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Maintaining a healthy weight is of great importance. As much as many people appreciate the need for weight management, only some are committed to achieving the right body weight. Surprisingly, a study conducted in 2016 found that at least 13% of adults worldwide were overweight.
Even though various supplements, meal plans, and diets will help you lose weight easily, you must be careful with what you choose. You can easily be carried away by fad diets, which will only look enticing on paper but will not help you lose weight and keep it off.
But dietitian-guided tips will help you lose weight naturally and keep it off.
According to a study conducted by the National Weight Control Registry (NWCR) in the U.S, more than 10,000 people who lost significant weight have managed to keep it off for a very long time.
This article will help you lose weight and keep it off through heathy habits. But before we discuss these tips, we'll discuss the benefits of weight loss. These will help you motivate as to why losing weight will be a good idea!
There is no disputing the fact that maintaining a healthy weight is essential. Proper weight management will enhance your mental, physical, and emotional well-being.
For such reasons, about 50% of adults are committed to losing weight yearly.
So, why should you lose weight? Below are some of the reasons:
Being overweight increases your chances of developing diabetes significantly. Excess fat increases adipose tissue, which causes inflammation and interferes with insulin, a hormone responsible for regulating blood sugar levels.
Read Also: Preventing or Reducing the Risk of Type 2 Diabetes
As you lose weight, your blood sugar level will decrease due to reduced fatty tissue, keeping diabetes at bay.
People who are overweight tend to have low self-esteem. But why is that the case? The extra weight gives them a negative body image, which makes them reluctant to socialize and form friendships. Studies indicate that about 43% of depressed adults are overweight.
Proper weight management will go a long way in boosting your self-confidence.
Weight loss gives you a positive body image that encourages you to participate in social engagements. You become more active and energetic and can participate in various team sports.
Obesity is one of the leading causes of sleep apnea. Overweight or obese people have fat deposits in their upper respiratory tract, which narrow the airways. So, it becomes so hard to breathe that you will hardly sleep a wink.
Weight loss will get rid of this issue and enhance sleep quality.
According to research by the Sleep Foundation, being overweight negatively impacts your sleeping pattern and metabolism. However, you can reset your sleeping pattern by losing weight to rest better at night.
Suffering from insomnia? Read here a few tricks to get quality sleep.
Being overweight leads to high blood pressure, type 2 diabetes, and cholesterol, which are life-threatening. The cholesterol will build up in your blood vessels, hence interfering with blood circulation in your body.
According to Johns Hopkins Medicine, extra weight will strain your heart, exposing you to cardiovascular complications such as heart failure.
Losing weight reduces blood cholesterol and blood pressure, minimizing cardiovascular complications risk.
Extra body weight strains and stresses your joints, making them inflamed and increasing the risk of arthritis. Weight loss will help you minimize joint pain.
According to a study conducted in 2018 among overweight adults who have arthritis, losing at least 20% of body weight, reduced IL-6 levels in their blood, signifying lower inflammation, and enhanced joint function.
Research conducted by the American Cancer Society found obesity causes at least 5% of specific cancers in men and 11% in women. The types of cancers include liver, kidney, breast, gall bladder, esophageal, pancreatic, uterine, and gall bladder cancer.
Related Read: Cancer Diet: Foods To Eat and Avoid!
Normally, the visceral fat around vital organs is deemed to be the root cause of these cancers. Losing weight will be of great help.
Below are some of the dietitian-backed tips that will help you lose weight.
Satisfying your cravings leads to overeating and too much snacking, a recipe for gaining weight. Eating sufficient proteins helps in regulating appetite hormones, thus toning down your cravings.
The proteins will increase the production of satiety hormones GLP-1, cholecystokinin, and peptide YY, alongside a decrease in the production of hunger hormone known as ghrelin, making you feel satisfied.
One easy way to add more protein to your diet is through protein powder.
Sugary beverages have more calories and tend not to satisfy you in the long run. These beverages do not provide the satisfaction or fullness offered by solid foods. As a result, a person is likely to consume too much since the body does not recognize liquid calories.
Read also: The Shocking Truth about Processed Sugar!
To lose weight, you need to monitor your intake of sugary beverages.
You can avoid sugary beverages, which will benefit you since you will not only lose weight but also prevent diabetes and heart complications.
According to studies published in Nutrients, increasing the consumption of vegetables reduces weight. People who eat a lot of vegetables are likely to weigh less. This is because vegetables contain fiber, which fills you up without providing any calories since it is indigestible.
Vegetables are both healthy foods and allow you to lose weight naturally. They contain less fat and calories, therefore inhibiting unnecessary weight gain.
For vegetables to be efficient in weight loss and management, you must take the right amounts. As an adult, you should consume at least 2 cups of vegetables daily.
Not sure how much veggies to add to your diet? Check out our certified meal plans by clicking here.
Fiber is found in food groups such as legumes, fruits, whole grains, and vegetables. It makes you feel full for an extended time since it moves slowly in the digestive tract, thus supporting weight loss.
Fiber increase regularity prevents specific chronic diseases and maintains safe blood sugar levels. To lose weight, you must eat at least 2 cups of fruit.
Related Read: 21 Easy Ways to Get More Fiber in Your Diet
You can also easily ensure a fixed intake of fiber by taking up a fiber powder.
Minerals such as calcium, potassium, zinc, iron, copper and magnesium have fewer calories and will help when you want to lose weight. Besides, they have large quantities of proteins to help you keep good cholesterol levels.
Mineral-rich foods lower blood pressure, minimize the risk of chronic health conditions and control blood sugar levels.
Read Also: Practical Ideas to Get More Vitamins and Minerals through Diet!
You can get minerals from tomatoes, cruciferous veggies, bananas, sweet potatoes, oranges, and leafy greens. You can incorporate these foods into your weight loss diet.
Mindless snacking can contribute to your weight gain. Chronic stress can easily lead you to overeating. This change in your eating behavior can make you obsess. That is why you need to be mindful of what you eat.
Being cognizant of what you are eating helps you avoid unnecessary foods that will only cause more damage than benefits to your body.
Mindful eating enables you to monitor your calorie intake.You will know where those extra calories are coming from. Therefore, you can make wise decisions regarding what you are consuming.
Fats can still be part and parcel of your weight loss diet. However, there is a catch. Not just any type of fat will do the trick. It would be best to capitalize on healthy fats, including peanut butter, peanuts, cashews, olive oil, avocado, and almonds.
They lower bad cholesterol levels and increase good cholesterol levels so you can lose weight naturally.
Snacking and intake of sugary drinks can easily lead to gaining unnecessary weight. If you intend to lose weight, you must look for dietitian-backed tips to help you lose weight naturally and safely.
Avoid fad diets which may look good but will cause more harm than assistance to your weight loss journey. Some tips you need to take advantage of include eating healthy fats, increasing your vegetable intake, avoiding sugary drinks, mindful eating, and eating more proteins, mineral-rich foods, and fiber.
Losing weight comes with a wide range of benefits. You can keep some cancers at bay, sleep well, enhance self-esteem and self-confidence, prevent cardiovascular complications, and minimize joint pain.
To start your weight loss journey, check out our weight loss meal plan here.