Weight loss has become a trending discussion in the world today, as many people constantly seek for ways to lose weight and maintain a healthy weight. Many have tried various restrictive diet and ridiculous lifestyle changes, which could get frustrating over time, especially when it doesn't seem to be working.
However, weight loss shouldn't be as complicated. It is easier when you implement changes over time and keep them consistent, rather than forcing in a new lifestyle in one snap.
Here are a few tips to help you lose weight comfortably in 2019:
1. Start With the Goal Setting
The first step to weight loss is to set smart goals that will guide you throughout the journey. While you set your goals, always think long-term and then take it gradually and steadily. You can further break down your long-term goals into smaller goals to help you achieve them easily. While you set your goals, ensure you don't tie them to weight loss only, but your health and fitness in general. Set smart goals, like the number of times you intend to work out in a week, the time-length, and how you intend to go about it or the physical activities to incorporate. Over time, if you keep this up, you would notice changes.
2. Choose The Diet Approach That Works for You
While there are so many diet options for you to choose from, it's always best to go with one that works for you and not try to fit into one because it worked for someone else. The major idea to have in mind is to maintain the recommended percentage of your calories from major nutrients. This includes:
- Protein: 10% to 35%
- Carbohydrate: 45% to 65%
- Fat: 20% to 35%
Keep experimenting on yourself by trying new diets until you find one that works perfectly for you.
3. Get Good Amount of Sleep
Lack of sleep has been linked to increased weight gain. Ghrelin, a hormone that stimulates the appetite is produced more in sleep-deprived people, so you tend to eat more compared to those who are well-rested. Getting a good amount of sleep makes a difference, as it is possible to sleep without having adequate sleep. When you are tired, you are more likely to put food in your mouth, and this can be avoided if you sleep well. Target 6-8 hours of sleep daily and ensure you put the lights out, including electronic devices, an hour before going to bed. This will help you sleep faster and get a good quality of sleep.
4. Start With Exercise to Make Your Body More Flexible
During this period of weight loss, engage in physical activities to make your body more flexible and also to lose weight faster. Increase your daily physical activities, like taking the stairs instead of the elevator, taking more walks, and so on. You can also incorporate 20 minutes of strength training into your daily routine to help increase muscle mass and muscle tone.
5. Get Fit Fast With New Health Gadgets
The technology world has improved over the years to make life easier for everyone, and this includes helping you get fit fast. There are health gadgets that work with smartphones to help you stay fit and follow your health routines. You can also use some to manage chronic conditions, like checking your blood pressure to ensure its within the normal range if you are hypertensive. Some of these gadgets include:
These devices will not only help you get fit but also help you live a healthier life.
6. Take Out Time for Family Walk
Walking has been shown to benefit the body in many ways, and this includes weight loss. Incorporating family walk into your routine could make a huge difference, as it not only encourages you to be physically active but also benefits others and encourages them. Also, not everyone would be able to visit the gym or lift heavy weights constantly. In a case like this, brisk walking should be incorporated. Try to walk at least 30 minutes a day, by yourself, with your family, or with your pet. This will help you burn more calories and reduce your risk of high blood pressure, high cholesterol, joint and muscle pain and diabetes. It will also help improve your cardiovascular and pulmonary fitness, which will help you live a healthier life.
In 2019, the world is busy, and everyone is caught up in the hustle and bustle of life. In a time like this, how best do you lose weight? These tips, if followed diligently, can help you shed off some weights in the long run. For more tips on how you can lose weight comfortably in 2019, contact Dr.Kojian and get the best tips to improve your health.
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