LOSE WEIGHT
Obesity is a growing health concern not only in high-income countries but also in the third world. According to the World Health Organization, more people are battling with obesity than underweight conditions in almost every region except in the Southeast Asian region.
The United States of America is prevalent with this condition. A study conducted from 2017 to 2020 indicates that 41.9% of the adult population in the U.S. are obese. The same data reports that 14.7 million adolescents were overweight.
People suffering from obesity are susceptible to a number of lifestyle diseases inclusive of:
- Type 2 diabetes
- Coronery heart disease
- Stroke
- Hypertension
Furthermore, obesity is linked to 30%-53% of new diabetes cases each year. The condition is worth keeping away from. Luckily there are effective ways linked to weight loss in the USA.
Cutting down on processed foods
Processed foods are loaded with high amounts of sugar and calories. These energy-dense foods contribute largely to overall body weight especially when taken regularly.
Ultra-processed carbohydrates are deprived of naturally beneficial fibres. This in turn can lead to overeating and a carbohydrate addiction as these refined foods are much easier to digest.
Some common processed foods are:
- Sausages
- Bread
- Cereals
- Cakes
Introducing protein in the diet
A high-protein diet could be voted the best weight-loss diet and with good reason. The digestion of proteins burns calories at a much faster rate compared to fats and carbohydrates.This is known as the Thermic Effect by which proteins lead at 20%-30%.
According to a study high protein diets are proven to burn visceral fat, making them effective contributors to weight loss. Additionally, high-protein diets enhance metabolic activity in the body, increasing the number of calories burned by 80 to 100 in a day.
Protein intake is also beneficial in reducing appetite and sudden cravings that contribute to weight gain. This is due to the effect of protein on the appetite-regulating hormones Ghrelin and Peptide YY (PYY). The regulatory effect of protein on these hormones gives it a filling attribute. This was confirmed in a study in 2010 titled Obesity (Silver Spring). 2010 Sep; 18(9): 1725–1732.
Drinking sufficient amounts of water
Water is a calorie-free liquid that sustains bodily functions. Actively including water consumption in the diet has proven to effectively reduce weight gain.
Firstly, water contains no calories, therefore it is a better alternative to liquid calories such as coffee, sodas, and energy drinks. By actively replacing these sugar-intensive drinks with water, strides to reduce the number of calories gained in a day can be more effective.
Moreover, water enhances the body’s metabolism. A study conducted in 2003 shows that 500ml of water increases the body’s metabolism in around 10 minutes in what is called water-induced thermogenesis.
Taking up weight loss workouts
Engaging in physical activity has been, for a long time, the number-one option when one is looking to lose weight. Physical activity uses up calories in the body thereby effectively burning accumulated body fat.
Some common workouts include:
- Pilates
- Jogging
- Hiking
- Dancing
- Stretching
Furthermore, some weight loss workouts can be undertaken from the comfort of one’s home. An example of an easy workout regime could be https://www.youtube.com/watch?v=LhL5SNZfnQs.
Weight loss is a journey many people undertake. Whether it is for health reasons or personal reasons, effective weight loss plans are available for anyone and everyone. It is, however, important that these steps are taken with the approval of a certified medical practitioner and or dietician.
Obesity is a growing health concern not only in high-income countries but also in the third world. According to the World Health Organization, more people are battling with obesity than underweight conditions in almost every region except in the Southeast Asian region.
The United States of America is prevalent with this condition. A study conducted from 2017 to 2020 indicates that 41.9% of the adult population in the U.S. are obese. The same data reports that 14.7 million adolescents were overweight.
People suffering from obesity are susceptible to a number of lifestyle diseases inclusive of:
- Type 2 diabetes
- Coronery heart disease
- Stroke
- Hypertension
Furthermore, obesity is linked to 30%-53% of new diabetes cases each year. The condition is worth keeping away from. Luckily there are effective ways linked to weight loss in the USA.
Cutting down on processed foods
Processed foods are loaded with high amounts of sugar and calories. These energy-dense foods contribute largely to overall body weight especially when taken regularly.
Ultra-processed carbohydrates are deprived of naturally beneficial fibres. This in turn can lead to overeating and a carbohydrate addiction as these refined foods are much easier to digest.
Some common processed foods are:
- Sausages
- Bread
- Cereals
- Cakes
Introducing protein in the diet
A high-protein diet could be voted the best weight-loss diet and with good reason. The digestion of proteins burns calories at a much faster rate compared to fats and carbohydrates.This is known as the Thermic Effect by which proteins lead at 20%-30%.
According to a study high protein diets are proven to burn visceral fat, making them effective contributors to weight loss. Additionally, high-protein diets enhance metabolic activity in the body, increasing the number of calories burned by 80 to 100 in a day.
Protein intake is also beneficial in reducing appetite and sudden cravings that contribute to weight gain. This is due to the effect of protein on the appetite-regulating hormones Ghrelin and Peptide YY (PYY). The regulatory effect of protein on these hormones gives it a filling attribute. This was confirmed in a study in 2010 titled Obesity (Silver Spring). 2010 Sep; 18(9): 1725–1732.
Drinking sufficient amounts of water
Water is a calorie-free liquid that sustains bodily functions. Actively including water consumption in the diet has proven to effectively reduce weight gain.
Firstly, water contains no calories, therefore it is a better alternative to liquid calories such as coffee, sodas, and energy drinks. By actively replacing these sugar-intensive drinks with water, strides to reduce the number of calories gained in a day can be more effective.
Moreover, water enhances the body’s metabolism. A study conducted in 2003 shows that 500ml of water increases the body’s metabolism in around 10 minutes in what is called water-induced thermogenesis.
Taking up weight loss workouts
Engaging in physical activity has been, for a long time, the number-one option when one is looking to lose weight. Physical activity uses up calories in the body thereby effectively burning accumulated body fat.
Some common workouts include:
- Pilates
- Jogging
- Hiking
- Dancing
- Stretching
Furthermore, some weight loss workouts can be undertaken from the comfort of one’s home. An example of an easy workout regime could be https://www.youtube.com/watch?v=LhL5SNZfnQs.
Weight loss is a journey many people undertake. Whether it is for health reasons or personal reasons, effective weight loss plans are available for anyone and everyone. It is, however, important that these steps are taken with the approval of a certified medical practitioner and or dietician.
