Committing to a weight-loss journey has proven to be a great challenge for most people. This has partly been contributed by not knowing the correct methods that can facilitate weight loss.
This fact is saddening, considering that weight loss stands to be beneficial in many ways to the person seeking to lose weight.
Advantages of Weight Loss
To begin with, losing weight has been shown to boost one’s confidence and morale. It can thus help one to stay positive and feel better about themselves.
More importantly, losing weight has various health benefits, such as being able to keep off lifestyle diseases associated with being overweight. These include diseases such as diabetes and hypertension.
Consequently, it is essential to find out some easy weight loss methods that have been proven to be healthy and effective.
These methods ensure that someone gets to their goal weight. They include taking actions such as increasing protein intake and reducing one’s sugar intake, among others.
Reduce Carbs in Your Diet
Unfortunately, many people are not mindful of the foods that they eat.
This poses a danger to weight loss as certain foods encourage weight gain. Carbohydrates happen to be one of them.
Excessive Carbs Will Turn into Fat
Whereas carbohydrates are crucial for providing energy for the body, they can have a disastrous effect when taken in excess.
This is especially true when one considers refined carbohydrates such as white bread and sugar.
Once ingested, carbohydrates are then digested and later converted into glucose. The excess glucose will then be converted and stored in other cells of the body as fat.
This fat ultimately leads to the gaining of body weight.
Carbs Make You Eat More
Additionally, when one takes large quantities of carbohydrates, the carbs can cause them to develop hunger cravings. This makes them feel the need to eat more food within a short period.
It is for this reason that it is recommended that one should restrict their amount of carb intake or opt for a low-carb diet.
A low-carb diet is that which a person limits themselves to taking minimal amounts of carbohydrates in a day.
Reducing carbohydrate intake provides an easy weight loss method as the body will only be provided with carbs in quantities that it can use up.
Further, cutting back on carbs will ensure that the levels of insulin are drastically reduced, thus allowing the kidneys to lose excess body water.
Ultimately, this significantly contributes to body water weight reduction.
Avoid Excess Sugar Intake
Completely removing or reducing sugar intake has proven to be a great way of losing weight.
To better understand this point, it is essential to look at the science behind what sugar does to one’s body.
Sugar contains both fructose and glucose. Any excess sugar in the body is metabolized by the liver and later stored as fat. This converted fat thus makes one’s desire to lose weight to become futile.
Sadly, people tend to consume more amounts of sugar as they grow older. The consequence of this being that people are likely to become overweight, and in some cases, susceptible to type 2 diabetes.
Having understood how sugar can negatively impact your health, it is important to consider reducing your sugar intake or completely doing away with sugar.
When one restricts their sugar intake, the body will respond by using up stored fat as a source of energy. A person is thus able to lose stubborn fat by being consistent with this method.
To add to that, it has been proved that by avoiding sugar, the body can reduce hunger levels. The essence of this is that a person is not likely to get cravings or feel the need to eat within a short time.
For this reason, a person looking to shed off some weight should consider eliminating sugary beverages, juices, and baked goods, among others.
Incorporate More Protein in Your Diet
It is highly recommended that those who wish to lose some weight should add some sources of lean and low-fat protein to their diet.
Proteins are essential macro-nutrients that significantly promotes weight loss.
It has been proved that proteins can successfully reduce appetite.
It achieves this by having higher levels of fullness compared to other foods such as carbohydrates.
Proteins can regulate the production of hormones, which indicate fullness while at the same time reducing hunger hormones produced by the brain. It is through this mechanism that proteins can reduce one’s appetite levels.
Achieving a lower appetite ensures that someone does not feel the need to consume foods with high calories, which would then hinder weight loss.
Boost the Metabolism
Secondly, proteins are suitable for weight loss as they boost the body’s metabolism. As they get digested, proteins increase the number of calories that are burned, thus giving proteins an advantage over other foods.
Therefore, it is advised that one should increase their intake of proteins. However, it is essential to point out that people should be smart while choosing their sources of protein.
It is crucial to choose leaner proteins as they contain fewer calories; thus are the best for weight loss.
Consume More Fiber-Rich Foods
A high fiber diet is an effective method of aiding weight loss; thus, it needs to be contributed as part of your diet.
The fiber-rich foods are not easily digestible. As a result, the fiber easily mixes with water and stays in the gut for a longer time compared to other foods.
Foods that are rich in fiber also take a longer time to move along the digestive system.
This, ultimately, makes one have a reduced appetite while at the same time feeling full. Consequently, it is vital to incorporate foods that are high in fiber, as it will lower one’s calorie intake.
The key is to eliminate the need or urge to eat other kinds of food that might not have the feeling of fullness that soluble fiber-rich foods have.
To enjoy the weight loss benefits of fiber, make sure to choose plants and fruits that have high fiber content.
Exercise Is Effective
Beyond making dietary changes, one must take steps towards doing exercises that promote weight loss. Exercises such as cardio have proven to be very helpful in promoting general weight loss.
Benefits of Exercises
1. Weight loss exercises are crucial as they help to boost the basic metabolic levels of the body, thus burning the excess fat that has been stored in the body.
There are no doubts that diets are important. However, it is through mobilizing fat for energy that one can genuinely achieve faster and long-lasting weight loss. While working out one’s basic metabolic rate goes up.
As a result, the body seeks out more energy in stored fat that will be converted back to glucose.
2. To add that exercises lead to the formation of lean muscles in the body.
This is crucial as these muscles also increase one’s resting metabolic rate, thus resulting in higher amounts of calories being burnt even while someone is in a resting position.
Take Your Time
Many fitness experts advise beginners to start slow so that their bodies get used to working out.
However, if someone wishes to lose more weight within a short time, they have to increase both the intensity and frequency of the workouts.
It is important to point out that many people often feel hungry following a workout session. In this case, it is important to keep in mind the dietary changes that have been highlighted previously.
This will ensure that someone does not slip back to bad eating habits, thus defeating the purpose of the dietary changes and the exercises.
The Bottom Line
To conclude, there is no denying that losing weight calls for a lot of dedication and sacrifices.
However, having identified these easy weight loss methods provides for someone to start their journey towards shedding off some weight.
It is important to keep in mind that for one to meet their goal weight they will have to make both dietary changes and lifestyle changes.
The dietary changes call for one to make decisions such as restricting sugar consumption, reducing their carbohydrates intake, incorporating healthy protein in their diet and ensuring that they eat more foods that are rich in fiber.
On the other hand, lifestyle changes, such as consistently working out can also greatly contribute to weight loss.