5 Things You Need to Know About Weight Loss
If you’ve googled “weight loss clinic near me,” you’ve probably tried almost everything you can do yourself to lose weight, to no avail.
Whether you simply want to drop a few pounds for those jeans or you need a massive rebuild, there’s no easy way out. However, understanding certain things can boost your drive to lose weight.
This article provides five things you need to know before you start (or restart) your weight loss journey.
1. A Little Weight Loss Goes a Long Way
Aside from the discomfort, extra weight can cause damaging effects on your body. Obesity, for instance, exposes you to heart diseases, strokes, diabetes, and even cancer.
On the other hand, losing even a little weight comes with many health benefits. According to the Center for Disease Control and Prevention, losing as little as 5 to 10% of body weight can improve blood pressure, cholesterol, and sugar levels for individuals who are overweight or obese.
Some benefits of weight loss include:
- Decreased stress on bones and joints
- Regulated blood pressure, cholesterol level, and sugar levels
- Lower risk of stroke
- Better mobility
- A more active social life
- Better sleep patterns, etc
Even though you may need to lose more weight, you can’t lose your entire weight in a day. It takes a process. The good thing is that even the smallest drop in weight holds benefits for you, so don’t be too hard on yourself if you’re not losing as quickly as you wanted.
2. Creating a Calorie Deficit is Key to Losing Weight
When you take in more calories than you burn, you build weight.
Consider this scenario. You overeat during your lunch breaks at work, and then you sit at the desk for hours. Finally, time’s up, and because you’re so tired, you get straight to bed. Since you’re free on the weekend, however, you take an hour to exercise your body.
Great, but the math doesn’t work.
When you build up too many calories over the week, an hour of exercise—although it can be fun and better than nothing—won’t do much for weight loss.
The key to weight loss is consistency. You need to burn off your weight as regularly as you consume calories. This way, your physical activity will cancel out your calorie surplus. The more weight you want to lose, the more consistent you have to be with your weight loss plan. Along with diet plans, weight loss supplements also helps you loose weight and improve your overall health. Read the reviews of best weight loss pills here! Try to include physical activity into your daily routine, even just for a few minutes, so you can start building better, more regular exercise habits.
3. Sustainability and Consistency Work Better Than Quick Fixes
It’s relatively common to see rebound effects in people who choose crash diets over long-term, incremental changes. Many people who do crash diets tend to gain weight back faster than they lost it.
To help you sustain your efforts, build a support system. You need understanding people around you to bolster your weight loss. Open conversations with your family and friends about your weight loss plan and let them know it would mean a lot to you if they supported you.
4. Some Workouts Are More Efficient Than Others
High-intensity interval training (HIIT) works best when you are looking to burn off massive fat.
Some common HIIT exercises include:
- Mountain climbers
With this type of exercise, you take short bursts of rigorous workouts with intervals of low intensity rests between them.
For example, a HIIT bicycle workout would consist of 30 seconds of rapid cycling, then a minute or two of slow cycling, then back to 30 seconds of rapid cycling. Doing this cycle for 20 minutes burns as many calories as a two-hour gym workout.
5. Lifestyle Changes Also Contribute to Weight Loss
Not everybody can lose weight through diets and physical workouts. Fortunately, there are other ways you can lose weight.
Try to incorporate these habits into your lifestyle:
- Chew slowly and thoroughly
- Eat protein-rich diets like soybean, and low-fat dairy products.
- Eat fiber-rich foods like cereals and oranges
- Keep yourself hydrated always
- Sleep well
You don’t have to do all these simultaneously. The goal is to create sustainable lifestyle changes, so try to focus on building one habit at a time, until it becomes second nature to you.
It’s frustrating to lose a few pounds this week only to pick up more the following week. The key to weight loss is consistency. Stick to your long-term workout plan and you’ll eventually see the results.
Remember; you build weight when you take in more calories than you burn.