Losing weight is typically the sing-song on the mouth of most people who now have realized the dangers inherent in excessive weight accumulation. In fact on the internet, one of the most searched topics besides “how to make money online” is “how to lose weight|”.
While this opens up the reality that everyone wants to lose weight to keep fit which is quite good and commendable, the right way to go about it remains the problem. People are confused about how best to go about losing weight. This is what this article intends to clarify as it contains the 3 simple basic steps everyone needs to lose weight. It’s a process that is universally accepted as it has been scientifically proven.
In three simple steps, the mystery of effective and healthy weight loss will be solved. Stay glued!
Before delving into these steps let’s see why it’s important that you shed some flesh
Why Lose Weight?
You need to lose weight once your body mass index (BMI) reveals that your present weight is no longer healthy. BMI is a measure that considers your weight and height to know if your weight is healthy or not. The ideal BMI for an adult is between the range of 18.5 to 24.9. If it’s less, you are underweight and if it’s more than that, you are overweight.
Being overweight comes with devastating challenges and consequences; some of which include:
- Cardiovascular diseases
Overweight persons are prone to several chronic diseases that can kill them within a short time frame. They are at the risk of high blood pressure and eventually, cardiac arrest.
- Other health problems
If you are overweight, you are vulnerable to diseases such as diabetes, stroke, osteoarthritis, some types of cancer, back pains, and so on.
Now, here are the 3 science proven ways to lose weight
- Reduce carbohydrate intake
The first thing to do is to as far as weight loss is concerned is your diet – what goes into your mouth. Remember, you are what you eat. It’s usually the starting point.
You must understand that excess sugar, starch or carbohydrates is what the body requires to swell. The body relies on carbs for energy. During metabolism, carbohydrates are converted into glucose which the body then uses for energy. Excess sugar or starch in the body – those not burn, are stored up in the body and converted into lipid cells (fats). As the body keeps accumulating these fat cells, you begin to grow fatter on the outside. Instead of consuming refined carbs, substitute with whole grains.
As said earlier, apart from the fact that excess carbs expose you to excessive weight gains, it also inhibits insulin in the body thereby leading to increased blood sugar in the body. Being overweight is a source of many concerns. It’s just best to avoid it.
- Increase protein, fat, and vegetable intake
Still, on what goes into your mouth, research has shown that a low carb diet is quite effective for weight loss. So, while you reduce the carbs, you need an alternative source of energy. Healthy fats can be used to replace carbs in the body. Fats can be converted into ketones which can power the body and the brain effectively. Some healthy fat sources include salmon, avocado oil, and so on.
Proteins are essential for increasing muscle growth and also necessary for the repair of worn-out tissues in the body. Hence, instead of lipid cells to be stored up, eat more proteins. This will replace fats with muscles. By so doing, you will maintain good health. Eating a good quantity of protein also helps increase metabolic rate in the body, works for cardio, and also improves appetite. For an average male, ensure you eat 56-91 grams of protein per day while for an average female, 46-75 grams of protein is good. Some healthy protein sources include meat, beef, eggs, beans, tempeh, and so on
Inherent in veggies are all essential mineral nutrients such as magnesium, sodium, fiber, and all which the body needs for healthy living and general well-being. For your low calorie or low carb eating plan, add the following veggies; broccoli, spinach, kale, tomatoes, cucumber, lettuce, and so on
The last key to sustaining weight loss is exercise. Engage in exercises that work for you. Not only will exercise help you to burn calories, but it will also enhance metabolism in your body, regulate blood sugar level, and also work on your cardiovascular health.
Other benefits of exercise include
- Protection against chronic disease
- Lower blood pressure
- Improved heart health
- Increased sleep quality
- Decreases anxiety and depression levels and so on.