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Why is it so Hard to Lose Weight?
Losing weight is not easy. Many people struggle to achieve their fitness or health goals. Physiological factors or circumstances such as poor diet, lack of exercise, genetics, medications, pregnancy and other lifestyle and environmental factors can all play a role in making it easier or harder to shed those pounds.
Carrying around too much weight feels uncomfortable, and it can also damage your health. Obesity is a risk factor for a number of serious health conditions, including cardiovascular disease, diabetes, osteoarthritis, stroke, sexual dysfunction and some types of cancers. Losing weight is always advised to help reduce the risk of these diseases or help reduce the damaging effects of these disease in addition to improving your self-esteem.
Attempting to lose a 100-pound weight can be a long and frustrating journey, but with determination and the right attitude, nothing is impossible
If you’re struggling to reach your health and weight goals, here are tips to help you overcome these challenges
Consult Your Physician
Before embarking on your journey to losing weight, it is very essential to talk to your doctor to make sure your weight loss program is safe appropriate for you
Your doctor may recommend a series of test, most especially if you are not seeing any result. Your weight gain might have an underlying medical cause. Excess weight can be caused by drugs, hormonal imbalances, menopause or thyroid disorders. In addition, your doctor may refer you to a registered dietician, or physical therapist who can tailor programs or services to meet your needs. They will guide and teach you about safe and healthy weight loss
Do Away with Junks and Fast Food
This is possibly the most important and effective lifestyle change you can make to help you get started on your journey to losing weight
Staying away from too much sugar and fat will help control your blood sugar levels, at the same time forcing you to cut out some of the highest-calorie junk foods. Throw away any sweets like (gums, ice cream, or chocolates), biscuits, chips and soft drinks (like fruit juice or carbonated drinks).
Also, make it a habit to cook your meals rather than eating in restaurants or fast food centers. A report from John Hopkins University found people who cook their own dinner most nights tend to swallow less sugar, fat, and calories than people who rarely cook
Eat More Protein
A high-protein breakfast may help with weight loss because of the unique ways that protein regulates appetite and satiates hunger. Diets rich in protein take long hours to digest, so they keep you satisfied longer than other foods. Protein also keeps blood-sugar levels steady, which contributes to a reduced desire to eat and body composition that occurs after a dramatic drop in blood sugar. You also burn more calories eating protein since the body requires more energy to digest the nutrient than it does fat or carbohydrates.
Protein-rich foods you might want to consider are Greek yogurt, protein bars, tuna, wild fish, whole grains, beef, beans, reduced fat cottage cheese, protein shakes, turkey bacon or turkey sausage, oat, quinoa, white meat.
In general, women should consume 46g of protein daily and men should consume 50g of protein daily.
Incorporate More Veggies and Fruits into your Meals
Fruits and vegetables are very low in calories and can help provide bulk to your diets and keep you feeling satisfied longer. Eat a variety of vegetables and fruits each day or week. Starchy vegetables like carrots, peas or potatoes contain slight calories, but they are okay to eat when trying to lose weight
Active Lifestyle
Combining a healthy diet with exercise is a very effective way to drop weight faster rather than depending on diet alone. Studies have shown that exercise raises your base metabolic rate which means you burn more calories over the course of the day, but according to Professor Thijssen, if you exercised for three or four months without altering your diet, you’d only lose about 1kg.
To get the best from the exercise, it is recommended that you incorporate some form of aerobic exercise into your workouts. This should be at least three times a week, for a minimum of 20 minutes per session. However, more than 20 minutes is ideal if your goal is to lose weight. Incorporating just 15 minutes of moderate exercise such as walking one mile, on a daily basis will expend up to 100 more calories.
You can also employ high-intensity interval training (HIIT) in your workout. By varying your intensity level, you increase post-exercise oxygen consumption, so you end up burning more calories, even several hours after you’ve finished your workout.
It is important not to go overboard, so you don’t end up hitting a fitness plateau. Allow adequate time for recovery. Get enough sleep and replenish your energy stores
Stay Motivated
There are days when you will hit a wall, you will become frustrated with yourself, most especially if there is no progress or changes. You might need to change your approaches and routines.
Emotional support from health communities, family and friends can go a long way in your fitness success. Be open about the ways in which they can help you to make your plan a success. Your spouse may be willing to take on extra tasks: your kids can assist around the house. Your boss may even be willing to support your diet and exercise plan by providing some flexibility to your work schedule. After all, a healthy employee is more likely to be a productive employee. Strategically surrounded yourself with fit-minded people. They will encourage you to form healthy behaviors and influence you to adopt both a new mindset and way of life.
Consistency and determination is key
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References
Jayamanne, G. (2014). Shape up nicely. Nursing Standard, 28(51), 26-27. doi: 10.7748/ns.28.51.26.s27
Lemstra, M. (2016). Weight-loss intervention adherence levels and factors promoting adherence. Journal Of Obesity & Weight Loss Therapy, 06(04). doi: 10.4172/2165-7904.c1.029
Napoleone, A. (2014). Diet Therapy of Obesity: Observations on the Usefulness of Weekly Supervision in the Improvement of Weight Loss. Journal Of Obesity & Weight Loss Therapy, 04(03). doi: 10.4172/2165-7904.1000225
Relatic K, S. (2017). Obesity, Metabolic and Cardiovascular Disorders. Journal Of Obesity & Weight Loss Therapy, 08(01). doi: 10.4172/2165-7904.1000e121
