The benefits of maintaining a healthy body weight are immense. For starters, it can be as simple as making you feel better and more confident about yourself. In addition, you will have more energy in reserve to function better and improve your health further. Healthy body weight also ensures the proper functioning of your circulatory system. It also helps manage your fluid levels better. Besides these common benefits, a healthy weight prevents you from diseases that come with excess body weight. These include reduced risk of diabetes, cancers, arthritis, gallstones, asthma, infertility, snoring and sleep apnea.
Effective Ways to Lose Weight
There are two primary ways to lose weight. They are good physical activity and diet. When done together, these deliver better results.
Physical Activity
big reason for the current crisis of being overweight is insufficient physical activity. The leading cause of this is the sedentary nature of most occupations. Doing sufficient physical activity ensures that calories burn and the weight remains under control. You can do different kinds of physical activities to lose weight. These include:
- Yoga
- Zumba
- Weight training
- Bodyweight movements
- Jogging
- Running
- Swimming
All these physical activities help you burn calories. You can choose any form of physical activity if your goal is to lose weight fast. However, what matters is consistency. If you perform any of these physical activities over a long period, the results will come.
Diet
It is possible to lose weight by just making a few modifications to your diet. If you want to lose weight, the game is all about the calories you take in and the calories you burn. When you limit the number of calories you take in, your body has to search for other ways to produce energy.
So, if you are at a calorie deficit or eating fewer calories with balanced nutrition than you used to, you are well on your way to losing weight. Your body will now use the existing fat to release the energy needed to perform day to day functions. Over time, this will help you shed body fat and lose weight. Although several food plans can help you lose weight, some of these can help speed up your weight loss journey. However, it is best to seek an expert’s assistance while following any of these modified food plans. That is because everybody is different, and their bodies have different demands. In addition, a healthy weight loss journey demands customised plans that are specially created as per various factors, including your age, gender, body type, needs, medical conditions etc. Below are some common weight-loss food plans that can help you lose weight.is one of the most common and efficient ways to lose weight. Studies suggest that traditional hypocaloric diets typically aim at reducing daily energy intake by 500–750 kcal. The recommended calorie intake for the energy restriction happens by diets of 1200–1500 kcal/d for females and 1500–1800 kcal/d for males. The idea is to consume fewer calories so that the body can use excess fat and use it as an alternate source of energy. In the process, you start burning more fat for energy, ultimately leading to weight loss.
Reducing daily energy intake by 400–500 kcal can lead to a modest weight loss of approximately 0.5 kg per week or 2 kg per month. However, research shows that such weight loss is usually seen only in the first months because the rate of weight loss can slow down due to hormonal adaptations resisting weight loss.
Hence, choosing a customised food plan based on your weight loss goals is essential.
Intermittent Fasting
Intermittent fasting is when you fast and eat in cycles. There are two popular methods of intermittent fasting. One is using the 16/8 rule. You limit your calorie intake to 8 hours per day in this scenario. Whatever you want to eat, you must eat it in those 8 hours only. The remaining 16 hours are for fasting. Another popular method is the 5:2 method. You need to take as little as 500-600 calories per day twice a week per this method. In both methods healthy meals and moderate activity improves weight loss.
Intermittent fasting is safe. Most healthy adults can do it. Evidence suggests that intermittent fasting can reduce weight by 0.8-13% when done consistently and adequately. Another conclusive study shows that intermittent fasting could improve fat burn rate while maintaining muscle mass. Further studies in the field suggest that the benefits of intermittent fasting are immense. These include increased insulin sensitivity, reduced inflammation and anti-ageing effects
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