Many people find it difficult to lose weight in spite of all the ready guidelines that can be found online. If you are among those people who are encountering the same problem, you should know that the reason for this is that when you want to lose weight, it involves discipline and changes in lifestyle.
If you will be willing to adjust yourself to these changes; then, you will start to see results on your figure coming at the count of days. Seeing results will definitely encourage you to stay motivated and you will be happy to work more to achieve that lovely figure that you always want to have.
Another thing that you should know, losing weight is very much advantageous not just because you will have a good appearance. There are still plenty of reasons why you should try your best to achieve the appropriate figure. You should get rid of those ugly curves not just to save your appearance but to save your life as well.
Based on studies, smoking is the leading cause of death in most countries. Don’t you know that obesity is next to smoking? If you do, it should be clear to you now why you should be determined to start doing things to get rid of those extra pounds. It will benefit not just your figure but your health as well.
Here are some of the risks that you will experience alongside being obese and overweight:
Diabetes
Diabetes is on the 3rd place when we talk about the most common causes of death in the US and anywhere else. It is also among the main reasons why adults become blind. People with type 2 diabetes are known to be overweight, and among the main reasons why people become overweight is eating the wrong foods. High glycemic foods are great contributors of diabetes in the body. They make the level of blood glucose rise after eating them. When your body contains a high amount of glucose, it will be stored as fats; thus, the body will struggle in losing excess weight.
Type 2 diabetes occurs when the body does not produce enough insulin. It is insulin that takes away the excess blood glucose in the body to prevent them in becoming fats. Eat foods that will make your body increase its sensitivity to insulin such as lemon, barley, garlic, onion, cinnamon, cherry, flaxseed, avocado, nuts and sweet potato. If you already have diabetes, your body would not be able to produce its own insulin. If this is the case, you will have to take in the synthetic form.
Stroke
When you are obese, fatty deposits will build up all throughout your body; thus, allowing arteriosclerosis to develop. When this happens, the risk of blood clotting will be increased and the flow of blood through the veins will slow down. The bigger risk here is that if the supply of blood to the brain will be blocked, it will result to stroke. Losing weight will reduce this risk.
Cancer
According to the World Health Organization, between 25 to 35 percent of cancer victims around the globe are overweight. The risk of acquiring cancer is bigger when you are overweight. To lessen the risk of getting cancer, you should be physically fit and your weight should be appropriate.
Here are the types of cancer that you will likely get when you are overweight:
- Endometrial Cancer – involves the uterus
- Esophageal Cancer – involves the esophagus
- Breast Cancer – involves the breasts
- Prostrate Cancer – involves men’s prostrate glands
- Colorectal Cancer – involves the colon and the rectum
- Renal Cell Cancer – involves the kidneys
Respiratory Problems
When you are obese, the size of your lungs becomes smaller. You will also experience difficulty in breathing because your chest wall then becomes heavier to lift. You will also develop sleep apnea wherein your breathing will sometimes stop while you are sleeping. This happens because there must be a blocking weight which causes the soft tissue in your throat to collapse in the air. Sleep apnea can worsen when it becomes associated with hypoventilation. Hypoventilation is the state of breathing at an abnormally slow rate, resulting in an increased amount of carbon dioxide in the blood. There may be other medical ways to remedy this but the best and the only safe way to resolve this issue is to get rid of that excess weight.
Urinary Incontinence
Being overweight weakens the urinary bladder. When you have a weak gall bladder, you will experience urinary incontinence. The gall bladder is pressured by the weight and whenever you sneeze, cough or laugh; urine leaks out. There will also be times of bed-wetting when you sleep at night.
Urinary incontinence is such a big hassle to a person’s lifestyle. This is among the reasons why people find it hard to enjoy the outdoor life. There should always be a toilet near you if you have to go out or you should wear an adult diaper to avoid humiliation.
Varicose Veins
Being overweight highly pressures the veins on the thighs and legs, resulting to swelling, skin ulcers and skin thickening. When this continues, varicose veins will come out. They look quite unpleasant and they can be indications that something more serious is going on. They are associated with a painful and at the same time, an itchy sensation that will make you feel uncomfortable. Being overweight makes you prone to the development of varicose veins.
High Blood Pressure
Age and body mass index contribute a lot to high blood pressure or hypertension. 1/3 of people who are suffering from high blood pressure are overweight or obese. If you will start losing weight, your blood pressure will also start to decrease. If you have high blood pressure, you should lessen the intake of salt and alcohol. Also, you should avoid foods with cholesterol. They will worsen your condition and heart attack or stroke would possibly occur.
Various Diseases
You will be prone to many diseases if you are overweight, most especially when obesity is your issue. These diseases may be coronary heart disease, gout, lower back pains, rheumatoid arthritis, osteoarthritis, gall bladder stones, pregnancy disorders, weak immune system, inflammation of the pancreas, liver disease, body odor, depression and so on.
Now that you’ve learned about the risks of being overweight or obese, you must have realized now how important it is to lose weight. Losing weight will reduce the risk of getting any of these diseases. However, it can also be tough for most people and may be considered as a big challenge. The reason here might be people lack the right information on how they can lose weight effectively.
Weight loss programs can be found all over the net. They may come in forms of diet and workout systems. However, some people find these stuffs kind of pressuring. They keep on looking for options that will not be too difficult for them, especially when they do not have much time and budget to spare for these programs.
Below are 10 ways that will help you lose weight quickly.
These ways are easy to follow and would not require you to spend a huge portion of your budget:
1. Be watchful about the food you eat
Foods that do not have much nutrition tend to appear appetizing. Do not let yourself get carried away. Instead, find a way on how you can make nutritious food palatable so you would start eating them more than non-nutritious foods. Try to be cautious about taking in so many calories. These will make you weight more than you should. Eating foods with high saturated fats has its share of disadvantages as well. The main disadvantage is that you will be developing cholesterol in the lining of your arteries, and this will not be good for your health. Recent studies even show that habitual diet which is composed of high fat can result to cancer; therefore, you should cut your fat intake.
There are two kinds of fat: the visible and the invisible. Visible fat is what you can see on the food. It surrounds the food as butter, shortening, margarine or oil. Invisible fat is that fat which you cannot see but is very much present in those attractive foods that you eat such as milk, pastries, cakes, cheese, sausages, pies, to name a few.
You can reduce your fat consumption by limiting your intake of such foods, and by picking lean meat, poultry and fish over them. When it comes to milk, use skimmed milk, semi-skimmed milk or fat reduced milk. Instead of eating ice cream, you can shift to yogurt. It has less fat and is healthier to eat. Like ice cream, it is also delicious and it will not risk your health.
Then of course, instead of frying food, you can just grill, roast, braise or casserole it. If you are going to make pudding, opt to choose fresh fruits. This is going to be healthier compared to the baked desserts and flans that you are dying to have. If you really have to fry something, use a healthier cooking oil which has no cholesterol. Vegetable oil is highly recommended for this.
If you are going to follow these advices, you will not only reduce your weight. You will also save yourself from acquiring diseases, in which some could be fatal.
2. Take only half of each meal
When you have to go out and you are tempted to eat in a restaurant, order only half of the meal if the portion is quite big. That way, you will be able to cut your calorie intake. Remember, losing weight should go with discipline; therefore, try to combat your cravings when you are eating in a food establishment. Bear in mind as well that tasting the food you want should be enough. You should not overeat it.
3. Add new, healthier foods to your diet
Add more fruits and vegetables to your diet each day. They will make you feel full faster. They are also much healthier to eat compared to those junks. The recommended servings that you should have in your daily diet are ½ cup of vegetables and 2 cups of fruits. Fruits and vegetables are also cheaper compared to other foods out there, if you can notice.
Try out eating different fruits and vegetables each day to avoid getting bored. Having a variety of recipes will make it more exciting for you. You may also experiment on creating different presentations. Try out new recipes using these stuffs as the main ingredients. That way, your other family members will enjoy them as well the same way that you do.
One of the best ways to create varieties of fruit and vegetable recipes is to turn them into juices or shakes. This however should only be among the options because taking these stuffs directly is more nutritious. Remember too that taking vitamins in the form pills and capsules cannot substitute the health benefits that you will get from fresh fruits and vegetables.
4. Live an active life
Involve yourself in activities that you love to do. Doing workouts is absolutely fine, but it will bore you sometimes. If this is the case, involving yourself in activities that you give you fun and excitement will help a ton. If you will do things that you love doing, you won’t get bored. Simple activities can contribute a lot in your struggle to lose. Examples of these activities are as follows:
- Taking your dog for a walk
- Walking with your family in a park
- Swimming with friends
- Cycling
- Skiing
- Playing basketball
- Playing badminton
- Paying volleyball
- Playing with your kids at the garden
- Ballroom dancing
- Plus a whole lot more
These activities may not be considered as workouts but they will surely help you in burning those extra fats and calories.
5. Take appetite suppressants
If you are struggling about suppressing your appetite, there is a solution — take an appetite suppressant. It will weaken your cravings for food. You will not be tempted to take in more food that your body does not need. You will only take in the sufficient amount of food. Most of the well-known appetite suppressants that are being sold online or in the market are mostly made of natural ingredients. They will not only make you lose weight. They will also keep you healthy. The ultimate result will be looking wow and feeling great.
6. Walk a lot
Walking is a very good exercise. It is also among the cheapest exercises there is. You can do it without using any equipment. Moreover, it can also be enjoyable as it takes you to places; therefore, try to walk whenever you have the chance to. If the establishment where you will go to is nearby, why not walk your way to it instead of bringing your car or taking a cab? That will make you save money as well. Take the stair instead of riding the elevator on your way up to your office if it’s just a few floors away. It will help in burning those unwanted calories and fats.
7. Go for light meals to lose weight
When you’re out of the house and you feel like you want to eat in a restaurant, order light meals instead of heavy ones. You will not only save money but you will also avoid gaining more calories. Remember that you do not know the components of those foods that you can purchase outdoors. You do not know what kind of cooking oil they used. If you will observe, most of the people who are overweight and obese are those who love to eat outdoors. It is always best to know what makes up the food that you are going to eat. Therefore, if you have time to prepare your own food, or have someone prepare it for you, it’s the better option.
8. Eat food in small portions
Whenever you eat, do not use large plates and bowls. Use smaller ones so you can avoid eating a huge amount of food all at the same time. Of course you can always come back if you still want to have more but you should eat smaller portions every time. Taking in smaller portions of food will allow your body to digest the food easily.
If you are invited to a party and you have this urge to try all the foods that are being served, then go try them all, but in small portions only. You can come back if you wish but allow a few minutes to pass before doing that. Remember that it is still better to enjoy these foods moderately instead of eating hospital foods alone while being confined in a hospital.
9. Fight boredom
People who are bored have the tendency to indulge in overeating, taking in more than just what they should have. To fight boredom, get yourself involved in activities that you will enjoy. You can join a dance group, an art club, a charitable project and so on. You will be able to shake off the thought of eating more when you are busy. Aside from this, you will also develop a healthier social life.
10. Drink plenty of water
Water is a very good weight loss agent. You might have heard this before, but it will be good to hear it again to be reminded. Drink plenty of water each day. For a person who wants to lose weight, 8 glasses of water a day will not be enough. You will have to increase it to at least 10 glasses a day. This will help you drive away the toxic materials in your body.
11. Keep yourself physically fit
After attaining your goal of shredding of those extra pounds, you should not stop there. Maintain it. Keep a healthy lifestyle not only because you want a good figure, but also you want to prolong your life by staying healthy and fit all the time. It will be easier to keep up a healthy lifestyle if you will always consider the risks which are associated with overweight and obesity. In order to achieve a happier life, staying healthy is a must.