Obesity and overweight can lead to a lot of health issues. It may hamper your self-confidence and self-image. Choosing to reduce weight is a victory in itself.
Here is a helpful article to guide you to lose weight naturally and in a healthy manner. Remember, your body image does not matter. You are a masterpiece.
Love yourself and be kind to yourself. Have faith and work persistently towards your goal. Persevere and before you realize it, you will savor success.
Before we discuss more weight loss, it would be useful to know about the ideal body weight.
The ideal body weight for men = 50 kg plus 2.3 kg for each inch over 5 feet.
For women, the IBW is 45.5 kg plus 2.3 kg for each inch over 5 feet.
It does not matter whether you achieve your dream goal or not. Even a moderate weight loss such as 5 to 10 percent of your total body weight produce amazing benefits. The health benefits include improvements in blood sugar, blood cholesterol, and blood pressure levels.
What Is Weightloss?
It is the decrease in body weight due to voluntary preferences by diet and exercises. Weight loss can also be due to involuntary circumstances such as illness.
Healthy weight loss is not just about diet or program. It deals with anongoing lifestyle which includes long-term changes in diet and exercise patterns. Healthy weight loss reduction is 1 to 2 pounds per week. To achieve this goal you have to reduce 500-1000 calories per day. You must lose more calories than you take in.
Apart from working marvels in your physical health. Weight loss can boost your physical mobility, self-confidence, energy levels and general mood.
Amazing Tips To Achieve Weightloss
First and foremost you have to shed the idea of dieting. Focus on the thought of improving your overall health. You have to choose nourishing foods to keep up your energy levels.
Practicing mindful eating helps a lot. Scientists say that there is an aura around mindfulness intervention in weight loss.
Mindfulness is to live in the moment and to pay attention on purpose. You have to slow down and listen to your bodies’ hunger and fullness cues. Above all appreciate what you are eating.
Researchers say that exercise and healthy diet go hand in hand to achieve weight loss. A minimum of 30 minutes of exercise is essential for weight loss.
Exercise should not become a drudgery. It should be something that you enjoy. So you can do it on a long-term basis.
You can fantasize about the so-called dream body. But research suggests that being fit at a stable weight is much healthier than losing and gaining weight through repeated cycles of dieting. It is important to note that you can be healthy even if you are not at your ideal weight.
Boost Lifestyle Activities
Increase your lifestyle activities like taking the stairs instead of using thelift. These activities will help you to burn more calories.
Food Ideas For Accelerated Weightloss
Research studies have shown that a higher protein diet may naturally accelerate weight loss. Proteins increase thermogenesis. It is the number of calories your body burns by digesting foods.
Include more fruits and vegetables in your diet. They are high in fiber and water content. It gives a feeling of fullness and reduces calorie intake.
Limiting the carbohydrates can accelerate weight loss. Get your carbs from low-fat dairy, starchy veggies and fruits. Avoid any dietary supplements or products that promise to accelerate metabolism.
Health Benefits Of Weightloss
Weight loss can provide stunning health benefits.
Nutrients That Accelerate Weightloss
Having discussed healthy weight loss and its benefits. We will discuss some nutrients that will accelerate the weight loss.
It is the most important nutrient to aid in weight loss. A high protein diet reduces appetite, boosts metabolism and changes many weight-regulating hormones. It helps you to lose weight and the stubborn belly fat.
A high protein intake increases the level of satiety hormones. It decreases the level of hunger hormones. Proteins increase the thermic effect of food. This means proteins use the calories for digesting and metabolizing food.
They boost the metabolism by burning calories around the clock, even during sleep. High protein diets do have a metabolic advantage over diets that are low in protein.
They automatically reduce the calorie intake and accelerates weight loss. Proteins cut cravings and greatlyreduce the desire for late night snacking. They help in weight loss even without conscious calorie restriction and muscle loss. Some of the protein rich foods are meat, eggs, fish, dairy and legumes.
Fiber is a well-known nutrient. They refer to carbohydrates which cannot be digested by humans. Soluble fiber has important effects on health and metabolism. It helps you to lose weight.
Fiber feeds the friendly bacteria in the gut. There are about 100 trillion bacteria mainly in the large intestine known as gut flora. They help to boost our health quotient.
Fiber is not digested until it reaches these bacteria. They digest the fiber and turn it into energy. Nourishing these bacteria help in weight management.
Fiber helps us to feel full or satiated, so we don’t need to go in for second helpings. This way it cuts calories.
Viscous fibers psyllium, pectin, beta glucans, glucomannan, psyllium, and guargum swell in water and forms a gel. It then literally sits in the gut. It increases the time to digest and absorb nutrients giving a feeling of fullness.
Research has shown that fiber targets the belly fat which is linked to themetabolic disease. Soluble fiber is found in passion fruit, avocado, Brussels sprouts, dried figs, orange, and asparagus.
Dr. Carolyn Dean writes that magnesium prevents obesity genes from expressing themselves. According to research studies, increased intake of magnesium enhances the level of free testosterone in your body.
Testosterone reduces the levels of body fat and increases the lean muscle mass. The muscles burn more calories than fat and help in weight loss.
Magnesium is necessary to usher in glucose into the cells to make energy. Low levels of magnesium cause insulin and glucose levels to shoot up. The excess glucose gets stored up as fat and leads to obesity. Excess insulin increases the risk of diabetes. Optimum levels of magnesium accelerate weight loss.
Foods rich in magnesium are nuts, almonds, cashew, walnuts, potatoes, oatmeal, beans, lentils and halibut.
Calcium enhances the thermogenesis process of the body in smaller amounts. This may boost the metabolism which accelerates the body to burn fat.
Researchers say that eating three servings of calcium-rich, low-fat dairy a day helps in weight loss. Studies say that dietary calcium may prevent putting on pounds after successfully shedding it.
Calcium plays a key role in body weight regulation specifically on fat metabolism. Calcium helps in lipolysis (breakdown of fat stored in fat cells), lipogenesis (conversion of carbohydrates or proteins into fat), energy expenditure, fat oxidation, and appetite suppression.
Foods rich in calcium are cheese, yogurt, milk, sardines, dark leafy greens, and fortified cereals. Low-fat dairy products are highly favored to quicken weight loss.
Vitamin B2 also known as Riboflavin helps in growth, cell function, and energy production. It regulates the thyroid and positively affects weight loss. The thyroid gland regulates your metabolism, weight and energy use.
A healthy thyroid ensures weight maintenance. Riboflavin assists in the production of the primary thyroid hormone T4. A deficiency in riboflavin will lead to under active thyroid and ultimate weight gain.
Riboflavin helps in the production of energy. It plays a role in the electron transport chain involved in energy production. Your metabolism is impacted by how your body creates and utilizes energy. This action plays a crucial role in weight loss.
Beef liver, milk, lamb, mushrooms, spinach, almonds and sun-dried tomatoes are rich in riboflavin.
Image Source: 1MHealth Tips
It is a trace mineral used to regulate thyroid function. A healthy thyroid gland assists in weight management by controlling the release of hormones that affect how protein, fat, and carbohydrates are used in the body.
Selenium acts as an antioxidant in controlling free radicals which cause heart diseases and cancer. If you are suffering from slow weight loss, you will benefit from taking selenium.
Foods rich in selenium include beef, tuna, whole wheat bread, cod, turkey, and eggs.
Image Source: TracieTalksHealth
Chromium is a trace element that promotes insulin’s action in the body. Insulin is mainly the fat loss gatekeeper. Chromium promotes the action of insulin which aids in weight loss.
Chromium helps to control your blood sugar level and cholesterol levels. Research studies reveal that taking 600 micrograms of chromium picolinate for 8 weeks reduced carbohydrate cravings.
It reduces fat mass, increases lean body mass and aids in weight loss. It fights against insulin resistance.
Image Source: Iron VN
It is important for brain and nerve function, metabolic processes of liver and cell function. The lipotropic properties of choline prevent fat disposition in liver.
It promotes the body’s use of fats and helps liver dispose of trapped fats. It promotes a faster rate of lipolysis. That means you burn moreof fat than you would at your typical metabolic rate.
Choline transports dietary fats throughout the body to your cells. They are immediately burned for energy. This contributes to weight loss. It produces steady and reliable weight loss results. Foods like eggs, liver broccoliandfish, are high in choline.
9. Vitamin D
Researchers say that low levels of vitamin Dare observed in people who are overweight. It is believed that when the hypothalamus, the part of the brain that regulates hormonal functions senses low vitamin D levels. It responds by increasing the body weight set point and the release of hunger-stimulating hormones.
At the cellular level, vitamin D may prevent the growth and maturation of fat cells. Research studies say that increased vitamin D levels result in decreases in fat mass. Fatty fish, mushroomand fortified orange juice are rich in vitamin D.
10. Vitamin C
A daily dose of vitamin C helps in effective weight loss. People who have low levels of vitamin C have a harder time losing fat mass. Experts say that higher vitamin C intakes are linked to lower body mass indexes.
Optimum levels of vitamin C increases oxidation of fats during mid-intensity exercises. Vitamin C keeps the testosterone levels high by lowering the levels of cortisol. This boosts your energy levels for exercise and athletics.
Consume vitamin C rich foods in the morning because it enhances fat oxidation. People who take vitamin C in the morning oxidize 30% more fat than others. Foods rich in vitamin C are red peppers and oranges.
11. Omega 3 Fatty Acids
Health experts say that omega 3 fatty acids and exercise can greatly aid in weight loss. Scientists believe that these fatty acids improve blood flow to muscles during exercise. This nutrient transports fat to where it can be stored for energy and even stimulates the enzymes.
Omega 3 fatty acids are essential during the beta oxidation process. This means that fats are broken down into usable forms of energy. This nutrient is required even during states of fasting because it can help burn more of fat.
When you consume these fats with your meals, you are lowering the glycemic load. The rise in insulin levels after food consumption will not be high because fats help to lower it. Soya bean oil, eggs, grass fed beef, omega 3 enhanced milk and cheese are good sources of this healthy fat.
Zinc is essential for immune function, wound healing and protein building. Research says that obese people have low levels of zinc in their system. Boosting your zinc intake make accelerate your weight loss.
A study found that obese individuals who consumed zinc supplements containing 30 grams of zinc gluconate daily had beneficial results. They lost weight, had improved body mass indices and improvements in triglyceride levels.
Too much of zinc can cause side effects due to zinc toxicity. Foods that are rich in zinc are dark meat poultry, legumes, seafood, dairy foods, and nuts.
A healthy diet, good sleep, and regular exercise can accelerate your weight loss program. Remember, positive attitude and being kind to yourself also plays an equally important role in feeling good about yourself.
It is important to know the key nutrients that would help you lose weight. Not only will you be able to focus on designing your diet pattern after them, they would greatly help you determine which food you should keep away from while maintaining a healthy lifestyle.