How to Achieve Healthy Weight Loss that Lasts.
Weight management is one of the world’s biggest health issues. Worldwide obesity has nearly tripled since 1975. As of 2016, globally, 39% of adults were overweight and 13% were obese.The reality of modern life is that most of the world’s population lives in countries where overweight and obesity kills more people than the problem of being underweight. And, it’s not just about food consumption many adults do not participate in 30 minutes of physical activity each day.
How to Achieve Healthy Weight Loss that Lasts
Small, manageable changes to your diet and exercise will yield lasting results, even if it feels too slow. It’s important to think about weight loss as a sustainable solution, not a quick fix. The idea that you can lose a lot of weight quickly and maintain it long-term is a classic weight-loss trap. Avoid it by sidestepping the well-trod path of rigid diets that leave you feeling hungry. These diet plans produce results that may not last long. You could quickly tire of the restrictions and find yourself rebounding into old habits.
Why Healthy Weight Loss is a Marathon, Not a Sprint
Here’s a fun fact: It takes a deficit of 3,500 calories to lose one pound (equal to about 0.5 kilograms) of fat. If that seems like a lot of calories, that’s because it is. The average recommended daily calorie intake for adults is 2,000 calories. So, one pound of fat represents almost as many calories as two full days of eating.
This is one reason why healthy weight loss is a gradual process. If you want to lose weight, you have to start by reducing the number of calories you consume. If you eat 500 fewer calories each day than you burn, you can expect to lose one pound over the course of a week.
You can achieve this calorie deficit with diet alone. Or you can mix in exercise to burn more calories in a day. Thirty minutes, five times a week is a great place to start. Focus on any type of exercise or activity that increases your heart rate and moves your body.
Be cautious of diets and exercise programs that promise faster results. And remember that it’s typical to experience a weight-loss plateau a few weeks after you start. This is your body’s natural response to a sudden drop in weight. Along with the fat loss you’re aiming for, it’s possible to lose a bit of muscle mass, too.
Sleep issues are often linked to being overweight. So, one added benefit of your healthy weight loss could be improved sleep. Healthy weight loss can also be good for your mood and help support healthy energy levels. You may find you have more strength and endurance than before, along with a boost in self-esteem that often comes with weight loss.
One of the best tips for your meeting long-term weight loss goals is to find a physical activity that suits you. Exercise isn’t limited to working out days at the gym. It can look like a walk or jog with a friend, a hike in the woods, playing a sport, or a group fitness class in your neighborhood.
Do not measure your weight loss success only by the amount of kg that you have lost. After sometimes on a weight loss program you might find it difficult to drop any further weight to hit your scale goal due to specific reason. These non-scale victories will make the excitement of reaching your goal weight even sweeter. Here are some non-scale that you should celebrate:
Fitting into old clothes
Keeping up with your kids
Increasing endurance during exercise
Experiencing better sleep
Developing a new love for healthy food
Feeling more energized
Gaining self-confidence
Noticing an improved sense of overall health and well-being
One study found that two or more hours of television a day ties to high body mass indexes (BMI) adding fat—in both men and women. So if you’ve ever wondered if binge watching your favourite show is making you gain weight, the answer might be yes. Working out while watch TV it’s a great plan for those have limited time or feel lazy to work out, it’s like hitting two birds with one stone.
You know how you’re supposed to eat. And shifting your lifestyle to manage your weight will help improve your food choices. But even the most dedicated healthy eaters don’t achieve optimal nutrition every day. And if you’re restricting calories or food groups to lose weight, your chances of insufficient intakes are even higher. A quality multivitamin-and-mineral supplement provides confidence from knowing you’re getting a broad range of all the important nutrients you need for good health and helps in your weight loss.
Combining fish oil intake with regular exercise does more to help reduce body fat and maintain metabolic health than exercise alone. Additionally, while omega-3s haven’t been shown to help you lose weight, a 2016 study found an improper omega-6-to-omega-3 ratio in the body was linked to an increased risk of an unhealthy weight. Supplementing omega-3s can help re-establish a more ideal ratio.
Protein is more satiating than fat or carbohydrates. Some research shows that a modest increase in protein content and a modest reduction in glycemic index can lead to an improvement in compliance and maintenance of a healthy weight.
They are many diet plans out there that works, knowing what program suite you and your lifestyle is very important. Here are some of the examples of and its Pros and Cons:
Low-Carbohydrate Diets:
Pros:
Defaults to higher protein intake, which helps you feel fuller.
Provides flexibility with regard to fat and protein intake.
Does not indiscriminately prohibit foods based on fat content.
Cons:
Significantly limiting carbohydrates may falsely convey the message that carbohydrates are solely responsible for weight gain.
Limits healthy fruit, vegetable, whole grain, and legume servings in the diet.
Ketogenic Diets:
Pros:
Defaults to higher protein intake.
Suppresses appetite or controls hunger, even with no imposed calorie restrictions.
Simplifies meal planning and dietary decision-making process.
Cons:
Severely restricts fruit, vegetable, whole grain, and legumes, which are significant sources of fiber and nutrients in the diet.
Can compromise high-intensity training output.
Has not shown superior effects on body composition compared to non-keto diets when protein and calories are matched.
Dietary extremes make it hard to stay on or stay compliant, long term.
Intermittent Fasting:
Pros:
All three forms of intermittent fasting have relatively strong evidence for performing equally or better than daily caloric restriction for improving body composition.
Intermittent fasting diets have unrestricted eating cycles and precise calorie counting isn’t needed.
Time-restricted feeding—combined with training—has emerging evidence for fat loss while maintaining strength.
Cons:
Unhealthy food choices and excess calories can become part of the unrestricted feeding periods.
If optimal athletic performance is a concern, intermittent fasting requires caution and careful planning.
Extra considerations may be necessary with certain medical conditions, such as diabetes.
Low-Fat Diets:
Pros:
Low-fat diets have the support of major health organizations. That’s because they have a large base of scientific evidence supporting their health effects.
They allow flexibility with protein and carbohydrate intake.
Does not indiscriminately vilify foods based on carbohydrate content.
Cons:
May falsely convey the message that dietary fat is solely responsible for excess body fat.
Increased intakes of carbohydrates often include unhealthy sugar and increased processed foods.
Very low-fat diets are hard to maintain and lack enough solid evidence on body composition comparisons.
Meal Replacements and Low-Calorie Diets:
Pros:
The diets involve pre-made products that eliminate or minimize the need for cooking and planning.
Can help break snacking and other mindless eating patterns.
Meal replacement products can be found in just about every supermarket health-food aisle and pharmacy.
Cons:
Lack of variety can affect compliance and long-term adherence.
There is high variation in the quality of processed foods.
What Diet Should You Choose?
The long-term success of the diet depends upon how well you can stick to it over time. Your chance of success is significantly better if you choose a diet with these four things:
Fits your general food preferences
Controls your hunger
Supports your activity level
Fits your lifestyle
At ASTRA Wellness, we have amazing personalized programs to suit your daily lifestyle to help you achieve optimum health. Start today, get a FREE 10 minutes consultation. Book Now.
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