People who are overweight or obese, even without other risk factors, are more likely to experience cardiovascular disease and stroke. Obesity is harmful because carrying extra weight puts a strain on your heart. It can cause diabetes and high cholesterol and hypertension.
One of the things you can do to reduce your chances of getting cardiovascular disease and other obesity-related diseases is to lose weight. Even a small weight loss of between 5% and 10% of your body weight is expected to have a positive effect on your health, including lower blood pressure, cholesterol and blood sugar levels.
It is also vital that you go for long-term weight loss rather than temporary weight loss, as this is the only way to guarantee that you will not suffer from diseases caused by being overweight.
When you’re aiming to lose weight, here are some ways to ensure you promote long-term weight loss.
The first thing you need to do before starting your weight loss journey is to motivate yourself. This will support you to continue to achieve your goal regardless of the challenges. You can use two basic categories of motivation when losing weight: intrinsic and extrinsic, or motivation that comes from inside and outside of you.
Extrinsic motivation can help you jumpstart your weight loss regimen, but it rarely sustains you once you reach your goal or helps maintain your weight loss once you do. It would be best if you create an internal motivation for it.
This invites you to truly RULE each of the goals of your own free will, rather than conforming to goals imposed by someone else or society. It also invites you to start believing that it is possible to be successful and to develop a circle that will ideally support your independent efforts.
Take fat burning supplements
Fat burners work by raising blood pressure and overall energy expenditure, which over time can lead to weight loss. You might consider taking a fat burning supplement if you’ve been struggling to lose weight. Fat burning supplements can be made from natural or synthetic substances. These pills are designed to help with weight loss.
For men who are struggling to lose weight, there are fat burning supplements that are created just for men. Meanwhile, for women who are experiencing a plateau during their weight loss journey, fat burning supplements designed for women may be a great option for you.
Set appropriate goals
Most individuals trying to lose weight are solely focused on their end goal. But the key is not to lose track of the nutritional and physical modifications that will get you to your goal. At the same time, decide on a few nutrition and fitness goals that you are willing to commit to. Also, make sure they are reasonable and specific.
For example, exercising more is an incredible goal. However, it is not specific. Instead, you can set walking or jogging for 30 minutes a day. In addition, you also need to consider whether your goal is realistic, especially if you are starting out.
Adopt a high protein diet
Eating more protein-rich foods can help you eat less and burn more calories. A study linked eating more high-quality protein with a reduced likelihood of becoming obese and gaining excess body fat.
Moreover, a high-protein diet has been shown to support weight loss by maintaining metabolism and muscle mass. Consider adding a few servings of protein-rich meals to your daily diet. Eggs, seafood, beans, tofu, and dairy products such as cheese, milk, and yogurt are examples of protein-rich foods.
Get adequate sleep
One way to easily achieve and maintain a healthy weight is to go to bed early or set your alarm a little later. There are studies that link weight loss with adequate sleep.
One study found that young women who slept 6 hours or less per night had an increased risk of obesity. Also, getting one hour less sleep a night prevents people on a low-calorie diet from losing as much weight as those who get the recommended amount of sleep.
While everyone has different sleep needs, getting at least 7 hours of sleep each night is said to have the greatest positive effects on both weight control and overall health.
To maintain a proper sleep pattern, commit to a regular bedtime, limit caffeine consumption in the evening, and limit the use of electronic devices before bed.
Be physically active
Although you can still lose weight even if you don’t exercise, physical activity and cutting calories will give you a significant advantage. Exercise can help you burn excess calories that your diet alone couldn’t.
Exercise also has a number of other health benefits, such as improving heart health, improving mood and lowering blood pressure. In addition, exercise can help maintain weight loss. According to studies, those who successfully maintain their weight over time engage in regular exercise.
Losing weight is an effective way to avoid heart disease, high blood pressure and certain diseases because obesity is among the common factors that cause such diseases. However, if you decide to lose weight and maintain it to achieve a healthier life, you can follow the above methods.
These ways will help you increase your chances of losing weight with every effort you put into your training and easily maintain a healthy weight.