Maintaining a healthy body weight is one of the best ways to take care of your health. Keeping your body weight within a healthy range will not only reduce your risk of developing chronic diseases but also substantially improve your quality of life. Being overweight or obese has been directly linked with an increased risk of developing serious health problems, such as hypertension, type 2 diabetes, heart disease, breathing difficulties, sleep apnea, and even certain cancers.
It is alarming to see the continuous rise in obesity rates worldwide. For instance, the rate of obese and overweight adults in Miami, Florida, is approximately 67.4%. In their quest to lose weight rapidly, people fall into the trap of fad diets claiming speedy weight loss. However, there is not enough scientific evidence to support these claims. The real key to achieving your weight loss and fitness goals is discipline.
Successful weight loss: Tips that actually work
Making gradual and permanent lifestyle changes like healthy eating, regular physical exercise, stress management, etc., are the most effective ways to control your weight. However, to get to the root of your battle with unwanted weight, you may need assistance. For people residing in Miami, Florida, the semaglutide weight loss clinics in Miami offer medically assisted semaglutide diet plans that also combine semaglutide injections.
The semaglutide injections mimic the hormone GLP-1, which can help with reducing your appetite and regulate your metabolism. If you live in Miami, you can search for semaglutide injections near me and get the FDA-approved prescription medication to help you on your weight loss journey.
Eat a balanced and nutrient-dense diet
Eating a varied and nutritionally rich diet is the foundation of safe and sustainable weight loss. The problem with restrictive diets is that they may result in rapid weight loss, but the results are short-lived. This is because most people find it difficult to stick to restrictive and low-calorie diets for a long time and eventually give up. However, consistent effort is required to achieve your desired weight. Instead of following crash diets, you should follow a lifestyle that is easy to maintain.
If you want to lose weight, 45-65% of your daily calories should come from carbohydrates, 10-35% from protein, and 20-35% from fat. Add plenty of fruits, vegetables, and whole grains to your diet, as they are a great source of fiber. Fiber-rich foods may help you in weight loss. Eat protein-rich foods (eggs, meat, poultry, nuts, cheese, etc.) in every meal and limit the intake of saturated fats, as there is a direct linkage of saturated fats with the risk of coronary heart disease. Eliminate trans fats from your diet and avoid sugary and carbonated drinks.
Moreover, do not starve yourself to lose weight quickly. Skipping meals does not help in the long run. Instead of skipping meals, keep your portion sizes small and eat frequent meals throughout the day.
Incorporate regular physical exercise into your daily routine
One of the major reasons for excessive weight gain is having little to no physical activity. Leading a sedentary lifestyle can make you susceptible to serious health conditions, including diabetes mellitus, cardiovascular diseases, cancer, etc. Statistics suggest that more than 60 percent of adults in the United States do not engage in the recommended amount of physical activity. And approximately 25 percent of adults have no physical activity at all.
The role of exercise in weight loss is indisputable. Engaging in regular physical exercise is crucial for good mental and physical health. If you want to boost your weight loss journey, be sure to engage in at least 150 minutes of aerobic activity every week. Brisk walking, jogging, swimming, cycling, dancing, cardio, etc., are some aerobic exercise options for weight loss. A well-balanced diet combined with adequate physical activity will help you lose weight faster and also prevent weight regain after losing it.
Stay hydrated
This may come as a surprise, but water can help with weight loss in various ways. After all, your body is comprised of 60% water, suggesting that water plays a significant role in your bodily functions. When you feel hungry, your first instinct is to eat food. But sometimes, our brain mistakes thirst for hunger. Drinking water at that time can naturally suppress your appetite and promote satiation. Replacing sugary beverages with water can be particularly helpful for weight loss.
Staying hydrated stimulates your body’s metabolism and energy expenditure, ultimately helping you manage a healthy body weight. Furthermore, your body needs water to burn fat. Leveling up your daily water intake may give rise to lipolysis (the process of utilizing fat stored in the body for energy). Being hydrated may also help improve your workouts by reducing fatigue. As a result, you will be able to exercise longer and burn more calories.
Get enough sleep
Other than healthy eating and regular workouts, getting enough sleep each night has a vital role in weight loss. A lack of sleep may deleteriously affect your weight loss journey. Sleep deprivation can cause hormonal changes in the body, leading to an increased appetite and caloric intake. Poor food choices and decreased physical activity are some other consequences of a lack of sleep.
Inadequate and poor quality sleep have been directly associated with higher body mass index (BMI) and weight gain. A study found that people who regularly slept for less than 7 hours every night were more likely to have higher BMIs and develop obesity than those who slept more. Therefore, it is recommended to get at least 7 hours of quality sleep every night.
Bottom line
Keeping your weight within a healthy range is essential for good physical and mental health. Obesity is the leading cause of many serious health complications. Therefore, staying physically fit should be your utmost priority. Many people aspire to lose weight quickly and forget to think about the long run. For long-term and sustainable weight loss, you must make the necessary lifestyle changes. Staying physically active, following a balanced diet, sleeping enough, and drinking plenty of water are some effective weight loss tips.