As we all know, today’s generation is more attracted to fast food and wants a comfortable zone around them, but it can be dangerous when it starts as obesity (weight gain).
As per reports, diet plays a vital role, but more so due to what people consume rather than how much. Around 79.3% of respondents said they eat fewer meals daily. Hence, 26.8% most generally consume sweet foods per day. Intake of alcohol and fried food can lead to weight gain rapidly.
Obesity is a medical condition that can hinder your necessities and become a disease. Extreme body fat can negatively affect health.
- 1 COMMON CONCEPTS OF WEIGHT LOSS
- 2 MORE WATER INTAKE BUT KNOW HOW MUCH IS ENOUGH
- 3 HEALTHY FOOD HELPS YOUR BODY TO BE IN SHAPE
- 4 AVOID SUGAR INTAKE IS THE MOST IMPORTANT POINT
- 5 The AHA states that
- 6 INTERMITTENT FASTING BUT IN LIMITED
- 7 A GOOD SLEEP CYCLE IS NECESSARY-
- 8 Sleeping at the right time is the
- 9 WALK MORE AS MUCH AS YOU CAN
- 10 DAILY EXERCISE CAN HELP YOU MORE
- 11 MORE FIBRE IN YOUR DIET
- 12 CALM YOURSELF IS YOUR BASIC NEED
- 13 CONTROL YOUR MIND IS BASIC NEED FOR EVERY INDIVIDUAL
COMMON CONCEPTS OF WEIGHT LOSS
MORE WATER INTAKE BUT KNOW HOW MUCH IS ENOUGH
Drinking adequate water can support weight loss. Firstly, water can help increase feelings of fullness, which may reduce calorie intake. Additionally, staying hydrated can enhance metabolism and optimize the body’s ability to burn calories. Remember, water alone isn’t a magic weight loss solution, but it can be a helpful part of a balanced diet and healthy lifestyle.
The advised amount of water intake can vary depending on individual factors; a general guideline is to aim for about 8 cups (2 liters) of water daily. Remember, this includes water from both beverages and food.
Staying hydrated helps maintain bodily functions, supports digestion, and promotes overall well-being. Still, the NAS, Engineering, and Medicine recommend 15 cups (3.7 liters) for men and 12 cups (2.7 liters) for women and accounts for factors like age, weight, activity level, and climate.
Also, we should know that Drinking excessive amounts of water, far beyond what your body needs, can lead to water intoxication or hyponatremia. Intoxication happens when the balance of electrolytes in your body becomes diluted.
Symptoms of hyponatremia include inflammation, nausea, vomiting, headaches, dizziness, fatigue, and many other things. Knowing your body’s needs and drinking water according to them is crucial. Contact your health professional if you need to know about your water intake. It will be more beneficial to know the exact amount of water you need and stay hydrated and your limits.
HEALTHY FOOD HELPS YOUR BODY TO BE IN SHAPE
A nutrient diet is crucial for good health. A healthy diet can help you lose weight and save your body from many chronic and non-communicable diseases, such as inflammation, heart disease, diabetes mellitus, and cancer. Consuming different foods and intake of less salt, sugars, and saturated and industrially-produced trans-fats are essential diets.
Knowing your body type, age, and weight is essential to maintain your exact diet chart.
Usually, daily calorie intake should be 2,000 calories daily for women and 2,500 for men.
In a weight loss journey, nutrition food is more important for proper health. There are a variety of fruits and vegetables, such as lean proteins like chicken or fish, whole grains like salad and brown rice, and legumes like beans or lentils. These foods are nutrient-dense, low in calories, and can help keep you full and satisfied with your food intake. Yogurt is the best option to add to your daily intake. Nutrition is more important for your health goals.
AVOID SUGAR INTAKE IS THE MOST IMPORTANT POINT
We usually stop sugar intake when we start losing weight, but it is essential to know that sugars are carbohydrates. Carbohydrates are the preferred energy source: Glucose, Fructose, Sucrose, and lactose.
The AHA states that
Recommended sugar is not more than 100 calories per day, i.e., 6 spoons (around 24 grams) for adult women, and not more than 150 calories per day, i.e., 9 spoons(around 36 grams) for men.
Be mindful of sugar intake as an excessive amount of sugar intake can lead to inflammation, obesity, diabetes, and more sugary drinks intake can be cancerous. So go for the natural options like fruits and a small portion to balance your needs.
INTERMITTENT FASTING BUT IN LIMITED
Intermittent fasting is an eating pattern in which practice fasting plays a crucial role in cycling between fasting and eating. It can be a practical approach to weight loss and improving metabolic health.
The rules for this diet are simple. A person must decide on and adhere to a 12-hour fasting daily. According to Research, fasting for 10–16 hours can cause the body to turn its fat stores into energy, and a good digestion process releases ketones into the bloodstream.
Fasting should encourage weight loss, but excessive intermittent fasting can harm you differently, so know your limits. Therefore, some medical conditions can be chronic or in pregnancy or breastfeeding. You listen to your body and prioritize your health, so plan your best.
Hence, it will be essential to first concern with healthcare professionals.
A GOOD SLEEP CYCLE IS NECESSARY-
Sleeping at the right time is the
Generally, it is recommended that you get 6-8 hours of sleep at night; it is necessary to maintain a good quality of sleep with a comfortable environment around your surroundings. It will promote a healthy sleep cycle.
It is essential to know that Getting too much sleep can sometimes leave you feeling groggy and sluggish, but it’s generally not harmful if it happens occasionally. However, consistently oversleeping can disrupt your natural sleep-wake cycle and lead to adverse health effects.
Sleep peacefully will be your mood booster in weight loss efforts.
WALK MORE AS MUCH AS YOU CAN
Walking is a more accessible and convenient form of exercise. It’s low-impact, easy to do, and requires no special equipment. At least 30 minutes of daily walking to reap the benefits. It’s a great way to improve cardiovascular health, burn calories, and boost mood.
Know the right way of walking and take measures in medical conditions. Lace up your favorite shoes and start walking like no one is watching, only you and your peaceful place.
DAILY EXERCISE CAN HELP YOU MORE
Daily exercise is a crucial component of a healthy lifestyle. At least 30 minutes of walking will help boost your mindset and improve your health and overall fitness.
Regarding health, an effort to do at least 150 minutes of aerobic exercise or 1 hour of exercise per week is recommended. Exercises can be broken down into smaller sessions throughout the week. Additionally, incorporating strength training exercises at least twice a week is beneficial. Gradually increase the duration of your workouts. Keep up the great work!
Remember to find activities you enjoy and listen to your body. Stay active with a cheerful mind.
MORE FIBRE IN YOUR DIET
Intake of more fiber can give you better digestion with many health benefits. Fiber helps reduce overeating and promotes a healthy digestive system. Some high-fiber foods include fruits, vegetables, whole grains, legumes, and nuts. Remember to drink plenty of water and fiber intake for optimal results!
A recommended amount for Women is 21 to 25 grams of fiber daily, while men should take 30 to 38 grams daily.
But you must know that having excessive fiber in your diet gives you side effects like bloating, gas, and stomach discomfort. It’s important to gradually increase your fiber intake and drink plenty of water to help your body adjust. Remember to find the right balance as per your body’s needs.
CALM YOURSELF IS YOUR BASIC NEED
Calming techniques like deep breathing and mindfulness can help reduce stress, supporting weight loss goals. When stressed, our bodies produce cortisol, increasing appetite and cravings for unhealthy foods. Additionally, stress can disrupt sleep, decrease motivation for exercise, and make it harder to stick to healthy habits.
By incorporating calming practices into our daily routine, we can do activities that release dopamine and motivate us to lose weight. We can better manage stress and make healthier choices.
People can try techniques such as deep breathing, meditation, listening to calming music, practicing mindfulness, or engaging in activities they enjoy to calm themselves. Finding what works best for each individual is vital.
CONTROL YOUR MIND IS BASIC NEED FOR EVERY INDIVIDUAL
It is necessary to control your mind as our thoughts, expressions, emotions, reactions, and overthinking are mind games.
Controlling your mind through meditation, correct diet plans, routine, constant consideration, and practice can help you gain more control over your mind.
Patience and meditation can help to control your mind. Control of the mind is essential to hide the exact expression of feelings to others. Listen to your goals in life. It takes time and patience but helps you to play mindfully.
Dr. Aqsa, a dedicated Dentist with a degree from Kothiwal Dental College and Research Centre. She values honesty, enjoys sketching and reading. Join her as she explores celebrity weight loss journeys, offering expert tips for your transformation. Embark on a journey to a healthier you with her guidance. As a health professional she loves to provide information health and wellness.