Weight loss is an important and a popular topic of discussion because many people have different reasons as regards to why they want to loose weight.
Many want to loose weight to boost their self esteem, some for health related reasons, others are for fitness, while others is to improve their appearances, etc.
There are so many ways people are going about looking for ways to loosing weight very fast, they go through strict diet plan where you would cut so many food, while others take supplements. Most times, these ways have a way of failing or going wrong at some point.
There are so many misconceived and misguided weight loss advice and teaching everywhere that is not backed by science or any research or study but there are also weight loss tips and guides that have been proven by science, and they are;
1. Reduce Carbs And Calories
Studies have shown that what we eat contributes and influences weight loss greatly, and one of the fastest ways to loose weight is to cut down on carbs and reduce your calories intake.
Reducing the intake of sugary foods and carbohydrate, most especially refined carbs helps in loosing weight faster and healthier, it also helps in improving health related conditions like diabetes.
When you reduce on carbs, it helps in managing your appetite, which in turn helps reduce your intake of less calories naturally without consistently feeling famished or hungry.
Since refined carbohydrate are heavily processed food, they often converted to glucose when they digest quickly, and excess glucose produces a hormone known as insulin when it gets to the blood, which in turn produces fat.
2. Engage In Exercise
Engaging in exercise not only makes you loose weight but also maintains your weight. Also, they are other health benefits associated with exercising.
Engaging in exercise is more effective because it helps you burn calories than cutting down on carbs or following a strict diet plan could not help you completely remove.
Carrying weight during exercise helps you develop more muscle that can be used as fuel/energy rather than be stored as fat. It is also helps prevents your metabolism from decreasing thereby burning more calories.
3. Eat More Protein And Vegetable
Protein and vegetables are essentials in healthy weight loss. It is important you always include proteins in your meal such as meat, fish, etc. and vegetables like broccoli, tomatoes, etc.
Proteins helps in building more muscle that helps in improving the rate of metabolism and reducing calories through amino acid, and proteins are rich source of amino acid.
Proteins are essential hormone builders such as insulin, thyroid hormones, etc. which plays a vital role in maintaining and regulating body weight and metabolism. Also they produce hormones that helps reduce hunger.
And also, vegetables have so many nutritional values, they contain minerals, and have low calorie content with high water and fiber content which helps keeps you full and also helps you in loosing weight.
4. Eating Slowly
We are always busy or in a haste for one thing or the other, its either we are in hurry to meet up at work, or take the children to school, etc. and always being in a hurry makes us consume our meal very fast.
Studies have shown that consuming or eating fast tend to make you gain weight rapidly because when you eat fast, you consume more quantity of food which in turns makes you gain weight.
Eating slowly not only makes you eat less quantity of food but it also gives you the opportunity to really enjoy meal.
Research has shown that eating slowing helps release hormones in your gut that suppresses hunger and cravings and increases fullness, which in turn reduces calorie intake.
5. Take More Fiber Food
Food rich in fiber content has been known to help in making a person full or satisfied, which helps in influencing weight loss.
Fiber foods can not be properly broken down by the body but it also help increase gut bacteria when it gets to the gut which helps reduce belly fat.
It also helps reduce your appetite and cravings thereby making you eat less, which tends to reduce the calorie intake. Foods that are high and rich in fiber content are;
- Beans
- Fruits
- Vegetables
- Peas
- Whole grains, etc.
6. Reduce Alcohol Intake
Alcohol are often enjoyed by people for various reasons, it can enjoyed at social celebrations, to while away time, etc.
Alcohol has been said to have some health related benefits, but its argued to have so many disadvantages, especially when its taken too much, and one of such disadvantage is that it influences weight gain.
It provides your body with lots of calories with little or no nutrients, and it is a major contributor to belly fat.
7. Drink lots of water
Staying hydrated has so many health benefits associated with it, including helping you loose weight. It helps you burn calories.
Taking lots of water helps reduce hunger, it is a natural appetite suppressant, it also helps in boosting your metabolism which helps in managing weight.
In general, taking lots of water can help in the following ways;
- It helps in burning fat by metabolizing fat.
- It helps during exercises by effecting your muscles and tissues function properly
- It helps in the excretion and removal of waste from the body
- It help reduce calorie intake, etc.
8. Reduce And Manage Stress
This is would be shocking and surprising to you on how stress can affect your weight. Stress do not only affect mentally and emotionally but it can also affect you physically.
Stress can cause changes in body weight due to the production and the release of hormones such as adrenaline, cortisol, etc.
These hormones, most especially cortisol which is a hormone responsible for the increase in appetite, thereby making a person eat more and always feel hungry.
Although stress vary on how it affects the body individually, for example, for some people stress would make them loose weight, while others it would make them gain weight.
Despite this, whether it is financial, family, work related, relationship, etc. it is important to manage your stress levels because stress leads to other health related problems like high blood pressure, increase blood sugar levels, etc.
9. Get Some Rest/Sleep
We are all so consume with the challenges and responsibilities of life that most times we neglect our health. We tend to get busy with work, business, or family, that most times we forget to get some rest, and this greatly affect our health.
Lack of sleep and rest result to poor health, there are lots of health related challenges that are as a result of lack of sleep such as heart diseases, diabetes, high blood pressure, obesity, depression, etc.
Studies has shown that lack of sleep and rest leads to weight gain. When you don’t have proper amount of sleep, you tend to eat more, thereby causing weight gain.
Also, the body stores up un-used energy as fat when metabolism is absent. Metabolism is a process whereby the body converts calories to energy, and poor quality sleep and rest, reduces and slows down this process.
10. Diet Plan
And the last we have on our list today is diet plan. Diet plans are food plans that help you maintain a healthy and balanced eating life style.
Diet plans are very effective if you want to loose weight rapidly while staying healthy, there so many different diet/meal plan all over the world such as;
- keto diet plan
- hulk hogan diet plan
- the dash diet plan
- the Mediterranean diet plan, etc.
Importance of diet plans includes;
- It helps in balancing food and nutrients.
- It regulates your calorie intake.
- it helps you to appropriate portions of food.
- Maintaining and managing energy and nutrients in the body.
Conclusion
Having the right weight is very important, it boost self confidence and your overall health conditions.
If you are looking for how to loose weight or you are in the right weight and just want to maintain your weight, these are few ways, process, and steps that can help you maintain a healthy life style.
