Losing weight is not only about achieving that super-model figure, but it is about your health too. Researchers from all parts of the world have proved that people who are not over-weight tend to have lesser health related problems than those who are.
People today are doing everything they can to get themselves in shape. There is an entire range of weight loss products and diet plans that claim to help you lose weight.
First of all, let us see how much weight you should lose in order to achieve a healthy weight.
How much weight is healthy weight?
You should understand that you do not need to lose weight if you are not already over-weight. In fact, if you are at a healthy weight, then losing weight can actually make you unhealthy.
Commonly, two approaches are used to see if you are over-weight: your waist measurement and your BMI or body mass index.
+What does BMI help determine?Your BMI helps in determining how much you should weigh in relation to your age and height.
Your BMI helps in determining how much you should weigh in relation to your age and height.
Waist measurement gives you an idea about how fat has been distributed in your body.
Your BMI is calculated on the basis of your height and weight.
People with a BMI between 25 & 30 are over-weight, but those with a BMI over 30 are obese. Apart from that, people with narrow hips and a beer belly have higher health risks as compared to people who do not have much fat around their belly. In particular, belly fat increases your risks of having heart disease. Therefore, try to attain an appropriate BMI as per your height and weight, and try avoiding fat from accumulating around your belly.
Health benefits of losing weight
If you are over-weight, then losing weight can help in improving your health in several ways. If you lose only 10% of your current body weight, it can make a huge difference in the way you live your life on a daily basis.
Here are some of the health benefits you can receive by losing weight:
• Improved levels of sugar in blood
• Prevention of diabetes type 2
• Decreased risk of sudden death due to a stroke or heart disease
• Prevention of chest pain and angina caused due to reduced oxygen to heart
• Better sleep
• Improved breathing
• Improved mobility
• Reduced pains and aches
• Reduced blood pressure
• Lowered cholesterol levels
• Increased energy levels
What can be the immediate effects of losing weight?
The most noticeable, immediate effect of losing weight is increased energy and feeling healthier. This means that you will be able to climb more stairs quickly without feeling shortness of breath. If there is osteoarthritis in your knees, you will experience quick improvement there too.
Now, you will be able to move your knees and other joints more freely and easily.
Your doctor may decide to decrease your medicines, or stop them altogether, including the drugs for controlling cholesterol, blood pressure or type 2 diabetes.
Different ways of losing weight
If you want to lose weight, there are a lot of ways which you can use to meet success. One of the ways is to follow a diet plan. There are several diet plans out there which work by regulating what you eat or drink in a day.
The foods that you eat should be low in fat and high in protein and calcium. In order to aid weight loss, an entire range of weight loss products are also available in the market. They are available in the form of oral capsules, tablets or injections, and you have to take them regularly for a fixed period of time.
Another way of losing weight is to follow a strict exercise regime. These exercises include strength training exercises to burn more calories, and some exercises that aim at burning fat from particular areas of body are sit-ups and crunches. If you are obese and you are not able to lose weight with any of these methods, then medical surgical procedures are also available which aim at cutting out your extra fat with the help of surgery. But surgery is a complicated and expensive procedure, and has more side effects than benefits.
Natural ways of losing weight
If you do not want to starve yourself during diet plans, to use unnecessary medicines that may have side effects on your body, or if you do not have time to exercise regularly, there may be natural ways which can be helpful in shedding body weight. Such natural ways include:
Try to consume more of fat-releasing foods, such as honey, eggs, dark chocolate, shrimp and part-skim ricotta cheese.
Write down each and every morsel that you gulp down through your mouth, even water. Studies have proved that people who maintain a food diary end up eating 15% less food than people who don’t.
Purchase a pedometer, attach it to your belt and aim at walking 1000 steps more per day. On average, a sedentary person takes only 2000-3000 steps in a day. Adding 2000 extra steps can help in maintaining the current weight and to help you stop gaining more weight. Adding more steps can help in losing more weight.
Eat 5-6 small meals in a day, instead of 3 large meals. In this way, the calories that you consume get distributed in your body, less insulin is released, hunger is controlled, and your blood sugar levels are kept steady.
According to a study, walking 30 minutes per day can help in preventing weight gain. But if you want to lose weight, you may need to walk for around 45 minutes everyday. By doing this, you burn 300 calories everyday, which means that you can lose 30 pounds in one year without actually changing your eating habits.
Studies have found that people who exercise alone stay less motivated to lose weight than those who exercise in a group or with friends or family. Therefore, it is better to exercise in a group.
Eating water-rich foods like tomatoes, cucumbers, and zucchini during meals decreases your overall consumption of calories.
Avoid white rice, white sugar, and white flour, and eat plenty of brown rice and whole grain breads.
Fancy coffee drinks are packed with whole milk, sugar, sugary syrups, and whipped cream. Regular coffee with skimmed milk has much less calories than those. If you are more concerned about taste, you can brew it with quality beans.
Whether you are eating at a restaurant or at home, immediately remove 1/3rd of the food served on your plate. According to studies, we eat much more food than what our body actually needs. If you serve yourself less, you eat less.
Avoid any foods that have sugar, corn syrup or fructose as their first 4 ingredients. If you can’t find a low-sugar version of the food, grab a fruit instead. Sugar-free varieties are available today for mayonnaise, ketchup, and salad dressings too.
Eat slowly, keep talking and sip water while eating food. Within 20 minutes, your brain will start signaling your stomach that it is full.
Eat only when you can hear growling sounds from your stomach. Most of us eat due to nervousness, boredom, frustration and habit. Most of us have even forgotten how actual hunger feels like. Next time, wait for your stomach to growl before reaching for food.