Obesity is a major global health issue. According to the Centers for Disease Control and Prevention (CDC), more than one-third of adults in the United States are obese. The burden of obesity is not limited to healthy adults, as more than 70% of children in the U.S. are either overweight or obese.
If you’re looking for an easy way to lose weight, you’ve probably heard of the popular fad diets such as the Military Diet, Caveman Diet, and the Atkins Diet. While these diets have helped thousands of people lose weight, they also come with serious health risks.
The main problem with most fad diets is that they don’t provide any long-term, sustainable solutions to weight loss. After a few weeks or months, diets like the ones mentioned above usually result in yo-yo weight loss – the person will either lose weight temporarily or maintain their weight despite following the diet religiously.
A safe and effective way to lose weight is through a holistic weight loss program that helps your body to undergo natural changes that result in weight loss.
Let’s examine the various aspects of a successful weight loss program and how you can implement them into your own regimen to shed off that extra weight.
The Importance Of Physical Activity
Keeping your body active is one of the key components to successful weight loss. Moderate physical activity such as walking or swimming provides your body with nutrients while also helping to regulate your appetite. In fact, a 2016 study from the United Kingdom found that people who participated in physical activities for at least four hours a week tended to have a smaller waist circumference and were less likely to be obese than those who participated in physical activities for less than four hours a week.
Incorporating physical activity into your daily routine is a great way to lose weight and keep it off. If you want to lose weight effectively and safely, try for at least four hours of physical activity a week.
A Healthy Diet
A healthy diet is imperative for weight loss. You don’t necessarily need to eliminate certain foods from your diet, but you should try to avoid foods that are high in fats and sugars. Instead, opt for foods that are low in carbohydrates and high in fiber. Fruits and vegetables are excellent examples of foods that are low in carbohydrates and high in fiber.
A diet rich in fruits and vegetables provides your body with antioxidants that help protect it from free radicals, which can cause cell damage and premature ageing. Free radicals are generated whenever your food comes in contact with sunlight so it is essential to know how to keep your food safe in the kitchen.
A multi-vitamin supplement is another essential part of any weight loss program. While fruits and vegetables provide your body with the necessary nutrients, they don’t provide the necessary antioxidants that your body may require.
By taking a supplement daily, you will ensure that you get the nutrients that your body requires to function at its best. Some supplements that often find their way into weight loss formulas are ginseng, grapefruit, and pomegranate. Make sure to consult your physician before taking any supplements so that you don’t end up with an adverse reaction.
Changes In Meals Preparation
One way to lose weight effectively is to prepare your own meals as much as possible. When you cook your food at home, you have greater control over what goes into it and what doesn’t. You can also incorporate more fruits and vegetables into your diet when making meals at home instead of buying them pre-made or frozen.
If you’re not comfortable cooking, then buying healthy pre-made foods is another alternative. Instead of ordering a pizza or a pasta dish, opt for a salad or some steamed vegetables. Ordering food while at a restaurant is usually quicker and easier than cooking yourself but a lot less healthy. If you’re going out to eat, consider getting some food that is prepared by a professional chef rather than ordering something from a regular restaurant.
Monitoring Water Consumption
The majority of people are either dehydrated or consume too much water. To make sure that you don’t consume too much water, try to drink at least eight glasses per day. Too much water consumption can result in health problems such as heart disease and cancer. If this sounds like you, then drink plenty of purified water with your meals to avoid these diseases.
Avoid Stressful Living
Stress is another factor that can contribute to weight gain. When you are under a lot of stress, your body can react by secreting more cortisol – a hormone that raises your appetite. Try to reduce the stress in your life as much as possible by taking walks and working out regularly. Also, make sure to get enough sleep every night.
Obesity is a disease that most people struggle with at some point in their lives. While there is no exact cause of obesity, there are certain things that you can do to help maintain a healthy weight. Make sure to incorporate all of these things into your lifestyle changes to achieve lasting results:
Eat lots of fruits and vegetables and ensure that they are fresh. Make sure to include a daily walk or workout routine in your schedule. Be sure to consult your physician so that he can offer additional advice on how to achieve healthier weightloss.