Many people feel self conscious because they are over their ideal body weight. Being overweight not only causes self esteem issues, but it can also lead to health problems. Health researchers have found that overweight people have an increased risk of developing diabetes, heart disease, cancer and arthritis. Some people are turning to weight loss surgery, but that should always be a last resort.
There are a number of ways that people can lose weight safely and naturally. Below are some tips for healthy weight loss:
Drink more water
Water is a chemical substance that makes ups approximately 2/3 of the human body. Drinking eight to ten cups of water per day is one of the simplest things that people can do to lose weight. Water helps burn fat and speed up metabolism. It also helps a person save hundreds of calories per day. Recent studies have shown that people can lose up to six additional pounds per year by drinking water. Additionally, people who drink a glass of water before a meal have a tendency to eat less.
Eat more fiber
Fiber is a nutrient that is found in legumes, whole grains, vegetables and fruits. Experts recommend that people get 25-30 grams of fiber per day. However, studies have shown that most Americans are only getting about 10 grams of fiber. Fiber helps maintain a healthy body weight by keeping the body full longer, which prevents overeating. It also helps eliminate excess waste.
Reduce the intake of sugary foods
The typical American diet is very high in sugar. Sugar causes the body to store extra fat, which can lead to weight gain. Sugary foods also have a tendency to be less filling, which can cause a person to overindulge. Eating less sugar will allow a person to lose weight naturally.
Eat more protein
Protein is a macronutrient that the body needs to repair damaged muscle. It can also help promote healthy weight loss by speeding up metabolism. Additionally, high-protein foods are also more satisfying. There are two types of protein: incomplete and complete. Incomplete protein comes from vegetables, grains and legumes. Complete protein comes from fish, poultry, eggs, meat and milk. Eating a combination of those foods will help a person get the recommended daily intake of protein.
Meat is an excellent source of protein, but it is important to eat lean meat. Lean meat is high in protein, but is low in saturated fat and calories. Turkey breast, chicken breast and venison are excellent sources for lea protein. Protein should make up anywhere from 10-35 percent of the calories in a person’s diet. The average male needs about 56 grams of protein per day while the average female needs about 46 grams.
Always eat breakfast
Many people think that skipping breakfast will help them lose weight. However, studies have shown that people who eat breakfast weight less than those who do not. If a person skips breakfast, he is more likely to overindulge on high-calories foods. He will also have less energy. People who eat breakfast not only have more energy, but they also have a higher metabolism.
A healthy breakfast contains between 350-500 calories. A bowl of oatmeal with a piece of fruit is an example of a nutritious breakfast.
Watch your portion size
Watching one’s portion size is one of the most important things that can be done to lose weight and maintain a healthy body weight. People should stop eating when they feel satisfied. A person should never leave the table feeling stuffed. There is always the temptation to overindulge when one is eating at a restaurant. That is why people should either ask for a to-go plate or share their meal with a friend.
Eat smaller meals throughout the day
One of the main reasons that people overeat is because they allow themselves to long without food. That is why nutrition experts recommend that people eat 5-6 small meals throughout the day instead of 2-3 large ones. Eating small meals also helps keep the body’s metabolism going.
People who eat fast have a tendency to consume more calories. Health researchers believe that eating slower allows the brain to register fullness faster. Eating slower also allows people to enjoy their meal more.
Eat less processed foods
Foods that have been processed usually contain large amounts of fat and sodium. That is why people should try to eat as much fresh foods as possible.
Snack on vegetables
Contrary to popular belief, it is perfectly okay to snack in between meals as long as one is eating healthy snacks. Snacking on vegetables can help control the hunger pangs that often occur in between meals. Carrots and celery are excellent snack choices because they are great for the eyes and the teeth.
A sedentary lifestyle is one of the main culprits behind the obesity epidemic. If a person wants to lose weight, he will have to incorporate exercise into his lifestyle. A person also wants to make sure that he performs both cardio and resistance training.
Walking, dancing, skating, jogging and cycling are examples of cardio activities. These type of exercises should be done at least 5 days a week for 30 minutes. Cardio exercises help strengthen the heart and burn fat.
Resistance training helps speed up metabolism and build lean muscle. Squats, bicep curls, push-ups, pull-ups and sit-ups are examples of resistance activities. Those type of activities should be done 2-3 times out of the week. However, it is very important to allow at one day of rest in between exercise sessions.
People who lose weight will be able to improve their health and overall quality of life. Again, surgery should always be a last resort because there are healthier ways to lose weight. Controlling portion size, drinking more water, eating more fiber, eating breakfast and exercising are simple ways that people can lose weight. People should also make sure that they eat small meals throughout the day, eat slower and limit their intake of sugary foods.