Weight loss is an essential part of weight management. Achieving lasting weight loss and fitness is a struggle for the majority globally from all sectors of humans. While losing weight is easy but to maintain the optimal weight becomes a setback. The importance is because of the fact weight is related directly to our health. Being overweight increases the risk of physical issues such as cardiac problems, high blood pressure, diabetes and certain types of cancer. Excessive overweight causes osteoarthritis (joint disease), sleeping disorders (abnormal breathing at night) or other respiratory (breathing) problems. Obesity may also cause a person to be depressed or create a social hindrance.
Easiest Ways to Loose weight
The easiest way to lose weight is to eat less /fewer calories (units of energy that your body gets from food) and get a regular workout. Intake of more calories than required will cause weight gain. To start with, gradually cut down your calories by 500 calories per day. For example, avoid drinking soda (about 150 calories), and a chocolate bar (about 250 calories). In the majority of cases, this change will result in a negligible weight loss.
Along with this do invest some time in regular exercise. Exercise (brisk walk, swim or bicycle) for at least half an hour on most days of the week. This is actually a lifestyle change that needed to be followed lifelong. Aim for a slow, steady weight loss. Weight loss is essential to lower the risk of health problems. Take professional help to figure out which diet and exercise are most suitable for your health.
What are the Benefits of Weight Loss
It is not necessary to lose hundreds of pounds to enjoy the medical benefits of weight loss. If you are fighting obesity, you may be able to lose just a small amount of weight to improve your overall health. In fact, researches show that just a nominal 5 to 10 percent decrease in your weight can change your health and well being. There are three types of benefits-Health benefits, Lifestyle benefits, and Social Benefits.
Health Benefits of Losing Weight
- Decreases risk of diabetes
- Lowers blood pressure
- Improves cholesterol levels
- Decreases risk of cardiac disease
- Decreases risk of certain types of cancers
- Improves mobility
- Decreases joint pain & back pain
- Improves sugar levels in the bloodstream
- Decreases risk of stroke
- Decreased risk or improvement in symptoms of osteoarthritis
- improvement in symptoms of sleep apnea & sleeping pattern
In addition to the medical benefits of weight loss, Individual also experiences an improved lifestyle when they slim down. Many successful losers report improvement in these areas:
- More active social life
- Higher confidence
- Better sleep
- Improved energy
- Decreases stress
- Improves body contour
- Improves vitality & mood
- Enhances Sex life
The medical and lifestyle benefits of losing weight may be enough to motivate on the path of weight loss. But for some dieters, weight loss helps them to maintain the relationship. Social Impact of weight loss is also gaining importance.
Steps involved in the best weight loss program
Will try to emphasize on 11 points that a successful weight loss program contains
- KEY MECHANISMS TO AID WEIGHT LOSS
Weight loss is easy with a perfect blend of three components: good nutrition, physical activity, and behavior transformation.
Food is the fuel of the body. Reject processed foods full of additives or other artificial ingredients. Invest in whole foods. Avoid the use of excess salt, sugar, and fat.. You require consuming fewer calories than you burn to lose weight, so managing portion sizes and calories are a priority.
Engage in physical activity that you enjoy every day. It can be simple daily tasks like taking the stairs at work and walking. Select whatever works for you and your schedule so each day it can be repeated.
Coming to the last component, behavior modification is put far away. This is also a vital aspect. You may have failed in losing weight in the past but you can again start. This time with more focus and determination.
Modification of your own attitude towards your own health is necessary. Your body is the vehicle to achieve your desires. So, it requires to be kept well.
The human body is designed as a waste elimination machine, with six organs dedicated to this essential function: These are colon, kidneys, liver, lungs, lymph nodes and skin. Approximately two pounds of toxic waste are thrown out each and every day from the body. When they’re not functioning properly, there is an accumulation of toxins which causes ailments.
The start point of problems often begins with what we eat. After all, the more toxins we ingest, the body finds it harder to flush out. Particularly processed foods, refined sugars take a toll on your system. Sugar level spikes up, the functioning of the colon is hampered leading to constipation.
The body indicates about internal malfunctions through
- Bad breath
- Brain fog
- Fatigue, lethargy or poor sleep habits
- Poor sleep quality
- Skin problems
- Tired or red eyes
WHAT YOU EAT
Food is critical to your health, but do you know what your ideal diet should look like? AS a rule at least 80 percent of your calories are from high-quality, healthy foods. You can add your cravings into the remaining 20 percent of your calories. High-quality food is best for your body and health
High-quality foods are unprocessed foods like fruits, vegetables, nuts and beans, and whole grains. Proper cooking with nominal oils. Choice of oil is also important. Try using the oil found locally. Other useful diet tips
- Take breakfast within an hour of waking up. eat a high-fiber, high-protein
- Eat a high-fiber, high-protein snack mid-afternoon to curb the urge to take stimulants tea/coffee.
- Make vegetables like asparagus, broccoli, and leafy greens and peppers your mainstays at each meal.
- Drink water all day long. Staying hydrated is essential to great health. Besides water you can try coconut water also
FOODS That help weight management
Weight loss-friendly foods help you feel satisfied longer and help you burn calories.
Avocados. Avocados are loaded with fiber and potassium. They’re also full of healthy fats like monounsaturated oleic acid, which is also found in olive oil, and contain a high amount of water to help keep you hydrated
Beans and legumes. These are high in protein, resistant starch, and fiber, all help you feel fuller.
Blueberries and Grapefruit
Chia seeds & Flax Seeds: Packed with omega-3 fatty acids, they are also high in fiber, soaking up liquid and expanding in your stomach.
Chili pepper and Whole eggs
Coconut oil This oil is unique among fats for its ability to boost feelings of satiety and help the body burn more calories.
Cruciferous vegetables like broccoli, Brussel sprouts, cabbage, and cauliflower are higher in protein.
Green tea. It keeps you hydrated like water does, but it also contains
Leafy greens like chards, collards, kale, mustard greens, and spinach are low in carbohydrates and calories and packed with antioxidants, fiber, minerals, and vitamins.
MEAL distribution (BREAKFAST, SNACK, LUNCH, SNACK, DINNER)
It is essential to know how to allocate your calories throughout your day. Consider how they split down into carbohydrates, fats, and proteins. Maintain the right balance between these three components throughout the day for five small meals. Remember right balance depends on your personal goals and your physical attribution and varies with individuals.
- Carbohydrates: Main energy source
- Fat: Essential to cell structure and brain function.
- Protein: Provides muscle strength expenditure of energy and increases satiety.
Protein has the highest range of overall metabolic profits for weight loss. Question is how can you decide how to adjust carbohydrate and fat calories, and by how much?
As per the recommendation of The Dietary Guidelines for Americans
Carbohydrates: 45-65% of calories (minimum 130 grams per day to maintain brain and CNS function)
- Fat: 20-35% of calories
- Protein: 10-35% of calories
If we consider 1,200 calories for a mature individual then as per the recommended ratio there should be 135 grams of carbohydrates — just enough to meet the body’s minimum needs. This also should be the baseline for weight loss diet.
Next, you have remaining calories to allot between healthy fats and protein. so aim for 25 to 30 percent in each category based on whether you’d rather emphasize protein or healthy fats.
Remember that the quality of the calorie counts: so you consciously need to focus if you are on a mission of weight loss.
- Carbohydrate features. The more complex, the better. Choose vegetables and whole grains, instead of refined or simple carbohydrates. Restrict all sugary treats.
- Protein features. Lean protein is always the best option, select beans, and legumes, whole eggs as well as lean meats like chicken and turkey.
- Fat features. Fats those rich in omega-3s, essential for brain function. Choose naturally occurring fats that are unprocessed such as those in avocados, dark chocolate, chia seeds, flax seeds, extra virgin olive oil & coconut oil, nuts, etc
FOOD MYTHS TO BE considered
Certain popular weight loss myths are listed below. Please check that these do not create obstacle in your weight loss mission.
Myth: Regular intake of Milk
Reality: Milk is hard to digest for many adults. Try to choose leafy greens and legumes for calcium and drink plenty of water.
Myth: Fruit juice is a great source of vitamins.
Reality: Drinking any fruit juice is like drinking liquid sugar. Try eating whole fruits. For antioxidants, choose blueberries, green tea, pecans, artichokes, kidney beans or blackberries.
Myth: Whole grains, especially oatmeal, are heart-healthy.
Reality: Eating ground-up grains is like eating sugar. Choose naturally heart-healthy foods like blueberries, nuts, legumes, virgin olive oil, flax seeds, dark leafy greens, pomegranate, avocado or green tea.
Myth: Intake Three square meals a day
Reality: It is easier to manage hunger by eating five smaller meals or three meals and two snacks in 24 hours time.
Myth: Eat bananas containing potassium and its healthy for the heart
Reality: The starch in a ripe banana instantly turns into sugar in your bloodstream. Eat sun-dried tomatoes, kidney beans, dark leafy greens or avocado to get that potassium.
Myth: Vegetable/tomato juice is equivalent to serving of vegetables.
Reality: Vegetable/tomato juice is full of sugar. Choose for whole foods, especially raw cruciferous vegetables and dark leafy greens.
Water is critical to good health; it promotes normal bowel function and digestion, flushes the toxins from your body, hydrates by adding moisture to your skin and hair and strengthens your muscles. Choose plain water over soda. You can also add lemon /ginger to your water for a change in taste. Try using green coconut water (fresh one) full of minerals.
7. PHYSICAL EXERCISE
Combination of exercise and proper diet promote weight loss. One won’t work without the other since they are correlated. Relying on exercise alone can mean that you overcompensate for calories that you burn, hindering the way of your weight loss goals. Focusing only on calorie restriction alone hampers the body by to slowing down your metabolism, which scuttles your weight loss regimen.
8. SMALL CHANGES in daily routine
Permanent weight loss is all about making slight daily changes. These lifestyle changes are the means of success.
9. ALTER YOUR MIND, ALTER YOUR BODY
10. REDUCE STRESS LEVEL
Stress impacts your health in many ways, but the ones linked to weight loss and exercise include:
- Higher blood pressure, fast heartbeat and temporarily constricted blood vessels.
- Increase food cravings and emotional eating.
- Spiked cortisol levels and more belly fat, which causes increased insulin resistance and inflammation.
- Increased incidence of coronary heart disease.
- Insomnia and hyperarousal
- Tension headaches with adrenaline and cortisol.Fluctuations in neurotransmitters like serotonin and endorphins which triggers pain pathways in the brain.
Other Unconventional Ways of Weight Loss
Besides the regular process of following a weight loss diet plan and exercises people are also considering other alternative methods.
Research has shown that people are trying out
- Acupuncture for Weight Loss: Chinese medicine practitioners believe that weight gain in a person is due imbalance in the body system. It can be a malfunction of spleen, liver, kidney, endocrine system or combination of all of them. Acupuncturist figures out the location of the problem and treats that accordingly. The results vary for person to person depending on various factors.
Another effective method is Ear stapling:
Ear acupuncture is usually used to control the food cravings. It has shown a significant result in smokers and drug addicts.
- Acupressure: This is also a part of traditional Chinese medicine. Hereby application of pressure of required intensity on particular points in the body the digestive system is boosted. This increases the metabolic rate and aids in weight loss. The pressure points for weight loss are located in the ear, elbow, stomach, leg, etc.
- Reiki: Though Reiki is used for overall wellbeing it can also be used for weight loss. Reiki mainly covers the emotional aspect of a person by reducing stress. In stress or depression the cortisol level in the body increases which a major cause in weight gain. By releasing the stress level of an individual and improving the sleep pattern balance in the endocrinal system is restored. Thus weight loss also happens with regular diet and exercise regime.
- Mudras: These are hand gestures particularly performed in spiritual practices. But they are effective in treating ailments also. Mudra activates a related body part by supplying power to it. By receiving enough energy, organs start performing more efficiently. For weight loss to happen it is necessary to activate the organs related to the digestive system.. The Mudras related to weight loss are Surya Mudra, Linga Mudra, Pitta Nasak Mudra, Vaayan Mudra.
- Spices: Various Indian spices are used to make drinks, teas, and smoothies which also help in achieving desired weight loss.
Note: Before jumping into weight loss program do consult your physician and chalk out the best method suited for you.