Did you know that in 2019 obesity was responsible for 4.7 million deaths in the world? And that in 2020, 39 million children under the age of five were obese? These are some terrifying statistics and huge numbers. Overweightness and obesity are the diseases of these modern times. Eating too much unhealthy food and moving and exercising too little cause this condition.
Adding to the calorie intake and subtracting from the energy burn will only affect your health the wrong way and lead to many complications in the future. Cardiovascular diseases, osteoarthritis, some types of cancers, and diabetes are just some of the possible complications of eating unhealthy and not taking care of yourself.
But the good thing is that you can do something about it. You can change your eating habits, upgrade the exercise time, be consistent and trust the process. That’s the only way you’ll achieve what you want without consequences and gaining back the lost weight.
Do Some Exercise
This is a very important factor in the whole process of losing weight. Regular and controlled exercise will bring results very fast. Aside from losing weight, you’ll feel better, get stronger bones and muscles, and reduce the risk of chronic diseases. There are many ways to incorporate exercise in your life:
- Walking – this is one of the best options, especially for people that are obese, not just overweight. You can start slow and adjust your rhythm to your needs. You don’t need any special equipment or accessories; all you need is the open space and your strong will. Start with 30 minutes a day three to four times a week and gradually increase over time.
- Jogging or running – this is a faster way to lose weight because of the intensity of the movements. About 20 to 30 minutes a day of jogging several times a week will be a good start. Just choose a softer surface to run on because of joint pain.
- Cycling – this exercise is gaining more popularity. Other than the standard outdoor cycling, many gyms have stationary bikes that mimic the same movements and intensity. It’s an interesting exercise for beginners and athletes alike.
- Interval training – also known as high-intensity interval training, refers to short intervals of intense exercise. It usually lasts 10 to 30 minutes and burns 25-30% more calories than regular exercise.
- Swimming – this exercise won’t put a lot of pressure on your joints but will burn between 300 and 400 calories.
When you hear about protein intake you probably think about people with muscles and with perfect bodies. Well, protein isn’t just for muscle growth, you can also lose weight with it. Taking metabolism-boosting protein for fat loss is a great way to optimize your process of losing weight.
Protein helps in losing weight by boosting the metabolism, reducing appetite, and changing some of the weight-regulating hormones. When you eat, hormones like GLP-1, cholecystokinin, and peptide YY, send signals to your brain that you’re full. Protein boosts these hormones and gives you a feeling of satiety. High protein intake boosts metabolism and increases the calories burned up to 100 a day.
When you consume fat burning protein or increase the overall protein intake, you eat fewer calories. This of course leads to weight loss. Protein contributes to controlling the calory input and output. When we increase the daily protein, dose the calories burn out faster. It will also help you avoid regaining weight again and reduce belly fat.
When you’re in the process of losing weight, you reduce muscle as well. Taking protein and strength training is a perfect combination for this. It allows for fat loss and helps you gain and shape muscle tissue. Protein intake depends on how active you are and what are you trying to achieve. On average for males that would be 56g, and for females 46g.
Experts recommend taking protein 30 minutes before exercising or immediately after you’re done. There are many types of protein for fat loss such as whey, casein, egg, pea, hemp, brown rice, mixed plant protein etc. And the most common and widely used of them all is whey powder. Overall, protein powder is easy to use. It can go in any liquid, and it can also be found in the shape of a chocolate bar or something similar. You can always start counting the calorie intake to have a good perception of what and how much you eat.
Eat Healthy Meals
Eating healthy and regular meals is key in the weight loss process. You should have three meals a day (breakfast, lunch and dinner), and one to two snacks in the meantime. Start with breakfast since it’s the most important meal of the day. Don’t skip it, it provides you with the nutrients you need for the day.
The base for a good breakfast is eating whole grains (rolls, bagels, cereals, muffins), lean protein (egg, meat, nuts), low-fat dairy (milk, yogurts, cheese) and fruits and vegetables. The lunch should be balanced and have lean protein, be rich in fibre and carbohydrate, have vegetables and healthy fats.
The ideal dinner that will benefit you most should be a balance between vegetables, healthy protein for fat loss and grains. Consuming this, you’ll be less likely to crave late-night snacks. The size of the portion depends on your activity, you need to know how much food you actually need.
Of course, it’s crucial to avoid canned and processed meat, food and drinks high in sugars and salts, frozen and fast meals, white bread, most cookies, candy, cakes and pastries. They all have healthy alternatives that will work just as well. It’s okay to have a burger or an ice cream once in a while but consuming them on a regular basis is unacceptable.
You can prevent a variety of diseases and lower the health risks by keeping a healthy and diverse diet. And don’t forget to drink a lot of water. Regular or sparkly, it’s up to you. If you don’t like it plain, you could infuse it with some tea or lemon and ginger.
Cut Down Alcohol
Nowadays, alcohol is widely spread and has a big number of consumers around the world. You may think it’s harmless in the dieting process, but that’s not the case. First, alcohol has a lot of empty calories, meaning, it doesn’t have any healthy nutrients that the body needs.
Second, it lowers your inhibitions, and you may reach for food or drinks more than you usually do after you’ve had some alcoholic drink. Third, if you overdrink, you’ll be tired and less physically active, plus the body will focus on burning down alcohol instead of fat. Finally, alcohol can lower the testosterone level in the body, the hormone that participates in weight loss and muscle gain.
If you want to be healthier, like the way you look, and be more confident, start by changing your habits today, and you’ll see the benefits very soon. Robert Urich once said: “A healthy outside comes from the inside”, and that might be the best way to sum up your whole weight loss journey.