Introduction
-Today, many individuals lead a sedentary lifestyle with countless unhealthy eating habits which may help to explain why we commonly hear the term "weight loss" yet many people do not have anything to lose...or so they think. Regardless of whether you want to improve your aesthetics, energy levels, whether you want to prevent chronic diseases or something else, many individuals embark on the journey of weight loss for a number of reasons. As stated above, successful weight loss is not about a fad diet, or a quick fix; it is about lifestyle change for positive long-term health benefits. In this article, I will clarify and explore the meaning of weight loss, share an alphabetized list of 10 principles of weight loss, and I will explain what you can do to practice each of the principles well.
What is Weight Loss?
Weight loss involves a decrease in total body mass which usually comes from loss of body fat, body tissues (muscle), or body fluids. More simply, weight loss occurs when the number of calories consumed from food and liquid is less than the number of calories burned from basal metabolism and physical activity. There are some pathological causes of weight loss, but generally, voluntary and healthy weight loss occurs through better nutrition, greater physical activity, and some behavior changes. Most individuals desire weight loss for multiple reasons, including increased general health, improved self esteem, and reduced risk of chronic diseases (e.g., diabetes, heart disease, or high blood pressure).
Ten Useful for Effective Weight Loss.
1. Setting Realistic Goals.
- Weight loss begins in the kitchen. Eating a diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats will assist with healthy weight loss.
Processed foods, sugary snacks, and refined
carbs are foods commonly associated with retaining weight and should be limited. Eating a diet high in fiber and nutrients will improve digestion, keep you fuller for longer, and help control appetite. Working on portion control is also imperative. The most important aspect of eating nutrient-dense meals is that you are nourishing your body while making a conscious effort to consume fewer calories.
3. Typical Physical Activity.
- Exercise increases metabolism, burns calories, and builds muscle. All are important when we're talking about healthy and effective weight loss.
You should be striving for a target of at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Purposeful activity can be accomplished in many forms; brisk walking, cycling, swimming, and resistance training are only 4 forms of purposeful activity you can consider. While exercise will certainly help in burning calories, it also increases mood, energy, and cardiovascular health. Engaging in cardio/ aerobic-type training along with strength training, is typically the most effective exercise combination.
4. Hydration and Water Intake.
- Adequate hydration daily is an important aspect of weight loss.
Water has been shown to control appetite, assist with digestion and enhance metabolism. Sometimes, we confuse our body’s thirst signals as hunger so we eat unnecessarily. Drinking a glass of water before your meals has been shown to lower the calorie intake of a meal. Health and Medical experts suggest drinking 8-10 glasses of water daily, but your individual needs may change based on how active you are and what climate you live in.
5. Sleep and Recovery.
- Sleep is essential for weight loss. If you don’t get enough sleep, you can easily sabotage your weight loss, even if you are implementing the proper diet and exercise methods.
Poor sleep impacts hunger hormones, name ly ghrelin and leptin, which can increase hunger levels and lead to cravings, primarily for higher calorie foods. Getting the proper amount of quality sleep, 7-9 hours a night, can help your metabolism, energy levels and proper decision-making processes to be more efficient in your ability to live a healthy lifestyle. Create your own bedtime routine, turn off the screen, and avoid caffeinated food and drink during the late part of the day for better performance while you sleep.
6. Managing Stress Levels.
- Stress can lead to emotional eating and also produce a hormonal imbalance that affects the storage of energy in our body and can help with weight gain.
Having high levels of cortisol, or the stress hormone can increase caloric consumption and lean to more fat storage, usually around the abdomen area. Examples of stress management include deep breathing, meditation, journaling or talking with a therapist. By utilizing good stress management techniques, we are able to make better choices when it comes to our food and lifestyle choices.
7. Monitoring Progress and Habits.
- Tracking your habits enhances accountability and provides motivation.
Using food journals, monitoring workouts through journals, apps (such as MyFitnessPal) or devices like FitBit, will assist you to detect desirable and undesirable trends, result in a place of change, and possibly lead to a new, better habit. Regularly reviewing your choices provides opportunity for strategy change, recognition of small victories, and takes the obsession out of copycat calorie counting. It takes practice but remember to remain mindful of the decisions you make and follow through with consistency.
8. Saying No To Fad Diets.
- Magic diets often will work for a short period but often do not provide long-term benefits and can be unhealthy.
Magic diets such as detox teas, juice cleanses, or ludicrously low-carb plans can deprive the body of valuable nutrients needed for growth and repair. Magic diets will likely promote rapid weight loss but is most likely to come back even faster. Focus on changes to your long-term habits that you will be able to sustain for the rest of your life. We must understand that learning and balance are key.
9. Building a Support Network.
- Finding a support network of family, friends, or communities helps make weight loss more manageable.
Finding support, accountability, and encouragement from others can help you stay on track and maintain motivation especially when times are hard and you don’t want to stick to your original intentions. Look for fitness classes or weight loss support groups, or simply, a workout buddy. You should also consider forums and groups on social media for support for shared journey and potentially viable advice. It's easier to succeed when you have others alongside you.
10. Body Composition Matters.
- Weight is not the only factor that indicates health—body composition matters.
In more reasonable, scientific terms, muscle weighs more than fat, which means you can be losing fat and gaining muscle without seeing much of a difference in the number on the scale. Focus on how you feel, how your clothes fit, and your overall fitness level. Sometimes body fat measurement, waist measurement, or progress photos may be much more valuable than tracking pounds lost alone.
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