Numerous people see losing weight as a cosmetic issue. Beyond being a cosmetic issue, losing weight is more of a health issue.
Losing weight is going to be a positive boost for your overall health and well being. Being overweight increases one’s chances of mortality due to coronavirus, even while one does not have any other health issues.
When one is overweight, one is also at a higher risk of contracting a range of conditions, such as cardiovascular disorders, diabetes, stroke, and hypertension. Similarly, the management of these conditions is also more difficult when one is overweight.die
Weight loss not just works well for one’s health, but enhances the feel-good factor as well. Keeping a tab on one’s weight should be one of the things on the back of one’s mind. One should take sustainable steps towards weight loss.
What makes one overweight?
A single food is not the culprit in terms of making people overweight, and willpower may not be a sufficient instrument for conquering excessive weight.
People have different dietary requirements. They may be defined by the kind of lifestyle that one leads. Over a few decades gone by, our lifestyles have changed. Readymade meals are more common than they have ever been before, and we eat out more frequently. Making healthy choices hence becomes more difficult.
We tend to consume large portion sizes. This accounts for the intake of additional salt, sugar, and fat, unlike what one consumes in the case of home-cooked meals.
Obesity makes one two and a half times more vulnerable to hypertension and five times more vulnerable to diabetes. It, therefore, becomes important to be mindful of one’s eating habits. One should eat healthy, even through stressful or busy times, and find ways to fit in some exercise into the routine.
It is a fine idea to consider the factors that led you to gain more weight. Do you see it as a long term pattern or a contemporary change?
Can you figure out what led to the development? Did you start eating out more frequently, or did the activity levels reduce? Did you develop a fascination for different kinds of foods when you gained weight?
If you feel that you are unable to pinpoint the answer, maintain a journal temporarily and jot down everything that you eat. You may alternately use a diet tracker app over your smartphone.
Setting a target for weight loss
When one sets a target for weight loss, it should preferably not be too ambitious. The Body Mass Index (BMI) can help you set a target for weight loss. BMI is nothing but a measurement calculated using one’s height and weight.
18.5 to 24.9, is considered to be a healthy BMI range. If one’s BMI is more, he is considered to be overweight. One can figure out one’s BMI using a BMI calculator, wherein one feeds in one’s height and weight, and the BMI value is displayed.
If discovering that one is overweight comes by as a surprise, one is still not required to take drastic measures to counter it, such as fad diets or exercise routines. Instead, one should chart down a plan for weight loss and sincerely adhere to it. Implementation of the weight loss plan one step at a time should deliver the best results for your motive.
Let us consider a scenario wherein one feels that he wants to lose a lot of weight. In such circumstances, one can start with aiming towards losing just 10% of one’s weight. This alone stands a chance to deliver rich health benefits, even if one is overweight after losing 10% of one’s body weight.
Reaching one’s ideal weight takes a long time in numerous cases. This shouldn’t dishearten one. Instead, one should aim for smaller targets and try to achieve them.
Some basic changes in one’s lifestyle
Diets, foods, and tools that help one lose weight are incessantly advertised in the market. Losing weight is associated with the simple equation of consuming fewer calories than one is going to burn.
It is difficult to reach a consensus for a diet that works for everyone. This is variable from person to person. One should figure out the kind of a diet that he can stick to over the long term, and go for it.
Numerous people have the opinion that over the long term, it is one’s approach that is more important than a particular diet. This allows one to lose and maintain his weight while consuming different kinds of foods. In some cases, people believe that reducing the consumption of fats and carbohydrates delivers the desired results. In others, they count their calories and keep a tab over their calorie intake.
It is important to make sure that one makes room for a certain degree of flexibility in one’s dietary routine and does not rule out whole food groups. This ensures that the body stays supple with nutrients.
A diet that one chooses for oneself should be realistic. This can be defined based on one’s food preferences. Making changes from one’s defined dietary patterns every once in a while should be okay. But making this into a habit stands to reflect over your targets for weight loss.
There are some cases wherein joining support groups works well for one’s endeavor toward weight loss.
If you speak to your GP, they can offer some sound advice or refer you to local health groups.
Numerous nutritionists believe that diet changes, and getting some regular exercise works better than making diet changes alone. So one should consider ways in which one can get active. You may choose to start using the lift instead of stairs or go for a walk before you come to work. You may also choose to go for swimming lessons after work or go for boot camp or aerobics classes.
Overall, adults should get 150 minutes of exercise every week. If this feels overwhelming for a start, break down your exercise routine into chunks of 10 minutes. Even if this doesn’t lead to weight loss, it will definitely keep the heart healthier.
Consume a balanced diet
It is a fine idea to consume a low-calorie version of your preferred foods. But they may not necessarily be low in sugar or salt. It is hence a fine idea to go through food labels and try and make sure that you make healthy choices.
Even if the weight loss is minute and not significant, you can count on it to keep your heart healthier over the long term. It may not be necessary at all to cut down on all high-calorie foods. A few of the high-calorie foods are chock full of nutrients, such as fatty fish. The right way to go about it is to watch your portion sizes or consume the meals less often.