Obesity is known to be a slow killer, and once inhabited, it takes real courage for an individual to combat the problem. Not only, the person in question needs to be incredibly motivated but also needs a strong support system to help keep them encouraged.
However, it is vital to understand how and why this disease takes over a person’s mental and physical well-being. This is the first step to losing weight when you have obesity.
What is Obesity
Uniquely every individual has a different BMI, pertaining to the relation between height and weight. After the late thirties, age also becomes a contributing factor in assessing BMI.
According to the Centers for Disease Control and Prevention, if one straddles way over 30, they are inclining towards obesity. Then again, there are also three classes of Obesity:
- Class I: BMI 30 < 35
- Class II: BMI 35 < 40
- Class III: BMI 40 or higher
Class III is categorized as a severe to extreme level of obesity.
How to Lose Weight If You Are Obese
Some factors are backed by research, science, and years of experience with proven results that help. Let’s indulge in some weight loss tips:
Meet the Doctor
First, you need to meet your health care professional to get completely assessed for any interactions, complications, or conditions that may be underlying. Obesity takes a toll on certain organs; hence it’s best to be prepared and informed.
Moreover, thyroid conditions or Cushing’s Syndrome could be contributing factors to unexplained weight gain. Also, the doctor will assess all your medications to rule out if they pose any weight gain side effects.
Once these factors are analyzed, a healthy and realistic plan can be discussed with your doctor to take things to the next level.
Set a Small Goal
After getting a go-ahead from your healthcare provider, set a small goal to start with. Initially, the body and mind don’t get intimidated if the goal is smaller. Also, achieving that small goal, which may be relatively easier, gets you motivated to look ahead.
Even losing one or two pounds a week is a cause of celebration, and compared to losing weight faster is a healthier objective. According to Mayo Clinic, fast-track weight loss sure is very elevating, but one could be losing lean tissue as well.
Integrate Intermittent Fasting
While Intermittent Fasting has become the rage, it is scientifically backed by many scientific studies and observations with proven results.
Uniquely, the body’s mechanism to attack fat cells, when insulin levels go down after certain hours without snacking and eating. Ideally, this results in consuming deposited fat used as energy, hence losing fat deposits.
However, there are various methods to choose from that may help you:
- ADF: alternate day fasting
- 5:2 Fasting: fasting twice a week
- 16/8: 16 hours of fasting, during an 8-hour window for normal to moderate eating
During the fasting window, one can consume tea or sugar while hydrating as much as wish.
Record What You Eat
Eat mindfully, and clean eating is a long way to go. Not only would you be able to lose weight in a healthy pattern, but also, the toxins and fats that accumulate over time flush out.
It shows significant results on your physical and mental health; few weeks down this pattern, and you will be sold for life for clean eating habits.
Nowadays, there are so many applications that help you in achieving your clean eating goals. With the patterns that you can set for weekly and monthly goals and logging what you eat, you will be in the know of what your body needs, where you need to stop for the day.
Proteins to Kick Start the Day
Breakfast is the safest meal of the day, but that doesn’t mean indulging in ice cream and carbohydrates. Yes, but it can be a full meal and appetizing too.
However, a very constructive way to attune your mind and body for the rest of the day is to pick a protein-packed breakfast.
As discussed on Health Line, Ghrelin is the culprit of hunger pangs and can be subdued with protein breakfast. Ideally, the signals that reach the brain to eat originates from Ghrelin.
But once you consume a protein-rich diet, your stomach stays full for the major part of the day, hence reducing the habit of binge eating and reducing weight in the long run. Some ideal protein breakfast choices are chia pudding, egg, oat, butter, nuts, and eggs.
Sugar and Carbohydrates, the Nemesis
It has been witnessed, countries in the west consume a lot of sugar in the forms of soda, beverages, baked produce, and ice cream.
For an impactful result, cutting down on white sugar should be the primary objective. Once you cut back on it, you will feel better within ten days, not only physically fit but mentally in a very clarity-like state.
Best alternatives of white sugar, brown sugar, and honey are natural and healthier subsequent alternatives. Moreover, carbohydrates could be reduced to a safer level that should be consumed daily. According to Mayo Clinic, the understanding of each type and the amounts are explained.
Fiber-rich foods have the unique quality of making you feel fuller and energetic throughout the day. Since you feel full and receive the proper nourishments, it is highly unlikely to binge eat and increases the chances of weight loss.
Here are some very commonly favored fiber food choices:
- Whole Grain Cereal for Breakfast
- Whole Wheat Pasta
- Whole Grain Bread
- Nuts and Seeds
- Fruits and Vegetables
Understanding Gut Bacteria
The gut is the house of bacteria that replicates the whole outlook of your health. Since the gut inhibits both good and bad bacteria, some essential, while some bad food choices contribute to how your body stores or loses fats.
Here are some foods that should be incorporated into the diet for better gut health:
- Fruits, vegetables, plant-based foods
- Prebiotics Food: Artichoke, Asparagus, Garlic, Chicory Roots, Banana, Avocado, Leeks, and Onion
- Fermented Foods: Kimchi, Kefir, Yogurt, Sauerkraut, Miso, and Tempeh
Manage Stress and Sleep
Scientists have not stressed enough the wellness and health impact of a good night’s sleep. Sleeping on time, waking up right at dawn has shown amazing health benefits.
With a balanced routine and managed stress, it is less likely to indulge in any of these unhealthy habits.
However amazing these nine tips, it’s best to take one step at a time, surround yourself with forthcoming and encouraging. Moreover, joining the support groups will also gear you with people with the same goals and information on How to lose weight.