Losing weight and having a toned body are what many people dream about. For most of them however, this dream rarely comes to fruition. This is evidenced by the growing rate of obesity in the US. According to the Trust for America’s Health report, the national obesity rate in 2023 is over 40%, and the rate is ethnicity agnostic, as in, black and hispanic people have the highest rate of obesity.
So, what should be done about it? More importantly, how to lose weight? There are cultural, economic, age, and gender-based factors that make weight loss difficult. In this article, I’ll discuss everything.
So let’s get started.
Poor diet
Most people don’t follow a diet that’s healthy and facilitates weight loss. Even people who brag about eating healthy, don’t always eat healthy. What makes a diet healthy? What makes a diet perfect for weight loss? A healthy diet is one that consists of an optimal ratio of protein, carbs and unsaturated fat. The pervasive wisdom is that the ratio should be 40:30:30, as in 40% of carbs, 30% of protein and 30% of healthy fats. However, for obesity prevention, more weightage should be given to protein intake. I’d say a diet consisting of 50% of protein, and 25% of carbs and fats each is the best diet for weight loss. A high protein diet not only promotes weight loss, but reconfigures body composition. What’s important to note here is the source of protein must be diverse, and must include leafy, green vegetables that also contain dietary fibers.
foods that are healthful and often rich in nutrients:
- fresh fruits and vegetables
- fish
- legumes
- nuts
- seeds
- whole grains, such as brown rice and oatmeal
Foods to avoid:
- foods with added oils, butter, and sugar
- fatty red or processed meats
- baked goods
- bagels
- white bread
- processed foods
A sedentary lifestyle
Easy access to technology has made people sluggish. In the past, people worked in the farm, or in the factory for long hours. As a result, they had a sturdy build. But now, most of the work is done through computers, by sitting at a particular place. People don’t even have to go outside for daily needs like grocery, utility, etc, as everything is just a click away. Children and adolescents don’t play outside as much as they used to in the past due to a plethora of gaming apps on handheld devices, and console based games that are too addictive to resist.
This kind of desk-bound and inactive lifestyle is responsible for weight gain. Add to that the consumption of ready-to-eat food laden with trans fat, and fizzy drinks and you have a perfect recipe for rapid fat gain.
Hence, an active lifestyle is a must for weight loss. Hit the gym and do one hour of cardio everyday. If it’s not possible, purchase a treadmill, and walk on it for half an hour. Take baby steps, but be consistent. Most people show enthusiasm to lose weight in the beginning, but lose all motivation within the first few months, and then go back to their lackadaisical lifestyle.
Go on Calorie Deficit
Those who want to put on weight, follow a calorie surplus diet. But you have a different goal. You want to know how to lose weight. To lose weight quickly, you need to go on a calorie deficit diet. Before going on this kind of diet, you need to know how much calorie is your recommended daily intake based on your age, gender, height, weight and body type.
A healthy American man of average height (180 cm), average weight (150 lbs), considering he is not obese, needs 2200 calories everyday for mild weight loss, and only 1500 calories for noticeable weight loss. Keep in mind, these figures are just approximations. Everyone is different, so are their weight loss journeys. It’s always better to consult with an expert to know how much calorie you need to take in everyday to lose weight
Avoid stress
I know it’s easier said than done, but if you are serious about losing weight, avoid stressful situations and people at all cost. The connection between stress and weight gain have been documented in multiple studies. These studies show that when we are exposed to stressors, our bodies release cortisol, a hormone that gives rise to a number of health issues, including weight gain in areas like belly and waist.
Stress also causes some people to eat in copious amounts. Binge eating, especially binge eating by women in their late-30s and early 40s is among the top reasons behind unhealthy weight gain. The science behind binge eating is quite fascinating. The cortisol hormone mentioned above causes an impaired immune system, and elevated blood sugar levels, which cause people to crave fatty, sugary food.
Hence, following a strict diet plan, but not eliminating stress from your life means going back to square one.
Conclusion
Obesity is responsible for a slew of health hazards like liver issues, gallbladder issues, high blood pressure, high ldl cholesterol, type 2 diabetes, and resulting kidney diseases, suppressed immune system, heart diseases, breathing problems, slow metabolism, and even some cancers. So, losing weight should be every obese person’s first priority. Follow the tips shared here that explain how to lose weight, along with consulting with medical professionals. Take supplements if you must. Just don’t stop until you lose all the extra baggage you are carrying in your body.