Why weight loss is vital for health?
People who have obesity and are overweight, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:
• High blood pressure (Hypertension)
• High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides
• Type 2 diabetes
• Coronary heart disease
• Gallbladder disease
• Osteoarthritis (a breakdown of cartilage and bone within a joint)
• Sleep apnea and breathing problems
• Low quality of life
• Mental illness such as clinical depression, anxiety, and other mental disorders
• Body pain and difficulty with physical functioning
Best ways for guaranteed weight loss:
Water intake: Water intake is very important for the purpose of weight loss because it is 100 % calories free. Burns some fat also. If taken before every meal it reduces appetite and thus controls over eating.
Also water keeps us hydrated and keeps our intestines lubricated so that the extra food in form of stool may pass easily and also prevents constipation. Resultantly improves the digestive system and prevents bloating and inflammations in the intestines which if not prevented can result in swelling and can create tummy. Beware of constipation because constipation not only increases the inches of our tummy but also increases the bad cholesterol (LDL).
Replacing sugary beverages by water is very helpful in weight loss.
Do not drink water immediately after meal. If we do that the essential acids in our body required to digest food can slow down because mineral properties of the water thus we feel bloated and the food not digested properly becomes source of extra fat.
Protein diet: Increasing the use of proteins in our diet can significantly reduce weight. Proteins are helpful in developing pure muscle as compared to carbs. Easy sources of proteins are eggs without yoke, fish, chicken, kidney beans, utensils, nuts, seeds, almonds etc.
Along with it eating fiber rich food: like fruits, vegetables, Brown rice, whole grains is also very effective in detoxification of body and are included in good carbs. Replace white sugar with brown sugar.
Avoid Cold drinks, fry things, bakery items, and junk food. These are once in a blue moon items. Pure luxury and nothing good for body at all.
Avoid processed foods, including frozen food. These are addictive and it’s not easy to leave them once you start eating so try to avoid these as much as you can.
"Processed food" includes food that has been cooked, canned, frozen, packaged or changed in nutritional composition with fortifying, preserving or preparing in different ways. Any time we cook, bake or prepare food, we're processing food.
Black coffee: Coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. If taken in morning with breakfast, can burn fat and cleanse the whole body. Very good for heart also. But too much of it can dry the intestines and thus result in constipation especially in warm countries. So 1 cup daily is all that is needed.
Intermittent fasting: Is the gap between two meals. According to our age 6 to 8 hours intermittent fasting is very effective. For example if our age is below 30 then 6 hours fasting is good for us and if our age is above 30 or 35 8 ours intermittent fasting will work better for us.
Do not lose belt while and after eating: The habit of loosening your belt after a heavy meal can loosen your abdominal muscles, leading to a big bulging belly. So, eat only to the extent that you can be comfortable without loosening your belt!
Do not lie down or sleep Immediately after eating: In 2005, a study by a group of Japanese researchers published in the American Journal of Gastroenterology was the first to provide some level of evidence that those who had a shorter interval between dinner and bed-time (3 hours or less) had a higher risk of suffering from GERD (Gastroesophageal reflux disease) symptoms. Gastroesophageal reflux is when what's in your stomach goes back up into your esophagus towards your mouth. When you are upright gravity and your digestive system are both pushing in the same direction, when you lie down, they aren’t. For some, this could be a much larger issue if there is a large amount of food sitting in your stomach or upper GI tract. Eating too close to bed (Less than 3 hours) and being sedentary after dinner (i.e.: not going for a walk) both can increase the risk of gastric cancer. Three hours gap between dinner and bed may be unrealistic or excessive for most people, but not impossible. 7 O’clock dinner time is ideal for this issue.
Do not skip breakfast: Because when you do that, right after one or two hours your body will need essential nutrients because of long hours of night fasting so you will eat more in the remaining meals of the day to satisfy this hunger. Consuming a healthy breakfast restores the glucose levels in the body and lowers stress levels. To boost your metabolism, try to eat breakfast at least within 2 hours of waking up. Do heavy breakfast so that you may not eat extra calories later in the day.
Eat halfway: If you eat less leaving some portion of your stomach empty then you are basically giving time to your stomach to digest that food properly till the next meal. On the other hand its’ also an anti-aging habit. You will also not feel lethargic.
Get Enough Sleep: When you get enough sleep you can avoid cravings for food. Sleep depravity makes your brain dull and you feel slow that may result in skipping exercise. And as long as you are up you may eat more. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours. Many studies have found that people who are sleep-deprived report having an increased appetite. This is likely caused by the impact of sleep on two important hunger hormones, ghrelin and leptin. Ghrelin is a hormone released in the stomach that signals hunger in the brain. Levels are high before you eat, which is when the stomach is empty, and low after you eat. Leptin is a hormone released from fat cells. It suppresses hunger and signals fullness in the brain. When you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite.
Manage stress: Managing your stress is also very important for weight management because in stress we are more prone to sugary things, junk food and also try to skip exercise. Make healthy eating and healthy living style a habit. Follow schedules. By doing this you can fight stress.
Exercise: Exercise and stress management go hand in hand. Exercising is a critical component of stress reduction and weight management. It can help you address both issues simultaneously, so it's essential for warding off stress-related weight gain. Whether you go for a walk during your lunch break or hit the gym after work, incorporate regular exercise into your routine.
Chew the food properly: If we eat too fast, we may eat way too many calories before our body even realizes that we are full. Fast eaters are much more likely to become obese, compared to those who eat more slowly. Chewing more slowly may help us eat fewer calories.
These are some small but very effective steps towards health and fitness. If we just make these a habit of ours and include these steps in our daily routine than we can easily fight against obesity.