How to reduce weight
How to reduce weight : Overweight is one of the most significant health problems in the world. Obesity is a disease where a person has accumulated so much body fat that it might hurt their health.
If your Body Mass Index (BMI) is in between 25 and 29.9, then you are considered as overweight.
If your BMI is 30 or over, you are considered as obese.
Do you want to reduce your weight or trying to reduce your weight? You might have heard a lot of advices and handy tips that could help you to lose your weight quickly. However, we need to clear that there is nothing like losing weight quickly. Though you have quick weight loss methods, it is not good for your health and it can wreak havoc on overall health.
It is important to focus on a few things to ensure that to lose your weight in healthy way.
There are some ways to lose your weight in a healthy way. Those are:
- Controlling your hunger
- Boosting your metabolism
- Avoiding junk food
- Adding protein and fibre to your diet
- Staying hydrated
- Losing weight is not easy
- It needs patience and willpower to cut down a lot of things that might be difficult to control
What is Body Mass Index (BMI)?
The body mass index (BMI) is a measurement of fat that presents in the body. BMI does not measure your body fat directly. It is used as a diagnostic tool and it is calculated from height and weight of your body.
Benefits of maintaining healthy weight:
- The person who is with normal weight he should get fewer muscle or joint pains when compare with obese persons.
- The energy level are very high in normal weight persons.
- Risk of heart diseases and certain cancers are less.
- No burden on heart and circulatory system.
Health problems associated with overweight:
Overweight can lead to so many health issues. Some of the health problems that are associated with overweight are:
- Type 2 diabetes,
- High blood pressure,
- Sleep apnea,
- Fatty liver disease,
- Kidney diseases,
If blood sugar levels are above normal, that can be called as Type2 diabetes. It is the most common type of diabetes. High blood sugar is a major cause for heart diseases and kidney diseases.
High blood pleasure:
In several ways, high blood pressure is linked to overweight and obesity. If you have a large body, you might get increased blood pressure because the heart has to pump the blood to all your cells. So, high blood pressure is linked with overweight and obesity.
Sleep apnea is a serious sleeping disorder. A person who has sleep apnea, he takes multiple pauses in his breathing when he is sleeping. Obesity is one of the most important risk factors for the sleep apnea. A person who has sleep apnea might suffer from daytime sleepiness and sleep apnea can lead to heart failure.
Osteoarthritis is a common health problem that causes pains and reduces stiffness in your joints. Over weight is one of the risk factors for the osteoarthritis. Overweight might place extra pressure on joints along with older age, joint injury, and genetic factors. The people with more body fat might have higher blood levels which cause inflammation. Inflamed joints may raise the risk for osteoarthritis.
Fatty liver diseases:
Fatty liver diseases are also known as non-alcoholic steatohepatitis (NASH). Fatty liver disease occurs when fat builds up in your liver and it may leads to serious liver damage or even failure. The fatty liver disease usually produces mild or no symptoms. It is like an alcoholic liver disease but it isn’t caused by alcohol and can occur in people who drink little or no alcohol. The fatty liver disease most often affects the people who are middle-aged, overweight or obese, and/or diabetic.
The Kidneys are two bean-shaped organs which filter the blood and extra water and wastewater which becomes as urine. Kidney also helps to control your blood pressure. Kidney diseases mean that the kidneys are damaged and they can’t filter the blood. This damage can build up wastes in your body which leads to so many health issues. Obesity improves the risk of diabetes and high blood pressure which is common causes of chronic kidney diseases.
Obesity means having excess body fat. If your body BMI level is 30 or over, then you are considered as obese. Obesity is not only just a cosmetic consideration but also It is a chronic medical disease that can leads to diabetes, high blood pressure, heart disease, gallstones, and other chronic illnesses. Obesity can leads to number of cancers.
- Obesity is very difficult to cure when it has in high relapse rate. Most of the people who have taken treatment for obesity or who lose weight they regain the weight within a few years.
- Treatment of obesity cannot be short-term but we have to commit with increased physical activity, regular exercise, and proper diet habits for a lifetime. Even though medication and diet help.
- The goal of obesity treatment is to get and maintain a healthier weight.
- Long-term maintenance of weight loss can bring so many health benefits by controlling blood pleasure, the risk of diabetes and heart diseases.
- The chances of long-term successful weight loss are enhanced like if the doctor works with a team of professionals, including dieticians, psychologists and exercise professionals.
Why do people become obese?
People can become obese for many different reasons. Let’s look at some of the most common reasons why do people become obese:
- Engineered junk foods
- Certain medication
- Leptin resistance
- Stress and related issues
- Exceeded consumption of Sugar
Genetics components are one of the main cause for the obesity. The children of obese parents might have more chance to get obesity. It doesn’t mean that obesity is completely predetermined. What they eat can also have a major effect on genetics. When people start eating a typical diet, they genes didn’t change due to environmental factors also they might get obesity.
- Engineered junk foods
Engineered junk foods are heavily processed and mixed with refined ingredients. These foods are designed to be cheap, the taste of foods are especially good and lasts a long time. Nowadays all stores are filled with junk foods which are hard to control. Food manufacturers are trying to increase sales by making foods as tasty as possible and they are also promoting their brands and overeating.
Insulin is a very important hormone it regulates so many things some of the main function of insulin is energy storage, tell fat cells to store fat and hold on the fact they already carry. Insulin resistance elevates insulin levels all over the body. By this act, energy gets stored in fat cells instead of available to use. There are some ways to reduce your insulin levels that are simple to reduce the refined carbohydrates by increasing fibre intake. This actually leads to an automatic reduction to calories intake and effortless weight loss.
- Certain medication
Some pharmaceutical drugs might give some side effects. One of the side effects by using pharmaceutical drugs is weight gain. Let see some examples of pharmaceutical drugs that causes weight gain. Anti-depressants drugs, diabetes medication, and antipsychotics linked to weight gain. These drugs don’t decrease your willpower. They perform an alternate function in the body and brain. It reducing the metabolic rate or increased appetite. Some medication promotes the weight gain by reducing the number of calories burned.
- Leptin resistance
Leptin is one kind of hormone which plays an important role in weight gain. The obesity persons have more leptin levels because it produces the fat cells blood level increases with high-fat mass.
Leptin level is linked to reduced appetite in healthy persons when working properly. Leptin tells to your brain how much fat is storing. But there is a problem with leptin. It is not working properly as it should in many obese people. It can’t cross the blood and brain barrier due to the same reasons. These all conditions can be called leptin resistance and it is a leading factor in the pathogenesis of obesity.
- Stress and related issues
Stress can affect your body in many ways there are several ways in which stress can contribute to weight gain. One has to do with cortisol it is also known as a stress hormone. In our body the fight or fight response is triggered when we are under the stress. It leads to release of various hormones, including cortisol. It is released when we feel hypertension and some other stress relevant conditions. By over releasing of cortisol hormone can lead to overeating and it can be turned as a habit. it might lead to increase insulin levels and drops blood sugar levels.
- Exceeded consumption of Sugar:
In the modern diet, added sugar may be the single worse aspect. Added sugar changes the hormones and biochemistry of your body. When exceeded consumption of sugar, It turns and contributes to weight gain. Added sugar is half glucose, half fructose. You can get glucose from a variety of foods like starches, but the majority of fructose comes from added sugar. Exceeded consumption of fructose might leads to insulin resistance and elevated insulin levels. Even scientists also believe that excessive consumption of sugar may be one of the main cause of obesity.
How to reduce weight
There are so many natural methods to reduce your weight naturally. Let see the methods that are useful to lose your weight naturally
- Do not forget the portion size
- Say no to skipping meals
- Let water be your best friend
- Snack right
- Don’t forget to exercise regularly
- Maintain a diet diary
- Eat more fibre
- Eat less salt
- Get enough sleep
- Add proteins to your diet
1. Do not forget to portion size
For the people who try to weight loss, taking a right portion of food can be a great challenge. When you are eating, you need to start with a small portion of food. If required, you can add a few more food. One more thing you need to remember don’t eat food fastly because in beginnings you might end up with overeating. If you are planning to eat food, start with a bowl of salad or stir-fry to avoid excess calorie. The foods which are rich in fibre are vegetables, wheat, corn, and rice bran. Fibre controls the rate of sugar which is released into your blood stream so that you can maintain a steady energy level after eating.
2. Say no to skipping meals
Many people believe that skipping meals is the best way to weight loss. Unfortunately, it’s a wrong thing. If you skip our meals, your body will go to the starvation mode which generally leads to the accumulation of fat cells. Also, if you skip your meal, you tend to overeat for your next meal and it increases the risk of weight gain. So never skip your meals. Take food in a small and frequent manner. Have healthy snacks in between of your meals by this you can improve your body metabolism and your energy levels also grow up.
3. Drink more water
If you don’t drink enough water, that can leads to a metabolic slowdown, toxin builds-up, pH imbalance and hinder normal cell function. Don’t you believe that 95% of times when we feel thirsty, we can actually feel like hungry Instead of drinking water. We take some snacks. Ideally, we should drink (3-5) litres. So make a conscious effort to drink adequate amount of water. Water helps you to full for a long duration which reduces the consumption of food.
4. Choose the right snacks
The choosing of the right snacks is very important. If you choose any processed foods or salty snacks it might support your overweight. Some of the right snacks are cup of yogurt, a fresh fruit, a handful of nuts, whole wheat munchies or some salad sticks. You can try your own version of healthy snacks by combining carbohydrates with proteins. This kind of snacks helps you to keep your stomach full for longer time.
5. Don’t forget to exercise regularly
Everyone needs to do exercise regularly not only the people who want to reduce their weight. We should spend some time by doing some physical activities like walking, running at least for 30 minutes. If you can able to go for gym, it is the better thing. If you can’t go to a gym then try to go for a walk or do yoga. Not only this thing you can also play your favourite sports like squash, tennis, and badminton which helps you to stay fit and healthy.
6. Maintain a diet dairy
Maintenance of diet dairy helps you to track what your eating in an entire day and how many calories you are consuming. You can also track water intake and daily physical activities to maintain the same routine every day.
7. Eat more fibre
Fibre-rich food helps to reduce your weight and good for your health. If you eat fibre foods, you feel fuller for a long time. Generally, high-fibre foods require more chewing time which gives your body time to register when you are no longer hungry so you are less likely to overeat. And high-fibre food consist fewer calories so consumption of high-fibre foods is one of the best ways to control your overweight. Fibre is very rich in products like oats and wheat.
8. Eat less salt
We prefer salty snacks like chips, high sodium pickles, pretzels, namkeens and processed foods which are high in sodium. These kind of foods might contain extra salt and added preservatives. Salt causes water retention in your body because salt has sodium and high sodium components. Salt is so addictive you can’t stop yourself by eating few chips certainly you will eat the whole packet. The small potato chips packet contains 500 calories. We need at least 45 minutes to burn off that much of calories. We have a simple solution for this. Just avoid salty snacks to avoid extra calories and lose weight.
9. Get enough sleep
It is more important to get enough sleep to lose your weight. If you don’t get enough sleep, you will become obese. If you get enough sleep, you will be prevented from future weight gain. As per studies 55% of the people becoming obese who is not getting enough sleep. When compare with people who get enough sleep.
10. Add proteins to your Diet
Protein is one of the vital macro nutrients. Most of the people get enough protein from their diet. The people who don’t get enough protein from their diet can take a whey protein supplement which is an effective way to boost protein levels in your body. Studies say, if you replace your calories with whey protein, you will get significant weight loss and also increases lean muscle mass. Hormones, enzymes, hair, nails, and muscle all are made of protein. So, add protein to your meals. Fish, eggs, chicken breast, turkey, nuts, seeds, tofu, mushrooms, soy, lentils, milk, cheese, and legumes are the best sources for protein. If you can’t take protein food, you can drink protein shakes.