The number of people struggling with their weight has risen dramatically in recent years, with 70% of US adults now considered to be overweight or obese. While there are many factors that could contribute to this trend, some researchers believe it may be due to the increased accessibility of fast food and the decrease in household cooking.
If you’re one of the millions of people who want to lose weight, there are expert tips and support you can seek online. In this article, we’ll discuss five steps to help you begin your journey to a healthier lifestyle.
1. Eat More Real Food.
It might seem obvious, but if you’re serious about losing weight, you should be avoiding processed foods and eating more whole foods. According to the American Institute of Stress, diets rich in processed foods may actually cause weight gain because they promote consumption of both sugar and starch – the two main ingredients in wheat flour. These foods also tend to be highly calorically dense, so when you do eat them, you tend to consume more than you need. Furthermore, when you eat food that’s been overly processed, your body doesn’t recognize it as food and so it isn’t consumed as fuel but rather stored in your body as fat.
The key to successful weight loss is eating a diet that contains more fruits, vegetables, whole grains, and nuts than processed foods. You should also be careful about how much you eat because if you eat too much food, particularly carbohydrates, your body will hold on to the extra calories as fat. This can cause you to gain weight even if you’re dieting.
If possible, try to avoid eating fast food and eating out of fast food restaurants as much as possible. You should be aware that these foods are high in calories and low in nutrients, which may contribute to weight gain. If you absolutely have to eat out, choose healthy options that don’t contain gluten or wheat, otherwise, you may wind up in worse condition than when you began.
2. Increase Your Activity Level.
When you’re inactive, your body automatically begins storing calories as fat, even if you’re eating healthily. In order to lose weight, you need to be active throughout the day. This doesn’t mean that you have to go for a long and strenuous walk, but it does mean you should be doing some form of physical activity every day. Even if it’s just going for a short stroll, doing some exercise can help to promote weight loss.
A 2015 study from the United Kingdom found that people who took the stairs rather than the elevator were 14% less likely to be obese compared to those who took the elevator frequently. If you live in an apartment building, try going for a swim in the pool or taking the stairs to get to the gym. It’s better to be active than to be inactive, so even simple activities can help to promote weight loss.
3. Set a Weight Loss Goal.
It’s important to have a goal in mind when you’re trying to lose weight. The American Institute of Stress recommends that you set a realistic goal and measure your short-term and long-term success regularly. Setting a weight loss goal can help to motivate you to lose weight and keep you motivated during the process. If you haven’t reached your goal weight yet, it can also be a useful tool for measuring your progress and determining whether or not you’re making any headway at all.
A 2014 study from Singapore found that setting a specific, measurable goal for weight loss can help to improve mental as well as physical health. The participants in the study who set a goal of losing 2% of their weight in the first month were more likely to report an improvement in their quality of life compared to those who didn’t set a goal. When you have a specific, measurable goal, it’s much easier to determine whether or not you’re making any progress towards your goal and if you are, how much progress you’ve made. This can help to boost your confidence, and it encourages you to remain motivated during the process of losing weight.
4. Visit A Physician.
A physician can help to diagnose any medical conditions that might be causing you to gain weight. Some of the conditions that a physician might diagnose are PCOS, hypothyroidism, and Cushing’s disease. These are all medical conditions that affect a woman’s ability to lose weight. If you’re sure that there aren’t any medical reasons for your weight gain, then it’s time to consider the role that nutrition and the environment might be playing.
A 2015 study from the United Kingdom showed that people with a history of depression were more likely to be obese than those without a history of depression. Furthermore, those with severe depression were more likely to be obese than those with mild depression. If you’re one of the millions of people who are trying to lose weight and are battling depression, then it might be worth considering seeking professional help. Your physician might be able to prescribe you an antidepressant or suggest a different type of therapy.
5. Consider Therapy.
If you’re serious about losing weight, then it might be worth seeing a therapist to help you figure out the root of the problem. A 2015 study from the UK showed that people with obesity-related stress were more likely to benefit from therapy than those who didn’t experience stress due to their weight. If you’re experiencing stress due to your weight gain, then it might be worth considering seeing a psychotherapist.
If you’re unable to lose weight even though you are trying your best, then it’s important to determine why this is the case. It might be helpful to see a psychotherapist to help you identify the root of the problem and find the solutions that work best for you.