We’ve reached an interesting time in human history where more people die each year from eating too much rather than starving, and the problem is getting worse with every passing year. Today, it’s estimated that over 2 billion people are overweight, with 33% of them falling under the category of obese.
The obvious answer to this problem is to lose weight, but if this was an easy thing to achieve, there would be no overweight people in the world. Losing weight requires consistency and accountability, which can be difficult things to achieve when living a busy life or dealing with other mental health issues.
Many people dislike being overweight due to the way that they look, but vanity is but a mere concern when you think about the health implications that come with being overweight and obese.
When you’re overweight, your body has to compensate for the extra weight that you’re carrying around. That means that everything from your muscles to your lungs to your heart have to work harder and less efficiently. You may also develop secondary illnesses, such as diabetes, heart disease, and even cancer.
How to Lose Weight
If you’re trying to lose weight, there is one simple rule that you need to follow: You must burn more calories than you consume. This is easy to remember, but not always easy to practice. Here are some tips that can help you create goals and stick to them:
- Drink a glass of water before sitting down for a meal. In addition to making sure you stay hydrated, the water will fill your stomach so that you consume fewer calories.
- Try to eat foods that are high in fiber. As you body cannot digest fiber, these calories will pass right through your system.
- Avoid processed foods; reach for whole, natural foods instead.
- If you’re in a rush, stop by the produce section of your local grocery store rather than the drive-thru lane.
- Practice mindful eating: Don’t rush through your meal, and listen to your body when it tells you that you’re full.
While diet is much more important when it comes to weight loss than exercise, you shouldn’t discount the latter entirely. Getting up to move will burn some calories, but better yet, it will make you feel better and give you something constructive to do when you start feeling hunger pangs.
While changing your diet is the best way to lose weight, your individual circumstances may compel your doctor to seek medical solutions to help you reach your goals. If necessary, your doctor may suggest:
- Prescription medication — these drugs help curb your appetite to help you eat less.
- Surgery — Weight loss surgery, where a doctor limits the size of your stomach, can help those that are morbidly obese control their hunger.
- Liposuction — If you need help shedding pounds on particular parts of your body, your doctor may suggest liposuction, another type of weight loss surgery.
Tracking Your Weight Loss
In order to lose weight, you have to eat fewer calories than your body burns on a daily basis. This isn’t necessarily hard to do, but it can be impossible if you don’t keep track of what you’re eating. For this reason, it’s imperative that you start tracking your food intake.
To start tracking, first determine how many calories you must consume to maintain your current weight, and then choose a daily caloric intake goal that is less than that. For example, if you’ll maintain your weight at 2,000 calories, you might set a daily goal of 1,500 calories to lose weight.
Now that you know your target caloric goal, take note of the calories of everything you put in your mouth. Don’t skip anything — you are only hurting yourself by not being honest. When you reach your daily intake goal, stop eating. With time, you’ll learn how to choose foods that work with your diet so that you can enjoy healthy, fulfilling meals.
If your previous weight loss ventures have failed, we can help. Let us teach you healthy, sustainable eating habits that will make real and permanent impacts so you can reach your weight loss goals and live a healthier, happier life.