression, stress, and specific drugs like steroids.
It is known that the amount of calories people eat and drink has a direct impact on their weight. Consume the same number of calories that the body burns, and the weight stays stable. Consume more calories than the body burns, body weight goes up, consume fewer calories than the body burns, and weight goes down. But do you it is not just the amount of calories, but also the calorie source, fats, proteins, and carbohydrates? It is also the time at which you consume that determines the weight of the calories. The good news is many of the foods that help prevent diseases also seem to help with weight control.
Rates of overweight and obesity continue to grow in adults and children. From 1975 to 2016, the prevalence of overweight or obese children and adolescents aged 5 to 19 years increased more than four-fold from 4% to 18% globally. 1.9 billion adults worldwide were overweight in 2016 with 650 million obese individuals according to WHO (World Health Organization).
How to lose weight is one of the most pressing health questions for many people. While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. Some strategies do have an impact on weight management.
10 tips for successful weight loss are as follows —
- Eat more nutritionally-dense foods: Food like fresh fruits, vegetables, fish, legumes, nuts, seeds, and whole grains are often rich in nutrients and are healthy. These add color and various health benefits to your meal every day.
- Track your food by maintaining a food diary: Self-monitoring is a critical factor in losing weight successfully. When you notice those slightest changes in your diet and weight, you are more likely to get motivated and stick to this new healthy regimen.
3. Sweat it out for some time: Physical activity is important for both physical and mental health. Start with some simple steps like taking the stairs, raking leaves, walking a dog, gardening, dancing, playing outdoor games, and parking farther away from the building entrance so you get to walk until your vehicle. Tiny steps can lead to major differences.
4. Say no to liquid calories: Avoid mistaking dehydration for hunger. Aim to stick to water or unsweetened tea or infused herbal water than sweetened beverages as they might end up providing extra calories which we do not require.
5. Measure your servings and control portions: Do you know eating too much of low-calorie vegetables can also lead to weight gain? Moderation and portion control is the key. Measure and follow portion control to ensure you are not overeating.
6. Enjoy food calmly and eat mindfully: People who follow mindful eating also try to eat more slowly and savor their food concentrating on the taste. This is one of the most effective ways to eat less or control portions. Mindful eating must involve being fully aware of why, how, when, where, and what they eat.
7. Plan your meals: Stocking a kitchen with diet-friendly foods and creating a structured meal plan will result in more significant weight loss.
8. Seek social support: Having someone loved like friends or family on the side can be a huge emotional support for everybody going through a weight loss journey. Seek for it always when in need.
9. Indulge in favorite activities: Indulge in some of your favorite sports activities or non-sport activities. Try and be more active beyond work and schedules to reduce stress and feel more full and happier with life.
10. Stay positive: We all know weight loss is a gradual process, and may be different for different individuals. often people get discouraged if they don’t see the results in a way they have anticipated. Remember, Rome was not built overnight, likewise, it takes time for you to reach.
Successful weight loss does not require any crash diets or extreme physical activity regimen. All that it takes is to include some changes that are easier and must be consistently followed. It takes you to changes that are not just sustainable but also healthy. Have a happy and safe weight loss journey! 😊
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4859313/
https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/
https://www.healthline.com/nutrition/10-causes-of-weight-gain
https://www.medicalnewstoday.com/articles/322345
https://www.medicalnewstoday.com/articles/303409#10-tips
