10 Surprising Weight Loss Ideas

Weight loss and mental health

Weight Loss Ideas

Overview 

Have you ever looked in the mirror and felt like shedding those extra pounds of fats right off you? Well, that’s you choosing weight loss and wish no more because there are varieties of diets and, supplements, workout plans that can help deal with fat and help you lose them effectively. However, they have yet to be backed with science to combat this effectively. 

This article will treat ten terrific weight loss ideas backed by science that can effectively change your appearance. Generally, obesity is caused by having a higher calorie intake than it’s burned. This causes excess fat to be stored in the body tissue. These tissues are called adipose tissues.

Being overweight or obese has been the cause of various physical and mental illnesses. Diseases such as diabetes, stroke, cancer, and even vulnerability to Covid 19. Mental issues such as anxiety, depression, and bipolar disorder. Apart from being exposed to illnesses being obese reduces your level of attraction by a very high percentage.

What are excellent tips for weight loss?

As you know, weight loss is a fantastic feat requiring your total commitment and determined effort. Here are tips to consider if you want to experience weight loss effectively. Among these tips are regular body exercises, dieting, keeping track of calorie intake, and many more.

This article will consider ten weight loss ideas and getting into perfect shape. The tips for weight loss are the following:

– Intermittent fasting

Intermittent fasting (IF) is a pattern of eating at a short-term interval or a speculated window of time to reduce the amount of calorie intake. 

There are different methods of adoption of adopting intermittent fasting, which are;

  • Alternate Day Fasting (ADF): this type of intermittent fasting requires skipping a day to fasting and resuming typical food consumption on the other day. On the day of fasting, one must eat as low as 30% of your daily consumption, which could be as low as 500 calories per fasting day. This calorie deficit will help improve weight loss intermittently.
  • 5:2 fasting method: This method implies fasting two days a week while generally eating on the other five days. 
  • The 16:8 fasting method requires that you fast for 16 hours a day while the remaining 8 hours window is the only period you can eat.

This method of intermittent fasting should only be done with a healthy meal plan. Eating food high in calories during your break will not create the necessary calorie deficit for weight loss.

It is healthy when you monitor your weight loss

-Cutting back on refined carbs and sugars

Refined carbs or processed carbs are food very high in sugar content. When ingested, it is easily digested by the body. Excess glucose is converted by insulin to glycogen stored in the body. 

Foods known as refined carbs are those simple carbohydrates stripped of their bran, fibre, and nutrients. These are; white rice, white bread, pizza dough, pasta, pastries, and sweet desserts. 

Instead of eating fewer carbs, you could swap these refined carbs with good carbs. Here is a list of foods you can swap refined carbs with:

– whole grain rice, bread, and pasta instead of the white types

– potatoes

– oats

– fruits such as blueberries, bananas, oranges, etc

– smoothies with water and milk instead of infused fruit juice

-Take plenty of fibre

Fibre is a type of carbohydrate the body can’t break down. This undigested fibre passes on to the gut, where it is broken down by the gut bacteria releasing its various benefits. Adding fibre to your diet helps you lose those extra pounds of yours. The leading cause of weight gain is when calorie ingested is higher than calories burned. Fibre stays longer in your stomach, making you stay full for a long. Since you are complete, you won’t eat more. 

– Abstain from your favourite unhealthy meal

The best way to commit to your weight loss plan is to quit junk and fast foods. However, it is natural to crave junk at times, and banning them from your diet could make you crave them more. You can enjoy this occasional treat as long as you maintain your daily calorie intake.

sleeping contributes weight loss

– Have a good sleeping regimen

At night don’t hang onto your phone; get some shut eyes and rest that body. A body that hasn’t rested enough will need more to keep it going. Experts have also studied and concluded that a higher percentage of people with less than 5 hours of sleep tend to crave more sugars in their diet. You know what sugar means, higher calorie intake. If that sugar can’t be burned, it stores in the body. Also, sleep affects our mood, and our mood affects our nutrition. The less we sleep, the more we get prone to depression and anxiety. People often find solace in overeating or binge eating when they are depressed. 

So whenever it’s night, get some rest if you don’t want to be fat.

– Have a diet plan

The most important thing you must do when you are willing to embrace some weight loss is to have balanced meals. It’s better to consult a dietician and get a healthy diet plan than construct one yourself. If you want some weight loss, the first thing you will want to do is journal your meals. It might sound crazy but keeping track of your food is one of the best ways to maintain your calorie allowance and weight loss.

Keeping a food journal requires adequate details and is advised to be done after eating. It can even help track your mood and give you knowledge of how much you eat, depending on your mood.

– Always have a protein-filled breakfast

Studies have shown that having a protein-rich diet early in the morning can help reduce appetite hormones. Protein could help reduce the hunger hormone ghrelin and keep you full. In adolescents, having a protein-rich meal can help reduce hormonal insatiety, which can last several hours.

Protein-filled meals such as eggs, meat, fish, oats, and nut butter are a good choice for a decadent breakfast.

– Chill out 

Reducing your stress level could go a long way in helping your weight loss journey. When your stress levels are high, your body releases hormones; adrenalin and cortisol. These hormones are emergency response hormones. To carry out the purpose of their secretion, they induce an increase in appetite as a fuel source. This means you eat more carbohydrates.

However, with no danger or activity to burn these calories, the body secretes insulin into the bloodstream and stores these sugars into fat. Researchers even found that obese or overweight students who enrol in stress management programs have a reduced body mass index (BMI) after eight weeks of attendance.

-Stay hydrated

Water has always been a fabulous constituent of our body. Taking enough water could also affect your weight loss. Sometimes, you confuse thirst with hunger, and then you eat more. Some experts researched and found that those who took two cups of water before a meal lost more weight than people who didn’t drink water before meals. Asides from that, water makes your feel complete; you won’t eat more. 

-Working out or exercising 

Interestingly, this approach has been practical right from time; working out or exercising helps eliminate unnecessary fat accumulated in your body. When you consume foods that add to your fat level and calorie count, I’m telling you to worry less; you can still eliminate them with 30 to 45 minutes of working out.

It is best to embrace outdoor exercise; it is more fun before you know it, and you’ve dropped off some calories. Repeat this routine for four weeks, and you get to lose weight. Also, you can visit the gym and choose the type of exercise that suits you, and ensure it is simple and more accessible for you; your safety is a priority. Keep your weight in check and flaunt the new shape. 

 

Exercise is the oldest way to accomplish weight loss

Exercising is the oldest and most reliable way to weight loss. We get many benefits from exercising; it boosts mental performance and helps increase blood circulation. Asides from keeping the body alert and active, exercising also helps to burn excess fat around the body. These fats can sometimes be burnt effectively by dieting alone. Get a workout plan and stick to it. There are various ways of ensuring you get the right exercises and the level of intensity.

You could employ the aid of a personal trainer or the use of a workout app to help cut down weight. Researchers have stated that an estimated 3.7 billion people downloaded apps related to working out. The weight loss app has the most percentage. With this, you can keep track of your weight loss progress.

To cap it all, diligently follow these tips. You will see changes in no time. But remember, a perfect appearance isn’t cheap. You have got to earn it. Don’t take pills for weight loss; you are damaging your kidney and other vital organs in your body. Keep exercising, eat a balanced meal, have a good night’s sleep, and stay active. Stay safe and stay healthy. Your health is your wealth.

 

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