Everyone likes to lose weight. Whatever your reasons for wanting to shed those extra pounds, there’s a treatment for you.
New research shows that obese people with gastric bypass surgery had significant changes in their gut microbiome. After their surgery, they were able to lose weight and keep it off. This suggests that obesity might not be as unavoidable as we think. Those with digestive problems or gastric bypass surgery are more likely to benefit from changes in their diet and lifestyle to lose weight.
Let’s take a look at how to lose weight successfully and safely.
Find Out Why You Are Obese
Obesity is a serious issue in the U.S. A whopping 75.6 million people — almost one in three Americans — are obese. It’s also considered to be a leading cause of death worldwide. Researchers aren’t sure exactly why some people are more prone to obesity than others, but there are a few possible reasons.
Firstly, some people might have a genetic predisposition towards weight gain. Secondly, those who are already on the heavier side are more likely to be obese. Thirdly, some people eat too much, while others tend to eat too little. Find out what’s causing your weight gain and you might be able to stop it.
When you’re experiencing a lot of stress, it’s almost inevitable that you’ll gain weight. Some people call it the “belly-stress” syndrome. In the case of stomach irritation, constipation, or diarrhea, the body could accumulate more fat. If you want to lose weight, reduce the stress in your life as much as possible.
Consume More Fibre
Fibre is a form of carbohydrate that your body doesn’t break down immediately. Instead, it’s slowly absorbed and digested by your gut bacteria. When you consume more fibre, you increase your risk of colon cancer. However, there’s also some evidence that suggests high-fiber diets can help you lose weight. One study found that people who followed a high-fiber diet for just 12 weeks were able to lose more weight than those on a low-fiber diet. While it’s not yet known exactly how high-fiber diets help you lose weight, there’s a good chance that the increased fiber intake changes the bacterial composition of your gut. Increased levels of certain species of bacteria have been linked to higher BMIs (body mass indices), while others have been shown to contribute to obesity. Following a high-fiber diet could result in a healthier gut and, thus, a better chance of losing weight.
Avoid Caffeinated Drinks
Caffeinated drinks are common sources of sugar. If you’re already consuming sugar, then you might as well drink caffeine, right? Unfortunately, your body doesn’t process caffeine in the same way as sugar. Once it gets into your blood, you’ll continue to gain weight. There are some studies that suggest regular caffeine intake could also increase your risk of type 2 diabetes. If you want to lose weight, skip coffee and diet drinks altogether.
Elevate Your Protein Intake
Protein is another nutrient that your body needs in order to grow and maintain healthy weight. Most people are not getting the protein they need in sufficient quantities, which can lead to them gaining extra weight. If you’re not sure how much protein you need each day, here’s a rough guide:
- 0–6 years: 4 g
- 6–12 years: 5 g
- 12 years and up: 6 g
As you can see, your protein intake should be determined by your age and sex. Making more of this nutrient available to your body will help you lose weight and stay healthy. You can get protein from meat, dairy products, and eggs. You may also want to try making some homemade vegan meals to introduce more healthy alternatives into your diet.
Consume More Water
Drinking more water can help you stay properly hydrated and, subsequently, lose weight. Your body needs to stay hydrated for good digestion and a healthy immune system. In most cases, you’ll lose water through urination; however, it’s also absorbed by your gut. If you want to stay light, drink at least 16 ounces for every hour that you spend outside. This will help you avoid dehydration, which can cause you to gain weight due to a lack of energy. A good rule of thumb would be to drink at least eight 16-ounce glasses of water per day to start with and then work your way to 12 ounces per hour to save time in the morning and prevent dehydration during physical activity. You may also want to try adding some weight loss-friendly vegetables to your diet in order to reduce the amount of water you need to drink.
Avoid Foods With Added Salt
When you eat foods with added salt, you increase your risk of high blood pressure and water retention. Excessive water retention can lead to weight gain; it’s important to remember that sodium plays a role in keeping your body hydrated. You may want to try avoiding foods with added salt altogether if you’re serious about losing weight. Look out for foods with “added sugar” or “added chemicals” on the packaging as these usually means the product contains preservatives and/or artificial flavorings.
Start A Lifestyle Change
If you want to lose weight successfully, you need to change a lot about your routine. The first step is to determine what you need to cut out of your diet and whether or not you need to supplement it with extra exercises. If you’re really determined to lose a significant amount of weight, you might want to consult with a nutritionist or a personal trainer who can help you create a plan that will meet your needs and goals. Once you have a diet plan in place, stick to it and make sure you follow it. Keep your eye on the prize and you’ll be on your way to a healthier and thinner you in no time!