The journey to lose weight, whether a few pounds or 100 pounds, is always an experience to remember. Most often than not, people lose weight to gain it back, and this is a result of the approach to losing weight, the measures and steps took to lose weight and the level of continuity of these activities.
Talking about the approach to lose weight, if you view weight loss as an activity that is rigorous, life disturbing and maybe extra stressful, then the journey may be a little more difficult than it should be.
But if you view it as a new lifestyle change to fix a thing you’ve been doing wrong here and there, then it should all come to you as a transition to a better self and maybe a better self-image.
No one is saying it’s all easy and simple, but it’s important to view it from a warmer perspective.
In the case of measures and steps taken to lose weight, you need to be sure you’re not doing it the wrong way, I mean, that could be so annoying, going through all that stress for little or no result. There are many myths about weight loss you shouldn’t fall for.
Success is all about continuity and consistency (now I’m sounding a little bit too serious, just get the gist), if you have a weight loss routine that works for you, you have to be consistent with it for permanent results.
Things you need to lose weight are listed below;
Lifestyle approaches for weight loss
Lifestyle approaches for weight loss include diet, physical activities, and behavioral measures. A combination of these weight loss treatments gives the most effective results for weight loss.
Dietary approaches for weight loss
1. Consume foods that give satiety with fewer calories
Satiety means the state of being fed or gratified to fullness.
Most weight loss diet approach talks about eating less and all, but this leaves the individual hungry most of the time and this might cause more weight gain as the individual consumes more calorie-laden foods due to cravings from hunger. This is where satiety comes to save the day, consume foods that make you feel full with fewer calories.
Imagine if you get a chocolate bar with a lot of calories, you wouldn’t feel full, you would still feel like consuming something, but when you consume a big box of popcorn, it is definitely more filling and of course with a lesser calorie. This approach makes dieting a lot easier.
Pay more attention to satiety.
2. Reduce animal protein and do more plant-based foods
Plant protein is superior to animal protein.
Diets high in plant protein, such as the, are linked with many health benefits. Studies suggest vegetarians tend to have lower body weight, lower cholesterol, and lower blood pressure levels.
They also have a lower risk of stroke, cancer, and death from heart disease than non-vegetarians.
3. Drink plenty of water
Most times you think you’re hungry, you’re actually thirsty. Consume more water, it fills the stomach and makes you have a high level of satiety, allowing you to consume a reduced number of calories. Drinking 0.5 liters of water may increase the calories you burn by 24–30% for an hour afterward. Consuming water before eating reduces the calories you consume.
4. Avoid liquid calories
It is better to eat calories than to drink them cause you’ll consume so much than you know. Calories sneak in pretty fast into the body when you drink them. Little or no satiety is obtained from just liquids. Consume whole foods or chew more vegetables and take water instead of sweetened fluids.
In addition to reducing your diet changes, increased physical activity is essential for the maintenance of weight loss and should form part of any weight loss program. However, to achieve significant weight loss from exercise alone, a very high level of activity is required, which can be challenging.
You should gradually build up your exercise as your personal fitness allows. You can start with simple measures such as walking to nearby places rather than driving or climbing the stairs rather than using an elevator or escalator. Thirty minutes of walking 3-5 times per week is a good starting point.
If you are very overweight, some exercises (especially those that require weight-bearing) can be physically difficult. In this case, you could try activities such as swimming, walking in water or cycling. Once your fitness levels improve you could change to other exercises in the long term.
You should try to choose activities that you enjoy, as you will be more likely to continue them in the long term. Participating in team sports or exercising with a friend or family member can help you to remain motivated.
Certain behavioral measures need to be altered to attain the desired results in weight loss.
First off is your perspective of weight loss, the way you view the whole journey would affect the journey, have an optimistic view. Also, you have to motivate and monitor yourself through this process. Another way to motivate yourself is through incentives, whenever you reach a weight goal, give yourself a gift. These are major cognitive-behavioral measures.
Other habits that should be avoided include alcoholism, eating to relieve stress, eating when not hungry, overeating should also be avoided.
Weight loss is pretty wide, we hope you’re enjoying this series and you find it very educating and informative.