the science behind weight loss struggles
Obesity or being overweight is the most common cause of most diseases as per the studies and statistics released by the World Health Organization and related organizations of repute like the American Heart Association that lay down guidelines for maintaining a healthy lifestyle on a long-term sustainable basis that also includes weight loss.
The die-hard proponents of weight loss, particularly those marketing fad diets and pills, have a created a web of misinformation where it is projected that weight loss is easy and that all it takes is to restrict the number of calories entering the body and it is done.
Why We Need To Understand Our Bodies For our Weight Loss struggles
First, to understand the science about our weight loss struggles, it is important to understand the nature of our bodies and the weight that the body needs to maintain for the systems to run in an efficient manner. The next question that we need to ask is what is the ideal weight for the body?
When we ourselves don’t have the slightest clue about the weight that our own body needs, how can others suggest the amount of weight to be lost or gained, particularly those promoting fad diets and pills?
To create an ideal balance of the weight in the body’s systems, it is generally recommended to go for a gradual weight loss of about 1-2 pounds (0.5-1 kilogram) per week, as this is generally regarded a safe and sustainable rate of weight loss.
As fast as our weight loss struggles are concerned, with this minimum benchmark, it is possible to it is easily possible to lose about 24-48 pounds (10-22 kilograms) in six months or less, depending on various factors which includes the body type and metabolic levels in the body.
The best thing is that once your body has got used to the new system, it makes it easier to maintain weight over a longer period, without having to work for it.
To achieve and manage this type of weight loss on a sustainable basis, it is important to focus on making small healthy gradual lifestyle changes to get the body used to rather than trying to force the body to follow a quick-fix or crash diet to manage our weight loss struggles. Here are some tips to help get started on the weight loss journey:
there is no need to restrict your favourite foods to lose weight
Losing weight does not mean restricting the foods you love to eat. Food is meant to be enjoyed. So why not enjoy it? It is just that a few tweaks in the eating habits that are required, and the rest of the journey is smooth.
Life is meant to be enjoyed, and diet is one of the factors is a part of life. Rather than cutting out the foods that you love to eat from the diet, just for the sake of reducing the calories entering the body, is an illogical and impractical idea.
Instead, to manage our weight loss struggles in a more positive way would be to manage the existing calories that are entering the body in a better manner with a balanced diet that includes a variety of foods from all types of food groups, that include fibre, proteins, healthy carbs, and healthy fats.
Managing weight loss sruggles effectively is nothing but a numbers game depending on calories that enter and exit the body. However, the information that is presented to us shows only one side of the coin where we restrict the number of calories that are entering the body.
To take a more informed decision we need the right type of information rather than half the information. What is more important is that to get a more balanced approach to weight loss we also need to look at the number of calories that the body gives out in the form of energy that is required to maintain the activities in the body.
the importance of body movement for a healthy lifestyle
Every single movement in the body, whether physical or mental requires the body to spend the calories that have been accumulated as reserves. The results of numerous studies come to one common conclusion that a sedentary lifestyle is one of the root causes of weight gain in most of the cases.
Therefore, it is important to get the body moving as much as possible to drop the rate of calories faster than the calories that are coming in. Most of us are aware that an activity as simple as walking from one block to the next block or taking a flight of stairs up and down can drop up to 100 calories in an hour. Though the results may vary from body to body, it does give results. The efforts that we put in are not wasted.
The American Heart Association in its recommendations for a healthy lifestyle, suggests at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. The level of exercise depends upon various factors that include age, sex, the body style, lifestyle habits, among others. In a sedentary lifestyle weight gain is caused rapidly as the body is not properly able to absorb the nutrients that it needs.
why you need a strong support system to manage weight loss struggles
Remember the first time that you started walking and there was someone waiting to hold your hand in case you fell? This sort of support system plays a very important role in managing a healthy lifestyle over a long period of time. In order to eliminate our weight loss struggles, it is necessary to build a strong support system, surround yourself with supportive friends and family, who are your well-wishers and are more concerned with your health, rather than your weekend group at the bar at the bar. Consider joining a support group who regularly exercise or go for physical activities like cycling or jogging. Working with a professional coach or counsellor would be another option if you are willing to spend money on your health and wellbeing.
Managing weight loss struggles in the long term is much more than subscribing to fad diets and dropping out of the same when the results are not coming through. The body has its own systems in place, and it immediately starts giving out withdrawal symptoms once you are off the fad diet and quit the same.
Therefore, managing weight loss struggles takes a takes a lot of commitment, and therefore training the mind and the body into behaving the way we want it to be requires a consistent set of habits and a lot of patience. It may seem difficult in the beginning, but the impact is far reaching.
Water has been one of most under rated factors for managing a healthy lifestyle in the long term. Water has the capacity to detoxify the body over time. For me personally, since the time that I developed a regular habit of starting my day with 2 glasses of lukewarm water before even brushing my teeth helped me get rid of my issues related to heart burn and helped in my weight loss journey.
Remember that weight loss is just one of the factors that affects a healthy lifestyle and is not merely about following a specific diet or exercise plan, but rather about choosing and developing a set of healthy and sustainable habits that are customized for your body and works for you. It is important to consult with a healthcare professional, such as a registered dietitian or a doctor, before starting any weight loss program.