Overweight is one of the biggest health problems in the world. It is related to several related diseases, collectively referred to as metabolic syndrome. These include high blood pressure, elevated blood sugar and dyslipidemia. Compared with people whose weight is within the normal range, people with metabolic syndrome have a much higher risk of heart disease and diabetes. How to loss weight is one of the most important topic.
Medically for overweight the word is used “Obesity“. Obesity is a complex disease that involves excessive body fat. Obesity is not only a cosmetic problem. This is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.
There are some factors that are leading causes of weight gain, obesity and metabolic disease.
Overweight (Obesity) has a strong genetic component. Children of obese parents are more likely to be obese than children of obese parents. This does not mean that obesity is completely predetermined. The food you eat may have a significant impact on which genes are expressed and which genes are not expressed.
Junk Foods :
Heavy processed foods are usually nothing more than refined ingredients mixed with additives. These products are designed to be cheap, can be used on the shelf for a long time, and taste so good that they are hard to resist. By making food as delicious as possible, food manufacturers are trying to increase sales. But they also promote overeating.
Certain Drugs :
Many drugs can cause weight gain, which is a side effect. For example, antidepressants are associated with a moderate increase in body weight over time. Other examples include diabetes drugs and antipsychotics.
Added sugar may be the worst aspect of the modern diet. That’s because excessive consumption of sugar will change the hormones and biochemistry in your body. In turn, this contributes to weight gain. The added sugar is half glucose and half fructose. People get glucose from many foods including starch, but most fructose comes from added sugar.
People all over the world have been misled about health and nutrition. There are many reasons for this, but the problem largely depends on where people get information from. For example, many websites disseminate inaccurate or even false information about health and nutrition. Some news media have also oversimplified or misunderstood the results of scientific research, and these results are often out of context. Other information may be out of date or based on theories that have not been fully proven.
Food companies also played a role. Some promotional products (such as weight loss supplements) are not valid. Weight loss strategies based on misinformation may hinder your progress. Be sure to choose a good source.
Now we come to our main point “how to loss weight” which build through any cause.
Diet or Nutrition :
If someone wants to lose weight, they should know everything they eat and drink every day. The most effective way is to record every product they consume in a diary or online food tracker.
Protein and carbohydrate are key diet factors to consider when trying to lose weight fast.
When you reduce calories from your diet, it is vital that you still need to consume enough daily protein. By promoting muscle growth and recovery through protein, you will be better able to maintain overall health and physical fitness. Therefore, you need to ensure that you eat enough protein every day. How much protein you should eat every day is 0.8 grams of protein per kilogram of weight.
Carbohydrate intake is a big factor of overweight. Generally, foods high in carbohydrates such as grains, breads and pasta will increase your overall weight. Carbohydrates are the main fuel source of the human body and carbohydrates can provide fast energy. When you reduce the amount of carbohydrates consumed, your body will be forced to shift to its backup energy source. fat. In addition, cutting carbohydrates will lower insulin levels, allowing the kidneys to excrete excessive sodium and water. This can reduce bloating and unnecessary water. As a result, reducing carbohydrates from your direct diet will allow you to lose weight quickly.
Exercise Or workout :
Exercise is essential for overall health, but when you’re trying to lose weight it becomes even more important. Exercising is the best way to burn calories and build muscles, so don’t make excuses. Instead, make progress. You need to take care of your body, and only you can make a difference. it’s not going to be easy, it’s going to be worth it. You have to do it for yourself.
Since weight loss is more of a mental challenge than a physical challenge . You have to be determined to not give up. There are lot off exercise plans like walk at garden or at your home. Exercise at any time is good for you. But evening activities can be particularly beneficial because many people’s metabolism slows down at the end of the day.
30 minutes of aerobic exercise before dinner will increase your metabolic rate, and even after you stop exercising, it may continue to increase your metabolic rate for two to three hours. In addition, it can help you relax after a meal, so you will not be tempted by stress-induced grazing, because grazing will increase calories. Most common and famous think now a days for weight loss is workout. It is also having more options of workout, to join gym or doing workout at home. But keep in mind, you should having someone to help you develop a plan towards achieving your goals whose knowledgeable in fitness or nutrition.
Sleep Tight :
A large number of studies have shown that less than 5-6 hours of sleep per night is associated with an increased incidence of obesity. There are several reasons behind this. Insufficient sleep or poor quality will slow down the body’s process of converting calories into energy, that is, metabolism. When the metabolism is not as efficient, the body may store unused energy as fat. In addition, lack of sleep increases the production of insulin and cortisol, which also promotes fat storage. How long a person sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends a satiety signal to the brain. 7 hours of sleep is enough for healthy life activity.
- Avoid sugary drinks and fruit juices. Although we know that soft drinks are not good for us, the sugar content in some juices is similar.
- Increase protein intake. High-protein foods can keep you full for a long time, which may help reduce cravings for snacks.
- Eat soluble fiber. Studies have shown that soluble fiber can promote weight loss. Weigh yourself at the same time every day.
- Your weight fluctuates throughout the day, so please choose a set weighing time to maintain a certain degree of stability.
- Drink a large glass of water before meals. This will help you eat less and more.
- Drink coffee or tea. Caffeine has been proven to boost your metabolism. Which may help to loss weight.
- Get quality sleep.