Excess weight puts you at increased risk for many health problems, including heart disease, high blood pressure, diabetes, and some cancers. Losing weight reduces these risks.
You can lose excess weight by making gradual, healthy lifestyle changes. To get started, figure out your starting point by finding the weight that would put you at a healthy BMI.
1. Eat a Healthy Diet
Eating a healthy diet can help prevent weight gain and maintain a healthy weight. Excess Weight Loss can increase your risk of heart disease, stroke, type 2 diabetes and some cancers. The key to a healthy diet is eating regularly at regular intervals (three nutritious meals a day plus snacks) and choosing foods that provide all the important vitamins and minerals you need. Try to eat more nutrient-rich foods like fruits and vegetables, white and oily fish and wholegrain and high-fibre starchy carbohydrates rather than foods that are high in saturated fats, added sugar or salt – these tend to be higher in kilojoules and can cause weight gain.
A healthy diet includes foods from each of the five main food groups in the amounts recommended. It’s also important to eat more fibre, especially from fruit and vegetables, which can help you feel full.
Aim for at least 5 servings of vegetables and fruit a day and include foods of all colours. If possible, prepare your own meals to reduce salt and fat intake. Choose leaner cuts of meat and poultry, and limit your consumption of processed or packaged foods. Eat two portions of fish a week, preferably oily, which can provide essential omega-3 fatty acids that help lower the risk of heart and circulatory disease. Portion size is important – larger portion sizes can pile on extra calories.
2. Exercise Regularly
Excess weight can increase the risk of many serious health problems, including heart disease, stroke, diabetes, cancer, and depression. To reduce your risk of these problems, you must lose excess weight through healthy eating and regular exercise.
Exercising regularly is not always easy, but it can help you burn calories and build muscle. The key is to find a physical activity you enjoy, and stick with it. It may take two to six weeks to get into a routine, but once you do, exercising will become as natural as brushing your teeth.
People who have successfully lost weight and kept it off often exercise about 60-90 minutes per day. This might mean taking a walk in the morning, at lunch time, and in the evening. It is important to talk with your doctor before beginning a new exercise program, especially if you have certain health conditions or take medications.
Getting the right amount of exercise will also help you feel more energetic, which makes it easier to stick with your diet. Ideally, you should be active on most days of the week and include both moderate intensity aerobic activity and muscle-strengthening activities. Try walking, climbing stairs, playing a pickup game of basketball, cycling, dancing, or using a home gym machine. If you prefer more intense exercise, speak to your healthcare provider about safe levels of exercise.
3. Get Enough Sleep
People who get enough sleep have a lower risk of obesity, Rubino says. Insufficient slumber can alter hormone levels that control hunger, so it’s important to get at least 7 hours of restful sleep each night. A good place to start is going to bed and waking up at the same time each day, including weekends. It also helps to avoid large meals and caffeine within a few hours of your bedtime.
If you struggle with insomnia, a condition that interferes with sleep, consult your doctor about treatment options. You might benefit from an over-the-counter or prescription sleep aid. If you have trouble falling asleep, try turning off your TV and computer and calming your mind with reading or listening to relaxing music. Also, avoid using electronic devices and a hot room when sleeping.
4. Manage Stress
Stress is not only bad for long-term health, but it also thwarts weight loss and promotes unwanted weight gain. That’s why it’s so important to reduce and manage stress.
During times of extreme stress, your body releases cortisol to prepare you for a threat or emergency. This causes the hormones in your body to slow down digestion and suck up energy from the food you consume. Eventually, your body becomes depleted of the nutrients you need, which can make it more difficult to lose weight.
You might find yourself eating more junk foods when you’re stressed, or you may skip meals because you don’t feel hungry. In addition, stress affects the vagus nerve, which controls gastrointestinal tract peristalsis (the movement of digested food). When the nerve is disrupted, it can lead to GI issues like diarrhea.
The best way to avoid stress-related weight loss is to eat healthy, manage your mood and get enough sleep. But if you’re under chronic stress, it may be helpful to talk with a therapist or other mental health professional about reducing your day-to-day anxiety and creating a healthy stress management plan.
Conclusion
If you aren’t able to lose weight despite eating well, getting enough sleep and avoiding excess stress, it’s time to see a doctor or dietitian. They can help you determine the cause of your unexplained weight loss and create a healthier, more sustainable diet and lifestyle.