The prevalence of obesity in the United States has increased since the beginning of the 21st century. From 1999 to 2018, the rate of obesity increased from 30.5% to 42.4% and severe obesity increased from 4.7% to 9.2%, according to the Centers for Disease Control and Prevention (CDC). Obesity is a serious medical condition that can lead to other life-threatening illnesses like heart disease, type 2 diabetes, and certain types of cancer. If you are struggling to manage your weight, a successful weight loss regimen might feel difficult to achieve. Yet losing weight doesn’t have to mean starving yourself and rigorously working out. Diet culture and the weight loss industry have made it seem like successful weight loss means limiting yourself and life’s pleasures, when really it is just about eating healthy food and moving your body regularly. Below are a few basic tips to help you on your weight loss journey.
Consult a Nutritionist
When you start considering how to lose weight, it’s recommended to consult with a nutritionist or dietician to devise a successful weight loss plan for you. By contacting a weight loss clinic in Toronto, you can learn about how your metabolism works, portion control, and what foods you should cut out or include in your meals. Often, nutritionists will recommend a diet high in fiber and protein and low in sugar and carbohydrates, especially refined carbs and sugar like pasta, white bread, ice cream, and pastries. However, everyone’s body is different, so speaking with a professional can help address your unique needs. Working with a weight loss clinic can also help you plan out your weight loss goals and how to achieve them.
Move Every Day
Misconceptions around weight loss suggest you need a vigorous, hour-long workout in order to achieve results. In actuality, it’s really just about moving your body—even if it’s just for 10 minutes. If going for a jog or heading to the gym isn’t your thing, that’s okay! There are plenty of other physical activities you can take up that can be just as beneficial. Consider golfing to get your daily exercise in. This relaxing past-time gets your body moving out in nature. You can take up golfing with friends or as a solo sport. Even a short game of golf can provide the daily exercise you need to help manage your weight. Purchase golf equipment like the best custom wedges online where you can choose your grind options and wedge design to help improve your performance.
Try Intermittent Fasting
Intermittent fasting is a fasting method where people cycle between periods of eating and fasting. Research has suggested that it can be effective at reducing the loss of muscle mass associated with low-calorie diets and can be just as effective as regularly restricting calories.
Drink More Water
Staying hydrated is incredibly important for your overall health and it can also help you lose weight. Studies have shown that people who drink water before meals lose more weight than those who don’t. This is because water makes you feel fuller whereas thirst makes you feel hungrier. Have two glasses of water before a meal to help your portion control. Additionally, replace high-calorie, sugary beverages like fruit juice and soda with water. Liquid calories count too, and reducing (or even eliminating) these drinks from your diet you’ll be helping yourself tremendously with weight loss.
Get Enough Sleep
Sleep helps our brains function and it can also help our physical health as well. Poor, inadequate sleep is considered a risk factor for obesity, with a 55% increased risk in obesity for adults and a nearly 90% increased risk for children. Poor sleep interferes with our ability to properly digest and metabolize the food we ingest, so disordered sleeping makes us hungry at weird hours and adds calories to our day. Getting a solid eight hours will help with weight loss and with all around good health and quality of life.