Fight Obesity With These 5 Tips
One of the major health issues that has spread all across the globe is obesity. For us women, it is even more difficult to lose weight because we have lesser lean body tissues as compare to men. This means that men has the upper hand when burning fats as compared to women.
Regardless of who losses weight more, the fact is that losing weight is never a simple task especially if you weigh way more that you need to. Being obese is both a health hazard and a self-esteem breaker. But you can pull yourself out of it and work your way back to the healthy and lean you. Here are five simple tips that I deem useful for your “back to health” venture.
- Include a Lot of Satiety-Boosting Nutrients
Choosing the right food for your diet is a must especially if you want to make it healthy and safe. Unlike other people who want to lose weight, the problem with obese people is that they have a hard time adjusting their food intake. I know how hard it is to transition from your regular meals to your “diet” meals. You will sooner or later feel hungry and will be tempted to eat once again.
The answer to this problem is to have a “hunger-buster” food that can satisfy your hunger. These can be found in the protein, calories and fiber. Proteins will aid in your body’s regeneration and strength. Calories on the other hand have different forms. Focus on complex carbohydrates like vegetables, brown rice, oatmeal and sweet potatoes. These food will keep your stomach “sated” for a longer time period. Fiber helps eliminate all the unwanted toxins in your body and will help in proper digestion.
- Say NO to Sugar and Minimize Your Fat Consumption
Your worst enemy is sugar so make sure to say goodbye to it. Comfort foods like cakes, chocolates, soda, dairy products and pasta should be avoided. But given the right research and preparation, these sugary and fatty food can be a health benefit as well. So try to research for healthy alternative for it.
Fats on the other hand are also essential to your diet. You should not remove it but minimalize your consumption of it instead. There are foods that have the “good fat” in them. These are polyunsaturated fats that are present in plant-based foods and oils and the monounsaturated (found in nuts and vegetable oils and polyunsaturated fats (found in fish oil) that help decrease heart diseases and lower blood cholesterol levels.
- Make a Daily Work-Out Routine
You don’t need a “hardcore” workout that requires extensive muscle power and energy just to complete it. Take it slow and steady and remember that you are adjusting your body to this new activity. Do not force yourself too much to the point that you wear yourself out.
A safer way to approach a work-out routine is to first consult a physician. They are the best persons to ask for a safe, healthy, acceptable and realistic exercise suggestion. Once you are able to have the “go signal” form your doctor, you can opt to go to a gym and ask a fitness expert for a work-out routine that will be specifically made for you.
If you do not have time to do all that then you can do it yourself. The safest and most realistic timeframe for starters is three to five times a week with a 20-30 minute span. When you are finally adjusted to the exercise, you can increase its length and add a few more exercises. Just make sure you do not overdo it.
- Have Refeed Days
Have you ever reached a point in your weight loss journey that you notice that you are not losing weight? This is because your body is not functioning properly because it lacks certain amounts nutrients that your diet has decreased. This is where a “refeed day” comes in handy.
A refeed day is the day you eat up on carbohydrates in order to increase the leptin level of your body. Leptin is primarily responsible for your “stomach feeling full” sensation or better known as the feeling of being sated (or satisfied). This method will replenish the carbohydrates that were diminished during your diet. Do this every month to replenish your body, reenergize yourself and kick start your metabolism once again.
- Make a Plan
Unlike the regular weight loss method, you need to create both a short term and a long term plan. Start with a short term plan to see if your body accepts your diet in a positive and healthy manner. You can choose to observe your progress for the first few months and make sure to take down notes for future references and comparisons.
Once you are able to grow accustomed to your dietary lifestyle and activities, this is the time to think of the bigger picture, your future. Start to make a thorough and well thought of menu that you can use daily. You also need to set weight goals to keep yourself on track with your drive to a healthier and fitter living once again.
Getting back to the healthy and fit you is definitely not a walk in the park journey. But it is all up to you and your perseverance and determination to make it happen. Make sure you are well prepared physically, mentally, emotionally and spiritually for this life changing journey.