Losing weight is a daunting process but is worth it in the long run. Added weight comes with lots of challenges and health issues which include; pressure, diabetes, high risk of breast cancer, heart diseases among others.
Just like anything else, there is no “one size fits all” when it comes to cutting weight. What works for another person may not work for you. You have to consider factors like; differences in bodies, genetics, lifestyle among others
A healthy weight is highly achievable and can be maintained, but it requires a strong level of commitment, patience, and determination. You have to know what you want and must be willing to work hard to achieve the desired results.
In this article, I will share with you a few tips that will help you lose weight the right way and give you long-lasting results.
Drink lots of Water and Stay Hydrated
According to the U.S Geological survey, water makes up 60% of the human body. It’s with no doubt that water is very crucial to a healthy human life. Most of our body’s organs and cells are dependent on water. Besides keeping your organs functioning properly, water can help you maintain a healthy weight if taken in the right quantities.
The recommended amount of water intake per day is 3.7 liters of water for men while women are recommended to take at least 2.7 liters per day to remain healthy.
Water intake especially in the hour before meals stimulates the production of hormonal signals of satiety which make you feel more satisfied. And of course, when you feel more satisfied, you will eat less food. It also speeds up the metabolic process and cuts down on body fat leading to better weight management and reduced weight.
Stay Physically Active
For you to lose weight and maintain a healthy weight, you have to keep your body active. When the body is active, it burns more calories. Burning more calories than is consumed by the body helps in losing weight.
It is one thing to lose weight but also another to maintain a healthy weight. Losing weight isn’t just about dieting. Adapt to a lifestyle that includes healthy eating habits and regular exercise. Set a routine for yourself daily, even if it’s as little as a 30 minutes walk per day. Start small and keep progressing as your body adjusts accordingly.
Exercising is the most effective and one of the healthiest ways to lose weight. It comes with several lifelong benefits, will leave you feeling more positive and confident about yourself.
Get Enough Sleep!
Based on the Journal of Sleep Research, it was said that having less sleep than is recommended can increase body fat and chances of being obese. It can also greatly influence how easily your body loses weight.
For adults, the recommended duration of sleep is seven to nine hours at night. However, most people sleep less than this.
Sleep influences two major appetite hormones in our bodies i.e. leptin and ghrelin. Leptin is the hormone that decreases appetite. Ghrelin is the one that’s responsible for an increase in appetite, also often known as “the hunger hormone.”
A study by Plos Medicine showed that sleep deprivation or having less sleep increases the ghrelin hormone and reduces the leptin hormone. This increase in appetite will cause you to overeat leading to increased body weight.
Eat More Vegetables
To lose and maintain a healthy weight, you need to eat a well-balanced diet. A well-balanced plate should consist of 50% vegetables and fruits, 25% protein, and 25% carbohydrates. Here is a sneak peek to help you understand further;
Vegetables are low in calories yet well-packed with fiber and water. Eating more vegetables helps your body feel full for longer hours which will influence how much food you will eat. Combine vegetables with protein and healthy fat to reduce and maintain a healthy weight.
Get Rid of the Unhealthy Foods
Some foods to avoid eating include; chips, processed low-fat foods like cereals, bread among others. Most of these are filled with lots of sugars, salt, and all things unhealthy. Foods with added sugars or free sugars and salt can increase the risk of getting health-related complications and increase your weight.
Eat more plant-based foods, fruits, and vegetables, for example, bananas, potatoes, apples among others. They contain low calories, fiber, and healthy fat which in the long run will help your body cut down and maintain a healthy weight.
Losing weight requires a STRONG level of commitment and determination. There is no easy fix to losing weight. You need to understand your body to know what will work best for you. While some people may respond well to a specific diet, it may not necessarily work the same for you. Don’t be discouraged when something doesn’t work for you. Stick to your plan, focus on your goals, be committed and you will achieve your desired results.