An author once wrote, " I wish I could lose weight as easily as I lose my keys, wallet, cellphone, temper and even my mind."
Yes, it's not easy to lose weight. We must have tried it many times but failed. The only motto to keep in mind before we think of losing weight is believing in ourselves. To change something in our life it is very important to believe in ourselves and have patience. Jenna wolfe said, " You didn't gain weight in one day, you won't lose it in one day. Be patient with yourself."
To find the solution of any problem, we first need to find the root of the problem. For an effective weight loss, its necessary to know the reason for weight gain, which helps you to analyze and follow necessary steps.
Causes of Weight Gain
Some of the common reasons of weight gain are listed below.
Genetics: A normal study shows that children of obese parents are usually obese as compared to those of lean parents. Diet also plays an important role along with the genes.
Junk food: Heavily processed foods or junk food are irresistible and are available at a much lower cost which tempts us from having them. These foods have a high calorie content which leads to weight gain. Vulnerable people get addicted to junk food. They cannot control their eating behavior and hence eat excessively.
Medicines: Certain medicines like anti depressants, medicines for antipsychotics and diabetes increase appetite and decrease metabolism which in turn result in weight gain. Weight gain due to medicines can have many causes. Some medicines stimulate your appetite, some might affect your body’s metabolism, other medicines might affect how body stores and absorbs sugars and other nutrients. Not all medicines cause weight gain. There are medicines like metformin (used for diabetes) and topiramate (used for seizures and migraines) which yield to weight loss.
Added Sugar: Most of the soft drinks contain added sugar which reduce the metabolism and result in weight gain. Starch and sugar are some of the main reasons of weight gain. Added sugar are high in empty calories, impacts blood sugar and hormone levels, tends to be less filling, displaces healthy foods, may cause you to overeat and is linked to obesity and chronic disease.
Some other common causes of weight gain are high blood pressure, elevated blood sugar and low blood lipid profile.
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10 Steps to Lose Weight:
The best way to lose weight is to follow a healthy diet and do regular exercise. Do this with the advice of your doctor who would ensure the diet and exercise that suit your health specific needs. Follow these 10 steps to lose weight in a month.
One of the most effective ways to lose weight is to exercise regularly. Aerobic exercise also known as cardio is the best exercise which helps in weight loss.
A 10-month study found that burning either 400 or 600 calories five times per week by doing cardio exercise resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.
Walking, jogging, boxing, biking and swimming are just a few forms of cardio that can boost weight loss fast.
#2 Calorie Count
For an efficient weight loss, a good calorie count is required. Either you decrease the calorie content or increase your physical activity to keep the calorie in control. There are apps through which this calorie count can be done.
A metabolic test shows the resting metabolic rate (the number of calories burned during rest) through which calorie consumption can be determined and extra
can be shed to lose weight fast.
#3 Water Intake
Apart from changing the calorie intake, we need to know that the beverages which we drink also add up to our weight gain. Beverages like soda, juice, sport drinks, etc. have a lot of sugar content which contribute to the weight gain. Water on the other hand adds up to the metabolism of the body and helps in keeping us feeling full which cuts calorie consumption and enhances faster weight loss.
#4 Cut down carbohydrates
During processing of refined carbohydrates, they lose their nutrients and fiber. Refined carbohydrates are high in calories and are easily absorbed by the blood which causes the sugar level of the body to rise and an increase in hunger.
One large study in 2,834 people found that people who ate more refined grains had on average more belly fat than those who ate more whole grains.
Foods like bread, rice, cereal, potatoes, fried food with breading, pasta, etc. are rich in carbohydrates and hence it is best to avoid these foods. It is important to note here that we need to cut down the carbs and not completely go carbohydrate free as this may lead to memory fog, fatigue and reduced energy output throughout the day.
#4 Fiber intake
Increase the intake of fiber as fiber is a nutrient that helps in stabilizing blood sugar, slow emptying of stomach and keeping us feel full for a longer time.
Oatmeal, fruits like apples, berries, veggies like black beans, peas and chickpeas, seeds and nuts like almonds, chia, flax seeds and peanuts are rich in fiber and intake of these helps in enhancing weight loss.
# 6 Pre-workout
It is suggested that cardio or workout done without breakfast helps use stored fat as energy source for workout and hence helps in weight loss.
This is true but along with losing weight, there is a risk of losing muscle. A lean muscle will increase the metabolic effect thereafter.
#7 High Protein Breakfast
Start your day with healthy, high protein breakfast. Increase in protein intake reduces appetite and calorie consumption. Oats, yogurt, eggs, cottage cheese and peanut butter are few foods to enjoy as part of a healthy, high-protein breakfast. Daily protein intake has to be around 1.6 and 2.2 grams per kilogram.
# 8 Sleep well
Sleep deprivation leads to making us feel hungrier and producing a hormone called ghrelin which triggers hunger and fatigue.
A study in the American Journal of Clinical Nutrition found that when people starved of sleep, late-night snacking increased, and they were more likely to choose high-carbohydrate snacks. In another study done at the University of Chicago, sleep-deprived participants choose snacks with twice as much fat as those who slept at least 8 hours.
#9 Eat Slowly
Slow down, listen to your body, focus on enjoying the food.
Take smaller bites, drink plenty of water, avoid external distractions to help you enjoy your food.
A study says, eating slowly helps in decreasing the calorie intake, increase in water consumption and hence a feeling of fullness arises which is less felt when food is eaten quickly.
# 10 Intermittent fasting
Various meal schedules that cycle between voluntary fasting and non fasting over a given period like alternate days, periodic and time restricted is called intermittent fasting.
Research shows that intermittent fasting can be a powerful tool for weight loss and may be equally effective as calorie restriction.
Alternate day fasting plan is easy to remember under all the plans of intermittent fasting. In this plan fasting is done every other alternate day and anything can be eaten on the non fasting days. On the non fasting days, even though it tempts to have a non nutritious food, try to avoid and have nutritious food for a better weight loss. Initially it becomes a little tough to avoid junk but then it will become a practice. Remember; where there is a will, there is a way.
It is important to remember that, "Nothing is impossible". A simple change in diet, lifestyle and exercise can help you achieve the weight loss goal; keep you healthy and energetic all your life. Pay attention to the diet, avoid common mistakes, exercise without fail and most important we need to believe and focus on the weight loss with these simple steps and you will see the change it will get in your life.