Obesity is responsible for many health conditions and may even be a stumbling block for women trying to have children. Losing weight helps you stay fit, healthy and happy as you become more confident with your body. If you are starting, or you had tried to lose weight before and failed, all hope is not lost. Below are five tips that can help you achieve and maintain your ideal body weight.
Consider Weight Loss Surgery
Weight loss surgery is also known as bariatric surgery. It involves procedures that either enable you to take in smaller food portions or control the amounts of calories and nutrients your body absorbs. It’s ideal for those with a BMI of 40, or a minimum of 35 if you have conditions like diabetes or hypertension that can be improved by these procedures.
Surgery has been an option for people who want to lose a significant percentage of their weight.
A very careful word of caution, however, is that surgery isn’t a lifetime guarantee that you won’t gain weight again. If you still aren’t careful about your diet, then you may end up gaining it back. On the other hand, if you’re careful, your surgery can help you live a longer and healthier life.
If you are considering surgery for weightless in San Antonio, you are better off contacting professionals. Different types of surgeries are offered either alone or combined by centers like BMI of Texas. You will first be taken through them so that you can make an informed decision on what suits you best. Be prepared to follow up with a healthy lifestyle and regular check-ups for long-lasting results.
Try Intermittent Fasting
Intermittent fasting (IF) refers to a diet plan based on when you eat rather than your choice of food. It involves frequent short- term fasting, only taking water during these periods. However, you can go for coffee or green tea but without sweeteners. There are three common methods you can try:
- One Meal a Day(OMAD): Eat one meal a day during your fasting days.
- 5:2 Method: Eat normally for five days then cut your calories by 75% during the remaining two days.
- 16:8 Method: Eat only during the 8-hour window then fast for the remaining 16 hours.
You should eat healthily and mindfully when you are not fasting for satisfactory results. Although it can help you lose weight, intermittent fasting is not recommended for people with diabetes, pregnant women and children.
As you begin with intermittent fasting, on the window that you can eat, be sure to feast on healthy food and supplements, as the man shake. People also don’t realize that there are other options on how to lose weight other than cutting out carbohydrates. For instance, there are some fruits and vegetables that contain fewer calories than others. You have to be more cautious about what your body takes in so you won’t have a hard time shedding all the calories off later on.
Fruits and vegetables have plenty of vitamins and minerals that your body needs to function properly. In addition, they contain relatively few calories, so it’s easy to stick to your daily quota without having to worry about hitting the limit. Not many people also realize that leafy green vegetables also contain significant amounts of water and fiber, which make them extremely easy to feel full without increasing the urge to eat.
Your IF diet should be centered on food that has a high nutritional value. These would include whole grain food such as bread, cereals, and healthy pasta. Whole foods consist of more actual food (than refined carbs) and, therefore, contain more nutrients than refined carbohydrates do. This will provide your body with the energy it needs to burn fat.
Move Your Body
Exercise helps you burn fat and improves your brain function. According to the recent studies, people who exercise while eating healthy lose weight and keep it off, unlike their counterparts who end up gaining it back.
Cardio exercises like walking, skipping rope, swimming and even dancing will help you burn calories without affecting your muscle mass. Strength training like weight-lifting, on the other hand, will help you burn fat while building your muscles. This keeps you toned throughout your weight-loss journey which might leave your arms and tummy flabby.
Drink Plenty of H2O
Drinking water not only keeps you hydrated but helps you to manage your daily eating habits, too. Mainly drinking water 30 minutes before meals make you feel full, reducing the amount of food you’ll take. You should drink eight glasses of water a day, and more if you engage in strenuous physical activities that cause you to sweat.
Since drinking pure water can be uninspiring, flavor it up with fresh lemon juice which is known for speeding up metabolism. This way, you get hydrated while burning up fat in the process; a double win!
Get Adequate Sleep
Research has linked inadequate sleep to increased cases of obesity. This is because poor quality sleep slow metabolism causing your body to store more fats. It also triggers the production of insulin and cortisol which lead to food cravings and consequently weight gain.
To lose weight and keep it at bay, sleep for at least 6 hours every night. This helps you regulate hormones leptin and ghrelin responsible for appetite and also maintain a healthy metabolism for an effective breakdown of fats. Proven works on boosting metabolism, your body burns fats quickly to release energy. Not only does it help you get most out of your diet, but it also increases your energy levels.
The Bottom Line
For any weight-loss strategy to be successful, you need to be consistent. Maintain a healthy lifestyle, exercise, and hydrate if you want to transform your body for good. By using the above tips, you will banish those extra pounds and be smiling every time you get on the weighing scale.