4 Crucial Factors for Healthy Weight Loss
According to the Centers for Disease Control and Prevention (CDC), only following a diet or program is not enough to achieve a healthy weight and sustain it. Healthy weight management goes beyond food and nutrition and involves four major aspects of our lifestyle. Let us find and understand those crucial healthy weight loss factors in detail.
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For steady weight loss, individuals need to follow a lifestyle with a healthy and balanced diet, regular physical activity, stress management, and sleep. These aspects of lifestyle can be considered crucial to keeping the weight off for a long time. Also, age, genetics, diseases, medications, and environments may also contribute to weight management.
Let us elaborate on these four healthy weight loss factors for sustainable weight management.
Food and nutrition are essential for our survival. It provides nutrients that provide calories or energy for all essential life functions such as respiration, digestion, and excretion. Nutrition is also vital for the growth and repair of the body, keeping the immune system healthy and so on.
- Role of Diet in Weight Loss
To understand the role of diet in weight loss, you need to understand the concepts of calorie consumption and burn. Food provides us with essential calories for life function but excess of it may lead to many health concerns, and weight gain is one of the most common and first ones that usually occurs.
Your eating habits play the biggest role in weight gain and, thus, in weight loss too. You need to manage your daily calorie intake to keep your body within the optimal weight range. This means that you should burn as many calories as you eat or vice versa. Take steps to boost your metabolism so your body burns calories, even when you’re resting.
- Suggestions for Diet for Weight Loss
For achieving and sustaining optimal weight, opt for a balanced and nutrient-dense diet with healthy foods to lose weight. Add protein-rich foods such as fruits, vegetables, whole grains, and lean proteins to your diet. Always prefer food choices that provide essential vitamins and minerals without adding calories or saturated fats. Also, portion control is important since overeating even healthy foods to lose weight may affect your weight and health in a bad way.
Regular Physical Activity
Physical activity is necessary for our health and well-being. Being physically active improves your brain health, aids in weight management, lowers the risk of disease, strengthens bones and muscles, and improves your capability to do further physical activities on a daily basis. It is one of the most prominent healthy weight loss factors.
- Role of Physical Activity in Weight Loss
As mentioned above, weight loss or gain primarily depends on the rate of calorie consumption and burn. Physical activity boosts calorie burn since it increases your total energy expenditure. Doing optimal physical activities according to the calories you are consuming through food is crucial to maintaining energy balance and losing weight.
- Suggestions for Diet for Weight Loss
Avoid a sedentary lifestyle and take regular breaks in your daily routine to accommodate physical activity. Practice yoga, running, walking, jogging, and other such activities in your lifestyle. Leave no chance to take stairs or walk to stay active. Avoid eating more to avoid the extra calories they burn. With that approach, you can decrease fat around the waist and total body fat, reduce obesity, and accelerate weight loss.
Stress is an inevitable part of modern life. The never-ending juggle of work, study, family, technology, finances, friends, social life, diet, and exercise is causing stress for almost every individual in modern times. It leads to many health problems and weight loss is one of them, making stress management one of the key healthy weight loss factors.
- Role of Stress Management in Weight Loss
Chronic stress can lead to weight gain. Your appetite deteriorates due to chronic stress and adrenaline’s effects. Meanwhile, cortisol begins to signal your body to replenish your energy stores as it stimulates your fat and carbohydrate metabolism to create an energy surge in your body. This phenomenon tends to result in overeating and weight gain. Stress management becomes necessary to break this cycle and initiate weight loss.
- Suggestions for Stress Management for Weight Loss
Managing stress is not only essential for weight loss; it also helps you lead a more balanced, healthier life. Learn certain life skills, such as problem-solving, prioritizing and focusing on important tasks first and managing your time. Practice relaxation techniques such as deep breathing, yoga, meditation, tai chi, and prayer for stress management and weight loss.
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Sleep helps keep your mind and body healthy. Getting enough sleep is vital for your wellness. Modern lifestyles not only generate significant levels of stress but also eat up sleep. Most adults require 7 or more hours of good-quality sleep daily. Sleep quality is also important so you feel relaxed and calm when you wake after 7-8 hours.
- Role of Sleep in Weight Loss
When you don’t get enough sleep, you hamper your fitness, which often affects your weight. Less sleep may affect your digestion and metabolism, thus affecting your overall calorie burning cycle. Also, losing sleep while dieting reduces the amount of weight lost and leads to overeating. Adequate amounts of quality sleep are necessary for a healthy weight loss plan.
- Suggestions for Sleep for Weight Loss
Decreasing your caloric intake is crucial to losing weight and just by sleeping more, you may be able to reduce your caloric intake substantially. Even one hour of extra sleep makes a difference when it comes to belly fat. Keep a regular sleep schedule, sleep in a dark room and manage your stress for a fine amount of quality sleep for weight loss.
Weight loss is much more than seeking healthy foods to lose weight. Along with your diet, you must manage your stress and sleep while incorporating adequate physical activity into your daily life. Such a comprehensive approach will not only help you lose excess weight quickly but also ensure good health and well-being for a long time.
Disclaimer: The information provided in this article is for educational purposes only and should not be considered as a substitute for medical advice. Consult a healthcare professional before implementing any home remedies or making significant changes to your lifestyle.