{"id":6779,"date":"2024-03-19T09:08:46","date_gmt":"2024-03-19T09:08:46","guid":{"rendered":"https:\/\/www.newsly.co.ke\/?p=6779"},"modified":"2024-03-22T07:09:44","modified_gmt":"2024-03-22T07:09:44","slug":"effective-ways-to-lose-weight","status":"publish","type":"post","link":"https:\/\/www.newsly.co.ke\/effective-ways-to-lose-weight\/","title":{"rendered":"Effective Ways to Lose Weight"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>\n<div class=\"wp-block-cover\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\"><\/span><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" class=\"wp-block-cover__image-background wp-image-6785 img-responsive\" alt=\"\" src=\"https:\/\/www.newsly.co.ke\/wp-content\/uploads\/2024\/03\/image-1024x682.png\" data-object-fit=\"cover\" srcset=\"https:\/\/www.newsly.co.ke\/wp-content\/uploads\/2024\/03\/image-1024x682.png 1024w, https:\/\/www.newsly.co.ke\/wp-content\/uploads\/2024\/03\/image-300x200.png 300w, https:\/\/www.newsly.co.ke\/wp-content\/uploads\/2024\/03\/image-768x512.png 768w, https:\/\/www.newsly.co.ke\/wp-content\/uploads\/2024\/03\/image-600x400.png 600w, https:\/\/www.newsly.co.ke\/wp-content\/uploads\/2024\/03\/image-1200x800.png 1200w, https:\/\/www.newsly.co.ke\/wp-content\/uploads\/2024\/03\/image.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center has-large-font-size\">LOSE WEIGHT <\/p>\n<\/div><\/div>\n\n\n\n<p>Obesity is a growing health concern not only in high-income countries but also in the third world. <a href=\"https:\/\/www.who.int\/health-topics\/obesity#tab=tab_1\">According to the World Health Organization<\/a>, more people are battling with obesity than underweight conditions in almost every region except in the Southeast Asian region.<\/p>\n\n\n\n<p>The United States of America is prevalent with this condition<a href=\"https:\/\/www.forbes.com\/health\/weight-loss\/obesity-statistics\/#:~:text=Based%20on%20data%20collected%20between,14.7%20million%20individuals%E2%80%94%20have%20obesity.\">. &nbsp;A study<\/a> 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.<\/p>\n\n\n\n<p>People suffering from obesity are susceptible to a number of lifestyle diseases inclusive of:<\/p>\n\n\n\n<ul>\n<li>Type 2 diabetes<\/li>\n\n\n\n<li>Coronery heart disease<\/li>\n\n\n\n<li>Stroke<\/li>\n\n\n\n<li>Hypertension<\/li>\n<\/ul>\n\n\n\n<p>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 <strong>weight loss in the USA.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cutting down on processed foods<\/strong><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Some common processed foods are:<\/p>\n\n\n\n<ul>\n<li>Sausages<\/li>\n\n\n\n<li>Bread<\/li>\n\n\n\n<li>Cereals<\/li>\n\n\n\n<li>Cakes<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Introducing protein in the diet<\/strong><\/h2>\n\n\n\n<p>A high-protein diet could be voted the <strong>best weight-loss diet <\/strong>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 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC524030\/\">Thermic Effect<\/a> by which proteins lead at 20%-30%.<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9101191\/#:~:text=Moreover%2C%20the%20epididymal%20and%20perirenal,obese%20mice%20than%20pork%20protein.\">a study<\/a> high protein diets are proven to burn visceral fat, making them effective contributors to weight loss.&nbsp; Additionally, high-protein diets enhance metabolic activity in the body, increasing the number of calories burned <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19640952\/\">by 80 to 100 in a day<\/a>.<\/p>\n\n\n\n<p>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 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/entrez\/eutils\/elink.fcgi?dbfrom=pubmed&amp;retmode=ref&amp;cmd=prlinks&amp;id=20339363\" target=\"_blank\" rel=\"noreferrer noopener\">Obesity (Silver Spring). 2010 Sep; 18(9): 1725\u20131732.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Drinking sufficient amounts of water<\/strong><\/h2>\n\n\n\n<p>Water is a calorie-free liquid that sustains bodily functions. Actively including water consumption in the diet has proven to effectively reduce weight gain.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Moreover, water enhances the body\u2019s metabolism. <a href=\"https:\/\/academic.oup.com\/jcem\/article\/88\/12\/6015\/2661518\">A study<\/a> conducted in 2003 shows that 500ml of water increases the body\u2019s metabolism in around 10 minutes in what is called water-induced thermogenesis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Taking up weight loss workouts<\/strong><\/h2>\n\n\n\n<p>Engaging in physical activity has been, for a long time, the number-one option when one is looking to lose weight.&nbsp; Physical activity uses up calories in the body thereby effectively burning accumulated body fat.<\/p>\n\n\n\n<p>Some common workouts include:<\/p>\n\n\n\n<ul>\n<li>Pilates<\/li>\n\n\n\n<li>Jogging<\/li>\n\n\n\n<li>Hiking<\/li>\n\n\n\n<li>Dancing<\/li>\n\n\n\n<li>Stretching<\/li>\n<\/ul>\n\n\n\n<p>Furthermore, some weight loss workouts can be undertaken from the comfort of one\u2019s home. An example of an easy workout regime could be <a href=\"https:\/\/www.youtube.com\/watch?v=LhL5SNZfnQs\">https:\/\/www.youtube.com\/watch?v=LhL5SNZfnQs<\/a>.<\/p>\n\n\n\n<p>Weight loss is a journey many people undertake. Whether it is for health reasons or personal reasons, effective <strong>weight loss plans<\/strong> 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.<\/p>\n\n\n\n<p>Obesity is a growing health concern not only in high-income countries but also in the third world. <a href=\"https:\/\/www.who.int\/health-topics\/obesity#tab=tab_1\">According to the World Health Organization<\/a>, more people are battling with obesity than underweight conditions in almost every region except in the Southeast Asian region.<\/p>\n\n\n\n<p>The United States of America is prevalent with this condition<a href=\"https:\/\/www.forbes.com\/health\/weight-loss\/obesity-statistics\/#:~:text=Based%20on%20data%20collected%20between,14.7%20million%20individuals%E2%80%94%20have%20obesity.\">. &nbsp;A study<\/a> 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.<\/p>\n\n\n\n<p>People suffering from obesity are susceptible to a number of lifestyle diseases inclusive of:<\/p>\n\n\n\n<ul>\n<li>Type 2 diabetes<\/li>\n\n\n\n<li>Coronery heart disease<\/li>\n\n\n\n<li>Stroke<\/li>\n\n\n\n<li>Hypertension<\/li>\n<\/ul>\n\n\n\n<p>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 <strong>weight loss in the USA.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cutting down on processed foods<\/strong><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Some common processed foods are:<\/p>\n\n\n\n<ul>\n<li>Sausages<\/li>\n\n\n\n<li>Bread<\/li>\n\n\n\n<li>Cereals<\/li>\n\n\n\n<li>Cakes<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Introducing protein in the diet<\/strong><\/h2>\n\n\n\n<p>A high-protein diet could be voted the <strong>best weight-loss diet <\/strong>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 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC524030\/\">Thermic Effect<\/a> by which proteins lead at 20%-30%.<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9101191\/#:~:text=Moreover%2C%20the%20epididymal%20and%20perirenal,obese%20mice%20than%20pork%20protein.\">a study<\/a> high protein diets are proven to burn visceral fat, making them effective contributors to weight loss.&nbsp; Additionally, high-protein diets enhance metabolic activity in the body, increasing the number of calories burned <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19640952\/\">by 80 to 100 in a day<\/a>.<\/p>\n\n\n\n<p>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 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/entrez\/eutils\/elink.fcgi?dbfrom=pubmed&amp;retmode=ref&amp;cmd=prlinks&amp;id=20339363\" target=\"_blank\" rel=\"noreferrer noopener\">Obesity (Silver Spring). 2010 Sep; 18(9): 1725\u20131732.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Drinking sufficient amounts of water<\/strong><\/h2>\n\n\n\n<p>Water is a calorie-free liquid that sustains bodily functions. Actively including water consumption in the diet has proven to effectively reduce weight gain.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Moreover, water enhances the body\u2019s metabolism. <a href=\"https:\/\/academic.oup.com\/jcem\/article\/88\/12\/6015\/2661518\">A study<\/a> conducted in 2003 shows that 500ml of water increases the body\u2019s metabolism in around 10 minutes in what is called water-induced thermogenesis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Taking up weight loss workouts<\/strong><\/h2>\n\n\n\n<p>Engaging in physical activity has been, for a long time, the number-one option when one is looking to lose weight.&nbsp; Physical activity uses up calories in the body thereby effectively burning accumulated body fat.<\/p>\n\n\n\n<p>Some common workouts include:<\/p>\n\n\n\n<ul>\n<li>Pilates<\/li>\n\n\n\n<li>Jogging<\/li>\n\n\n\n<li>Hiking<\/li>\n\n\n\n<li>Dancing<\/li>\n\n\n\n<li>Stretching<\/li>\n<\/ul>\n\n\n\n<p>Furthermore, some weight loss workouts can be undertaken from the comfort of one\u2019s home. An example of an easy workout regime could be <a href=\"https:\/\/www.youtube.com\/watch?v=LhL5SNZfnQs\">https:\/\/www.youtube.com\/watch?v=LhL5SNZfnQs<\/a>.<\/p>\n\n\n\n<p class=\"has-text-align-justify\">Weight loss is a journey many people undertake. Whether it is for health reasons or personal reasons, effective <strong>weight loss plans<\/strong> 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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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. &nbsp;A study conducted [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Effective Ways to Lose Weight | Newsly KE<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.newsly.co.ke\/effective-ways-to-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Effective Ways to Lose Weight | Newsly KE\" \/>\n<meta property=\"og:description\" content=\"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. &nbsp;A study conducted [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.newsly.co.ke\/effective-ways-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"Newsly KE\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/newslyke\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-19T09:08:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-22T07:09:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.newsly.co.ke\/wp-content\/uploads\/2024\/03\/image-1024x682.png\" \/>\n<meta name=\"author\" content=\"Albert Simiyu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@newslyKE\" \/>\n<meta name=\"twitter:site\" content=\"@newslyKE\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Albert Simiyu\" 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