What Is Healthy Weight Loss?

Anyone aiming to reduce weight will inevitably want to do so as quickly as possible. But those who lose weight consistently and gradually have a better chance of keeping it off. It involves maintaining a lifestyle that includes frequent exercise and a balanced diet. Once you've attained a healthy weight, you can rely on wise eating choices and consistent activity to help you maintain your weight over the long term. It needs the dedication to lose weight, which is not an easy task. However, we have a step-by-step program to assist you to get started if you're prepared to lose weight and improve your health [1]. 

 

What are the Major Causes of Weight Gain?

 Some of the typical causes of weight gain include abnormal growth, fluid retention, pregnancy, and constipation. The following list includes some of the most well-known causes:

 

• Hypothyroidism  

If the little, butterfly-shaped thyroid gland in your neck stops producing adequate hormones, you could start gaining weight. You can feel colder, more exhausted, constipated, and even sad as a result of it. Your skin might also get dry, and your hair may thin [2].

 

• Depression

The probable physical side effects include weight gain and even obesity. The "stress hormone" cortisol is more prevalent in people with this mood condition, and it may make your belly fat accumulate. You might also put on weight if you're too depressed to take care of yourself by eating well or working out. 

 

• Metabolic Syndrome 

It is a collection of conditions that increase your risk of heart diseases, developing diabetes, and stroke. Unhealthy amounts of your blood sugar, blood pressure, cholesterol, and body fat may exist. There may not be any overt symptoms other than additional weight that gathers around your waist [3].

 

• Diabetes

Diabetes can be managed with a combination of exercise, diet, insulin, and medication, depending on the type. Insulin aids in the body's usage of energy. Your body can store the energy more easily as a result, which frequently results in weight gain.

 

• Steroids 

Your physician may refer to them as corticosteroids. They can be used to treat a variety of ailments, including some forms of arthritis and asthma. They present with weight gain as a side effect.

 

 

 

Tips to Lose Weight:

Some fundamental guidelines apply when you're attempting to lose weight. Here is some crucial weight-loss advice [4]:

 

• Avoid Skipping Breakfast

Not eating breakfast will not aid in weight loss. You can be deficient in important nutrients and end up nibbling more frequently during the day because of hunger.

 

• Eat Small Meals

Calorie burning is encouraged by eating often throughout the day. Take multiple small meals throughout the day instead of taking 3 large meals.

 

• Eat a Lot of Fruit and Vegetables

By consuming fruits and vegetables often every day, calorie burning is promoted. Additionally, the desire for sugary and fatty foods is lessened.

 

• Consume a Lot of Water

Sometimes people mistake hunger for thirst. When you just need a glass of water, you risk consuming unnecessary calories.

 

• Avoid Junk Food

Do not keep junk food, such as chocolate, cookies, chips, and sugary fizzy beverages, in your home to avoid temptation. Instead, choose healthful snacks like fruit, dry or unsalted popcorn, uncooked oat cakes, unsalted rice cakes, and fruit juice.

 

 

 

References:

1. https://www.ncbi.nlm.nih.gov/books/NBK221839/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911848/#:~:text=Overt%20hypothyroidism%20is%20associated%20with,well%20be%20secondary%20to%20obesity.
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796886/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/#:~:text=Reducing%20daily%20calorie%20intake%20is,required%20for%20a%20short%20period.

 

 

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