Lifestyle

15 Ways to Lose Weight Through A Healthy And Safe Plan

Maintaining a healthy weight is important for one’s mental health and general well being. A healthy weight helps lower the risk of some diseases such as diabetes, heart disease, stroke, and high blood pressure. In addition, it helps to decrease the risk of cancers.

As you continue to age, if you continue to consume the same type and amount of food and you don’t engage yourself in some agile work, you will definitely gain weight. This is because your metabolism i.e how your body derives energy from food, can reduce with age and your body composition (amount of fat and muscle) is totally different from when you were younger.

The energy which your body derives from the food you consume is measured as calories. The more calories you eat, the more active you have to maintain your weight and vice versa i.e the more active you are, the more calories you will need. As you grow old, your body might need less food for energy. However, the same amounts of nutrients will still be needed.

HOW TO MAINTAIN A HEALTHY WEIGHT

There are many factors that can have an effect on your weight. These include age, gender, genetics, sleeping pattern, culture, family habits, and your environment. Some of these factors can make it difficult to keep weight off and lose weight.

However, choosing healthy foods and being active is very important to your health regardless of your age or weight. It is very important to choose nutritious foods. In other to keep your weight the same, you need to burn the same number of calories as you drink and eat. Although, if you wish to gain weight you can burn fewer calories more than you eat and drink and if you wish to lose weight you can burn more calories than you eat and drink. In order to maintain a healthy weight you have to eat foods with more nutrients and little calories.

IMPORTANCE OF MAINTAINING A HEALTHY WEIGHT

The importance of maintaining a healthy weight are numerous. However, in order to maintain a healthy weight, the food you eat contributes greatly to your weight. The food you choose each day has a negative and positive effect on your weight. Whether the effect is positive or negative all depends on the kinds of food you eat. Good nutrition contributes greatly to our healthy lifestyle. Good nutrition combined with physical activity can help you maintain a healthy weight and also reduce your risk of chronic diseases such as heart disease and cancer as well as promoting your mental health.

However, people who have a healthy weight but poor nutrition are at risk of a disease condition or even death. These diseases include high blood pressure (hypertension), heart disease, osteoporosis, type 2 diabetes and some certain types of cancer. You can be able to protect yourself from these diseases by making smart food choices. Unhealthy habits of eating also contribute to obesity. Hypertension and diabetes type 2 which are disease conditions seen in adults are now often seen in younger ones. This is usually caused by unhealthy eating habits and increase in body weight gain. Also, dietary habits which are used to bring up kids are often seen in them when they grow up, which means the eating habit a child has from childhood also has an impact on them when they become an adult. It is important to teach children how to eat healthy, because it has an impact on their health life as they grow up.

Good nutrition and healthy weight helps to decrease chronic disease risks and also eating healthy food will provide nutrients which your body needs to stay healthy, strong and active.

Healthy weight helps you to keep dangerous diseases in check. Asides boosting your self-confidence and other psychological benefits. Some of these diseases are as listed below:

  • Heart disease
  • High blood pressure (hypertension)
  • Stroke
  • Cancer
  • Back pain
  • Infertility
  • Anxiety
  • Depression
  • Breathing problems
  • Sleeping problems
  • Gall bladder
  • Fatty liver disease
  • Kidney disease

HEART DISEASE

Heart disease or cardiac disease is a terminology that is used to define numerous problems that may have a negative effect on your heart. The most popular heart disease is when a blood vessel that transports blood to the heart becomes narrow and hard. This deprives the heart of getting all the blood need to carry out its function. There are other problems that affect how efficient the heart pumps. A person suffering from heart disease may suffer from cardiac arrest, heart failure, chest pain (angina), sudden cardiac death or abnormal heart beating. Heart disease has been identified as the major cause of death in some countries.

People with unhealthy weight (overweight) or who are obese are usually at a higher risk of having a cardiac disease. Health problems associated with this include high cholesterol, hypertension (high blood pressure) and high blood sugar

HIGH BLOOD PRESSURE (HYPERTENSION)

Blood pressure is the way your blood pushes against the walls of your arteries. Each time your heart beats, it transports blood through your arteries to the rest of your body. Hypertension often has no symptoms or sign, but it may lead to serious health problems such as stroke, heart disease, and kidney failure. Normal blood pressure is said to be 120/80 mmHg. The top number is Called systolic blood pressure while the lower number is called diastolic. When the systolic blood pressure is 140 or higher and the diastolic pressure is 90 or higher, you are diagnosed to have high blood pressure. The effects of high blood pressure also have impacts on obesity and overweight. A person having large body size may have high blood pressure because the heart needs to do extra pumping in other to supply blood to the entire body cells. Excessive fat can damage your kidneys, which helps to regulate blood pressure.

STROKE

When the flow of blood to a person’s part of the brains stops, it can lead to the death of brain cells, which may result in stroke. However, the most common type of stroke called ischemic stroke happens when a blood clot blocks an artery that transports blood to the brain. Hemorrhagic stroke is another type of stroke which happens when a blood vessel in the brain bursts. Obesity and overweight are diseases known to cause an increase in high blood pressure. However, high blood pressure is a major cause of stroke. Excessive body weight also increases your chances of having other problems that link to strokes such as high blood sugar, heart disease, and high cholesterol.

CANCER

Cancer is said to be the second leading cause of death in some country. It is a disease condition that occurs when cells in one part of the body, such as the colon, take on a shape that is out of control which seems to be an abnormal growth. The cancerous cells are said to sometimes spread from the actual location to other parts of the body such as the liver. However, an adult with an unhealthy weight has the tendency of having several types of cancers. Avoiding weight gain, healthy eating, and physical activity may help reduce the risk of having cancer. Weight loss may also reduce your risk of having cancer.

There are certain cancers that can be linked to obesity and overweight because being overweight increases the risks of developing these types of cancer. These are as highlighted below:

  • Colon and Rectum cancer
  • Endometrium cancer
  • Gallbladder cancer
  • Kidney cancer

Children who have healthy weight are said to experience being bullied less, unlike children that are overweight. Overweight children are said to have poor self-esteem and eating disorder than children that have healthy weight.

However, having a healthy weight can help you live longer and also reduce your chances of having a chronic disease, and also enable you to communicate in public.

Sometimes people with unhealthy weight feel down or anxious about their weight. They feel sad for not being healthy and energetic. This later results in poor self-esteem because they blame themselves for not being active and fit. Furthermore, a person with depression or anxiety tend to neglect their health because they are usually more engrossed in something else. A person experiencing grief, depression or anxiety may eat little food which may put them on the risk of becoming underweight and malnourished.

In order to maintain a healthy weight, it is important you limit the size of calories you take. Also eating healthy snacks during the day if you are planning to gain weight and try to be physically active as much as you can.

BENEFITS OF HEALTHY WEIGHT

  1. Sound sleep: People with a healthy weight tend to sleep better and soundly than people with unhealthy weight. People with unhealthy weight have difficulty breathing when sleeping because their lungs will be unable to expand due to the presence of fat in the airway. This difficulty in breathing can often lead to nighttime problems such as sleep apnea.
  2. Increased Fertility: As a woman, being overweight or underweight can affect your fertility which can result in infertility. Your weight can affect your periods and ovulation in a positive way if you maintain a healthy weight and in a negative way if you have an unhealthy weight.
  3. Reduced Breast Cancer Risk: Women with a healthy weight tend to have a low risk of having breast cancer. However, being overweight can increase the risk of breast cancer.

WHAT IS WEIGHT GAIN?

Weight gain is simply the addition of weight to existing body weight. There can be an increase in fat deposition, muscle mass, excessive body fluid such as water and some other factors. Putting on weight excessively is said to be a serious medical condition which is not good for one’s mental health. However, it is said that whenever gaining body weight is as a result of an increase in body fat deposits, an individual may become overweight or obese. Having more body fat (adipose tissue) than normal is not considered good for healthy living. Whether the food an individual eats has an effect on them, weight gain by them vary greatly depending on some factors such as calories present in the foods ingested, physical activity, amount of salt present in the foods, time food was ingested, amount of foods intake, amount of water intake, age of an individual, genetics, individual’s nationality of origin and some other factors.

People’s body weight increase excessively depending on the food consumed. Eating food full of Trans or saturated fat can cause unhealthy weight gain which increases the amount of adipose tissue present in the body. Excessive adipose tissue can cause medical health problems such as diabetes, cardiovascular disease, osteoarthritis, liver disease, sleep apnea and some types of cancer.

WHEN BEING OVERWEIGHT BECOMES A MENTAL HEALTH CONDITION

Genetics make up have a huge effect on an individual’s weight. Whether a person is overweight or underweight are usually attributed to genetics. Although environmental factors also have its effects on a person body weight. However, genetics holds the key while environment factors unlock the door. These two work hand in hand and being obese is said to be the influence of genetics.

However, the effect of genetics on weight varies greatly from one person to another. People who are overweight have genetic predisposition much of their life because genes account for predisposition to being overweight.

Unhealthy weight or being overweight doesn’t always result from an eating disorder. However, the condition called BED (Binge Eating Disorder) has a great effect on obesity and some other mental health condition. Binge Eating refers to as a situation where an individual consumes an amount of food in a discrete way which is consuming larger food than most people will eat at that particular time. Binge Eating Disorder is said to be an actual eating disorder which has a negative effect on one’s mental health. People with binge eating disorder (BED) tend to have more suicidal behavior than people with other eating disorder. In the presence of alexithymia, an individual with binge eating disorder can have increase in suicide ideation.

Alexithymia is a situation in which an individual has difficulty in communicating and identifying how they feel. A person suffering from Alexithymia tends to have problems in focusing cognitively on their internal environment and also have difficulty in differentiating between their feelings and body sensations such as satiation. However, an increase in levels of alexithymia affects all types of eating disorder.

EFFECTS OF SOME FACTORS ON YOUR BODY WEIGHT

There are many factors that can affect your body weight. An individual can’t control some certain factors such as genetic makeup, the gender & age of an individual as well as a developmental determinant. Effects of other factors in which an individual has control over include diet, physical activity, and social & environmental factors.

HEALTHY WEIGHT LOSS

Healthy weight loss is not all about diet or program. It is about an individual’s lifestyle which include prolonged changes in daily eating habits and physical activities. It is a natural feeling for anyone to think about losing weight in a fast manner. However, a healthy weight loss is a gradual and steady process. People who lose weight in a gradual and steady process are more successful at keeping weight off. In order to achieve a long-lasting healthy weight, healthful eating and physical activities must be carried out every time as this will allow you to keep your weight off. Without a committed heart, losing weight is not an easy task.

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15 WAYS TO LOSE WEIGHT IN A HEALTHY AND SAFE MANNER

Losing weight in a safe and healthy manner can be difficult. However, the result is definitely something we are going to be proud of. Maintaining a healthy weight is tough and losing weight is even tougher. Many people have tried to lose weight through their diets but often fail to achieve the result they desire. This article will help you understand how you can lose your weight safely and healthily and also achieve the weight you so much desire.

The following methods will help achieve a healthy weight safely. These include

1. WATER INTAKE

Water is the best fluid that anyone can take throughout the day. Staying hydrated gives you nothing but healthy weight, because it contains no calories and it is very important to our mental health. Water is very important for healthy living and is the main principal constituent of the human body. Water is necessary for the proper function of our body and maintaining a healthy weight. When you drink water on a daily basis and also drink water before meals, it can help you to reduce the amount of food you will eat and also help increase your metabolism.

2. AVOID SUGARY DRINKS AND BEVERAGES

Fruit juices, sodas, and energy drinks usually contain excess sugar, which can cause you to gain weight and thus make it tough for you to lose weight. Alcohol and specialty coffees such as lattes which contains milk and sugar are high in calories. Replacing beverages with water or herbal tea can make you lose weight in a less stressful way.

3. AVOID EATING REFINED CARBOHYDRATES

Refined carbohydrates are capable of damaging the body’s metabolism than saturated fats. In response to the sugar present in refined carbohydrates, the liver will create and release fat into the bloodstream in a continuous process that can cause damage to the body system. Refined carbohydrates such as white bread, white flour, candies increase body weight. In order to lose weight, eating whole grains carbohydrate is good for one’s health rather than eating refined carbohydrates. Bread, rice, and pasta are also available in whole grain which may help reduce one’s weight and also protect your body from disease.

4. EAT MORE PROTEIN

High-protein diets can help a person to lose weight. A diet high in proteins can help decrease the rate of cravings for foods and also to manage body weight. In other to maintain a healthy weight, it is advisable for someone to eat food high in protein. Food that are high in protein and low in fat include Meat; chicken, beef, lamb, pork, etc. Eggs; eating whole eggs with the yolk is the best. Fish and Seafood; Trout, Salmon, Shrimp, etc.

5. BLACK COFFEE

Drinking black coffee has a positive effect on our mental health when taken without sugar and fats. Drinking coffee also helps to lower the risk of diabetes and liver disease.

6. EATING FRUITS AND VEGETABLES

A diet rich in fruits and vegetables can help a person to lose weight and also help to maintain weight loss.

7. REGULAR EATING OF FIBER

Eating fiber regularly provides great help in weight loss. Fiber promotes digestion and helps a person to get filled easily which will allow the amount of food consumed to reduce and prevent weight gain.

8. AVOID EATING SUGAR

Sugar comes from fructose, which it breaks down in the liver and turns to fat. Fat helps to gain more weight so it is advisable to quit eating sugar in order to lose weight.

9. AVOID EATING PROCESSED FOODS

Processed foods usually contain little nutrients than whole foods and are high in fat, calories, sugar, and sodium.

10. REDUCE EATING CARBOHYDRATES

Healthful low carbohydrates diets help an individual to lose weight by limiting the extra sugar intake.

11. EATING WHEY PROTEIN

People who eat whey protein increase their lean muscle mass while reducing body fats and this also helps to reduce body weight.

12. ADDING SPICE TO FOODS

Presence of spice in foods can also help a person to lose weight. Capsaicin is the chemical present in spices and capsaicin can help burn fat and also increase metabolism.

13. AVOID EATING TOO FAST

When people eat slowly it helps reduce the total number of calories they consume.

14. ENGAGE IN EXERCISE

Going to the gym is also an important way to reduce body weight. When you do exercise you burn fats by doing this, your body fat reduces as well as your body weight.

15. GETTING GOOD SLEEP

Getting good sleep helps to maintain a healthy weight.

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