Step by Step Guide on How to Lose Body Weight – Expert’s Recommendation

Body weight is the measure of how heavy a person is when checked on a weighing scale and is primarily expressed in kilogram (kg). Human body weight has been identified as a determinant of health status, body image, and self-evaluation. A person that is overweight or obese is at risk of many chronic diseases such as diabetes, hypertension, and other cardiovascular diseases. Many factors could predispose you to weight gains, such as heredity, sedentary lifestyle, poor dietary habits, and medications. Though perception towards body weight varies with socio-cultural beliefs, losing body weight has been a significant priority among people globally. It is a different thing to decide to lose body weight, it is another thing to have information about the proper and effective ways of actualizing the decision. To lose body weight, several steps are recommended by experts that can help you lose body weight. These tips are as stated below. 

Healthy Dietary Lifestyles

Dietary habit is a well-known factor determining an individual’s body weight. If not appropriately and strictly adhered to, a healthy diet could predispose one to excessive weight gain and chronic diseases. A person who has already decided to engage in weight loss for better health should observe the routines as discussed below:

• Not skipping breakfast   

Breakfast is the first meal of the day, and it is healthy to eat it early. Skipping breakfast may result in missing essential nutrients and opting for snacks when hungry throughout the day.

• Eat at regular intervals.

You must eat at regular intervals to reduce your tendency to eat snacks or other foods containing too much sugar and fats. Eating at intervals can also help burn calories at a rate faster enough to prevent excessive storage.

• Choose value over satisfaction.

Your choice of food should be based on the nutritional values of the food and not just the satisfaction you will derive from the food. The choice of nutritional value over pleasure will allow you to choose a healthier dietary lifestyle.

• Consume fiber-containing foods

Fiber is present in plant sources of foods such as fruits and vegetables, oats, pasta, lentils, etc. They have proven to help you keep complete and precise for weight loss.

• Make friends with fruits and vegetables.

Fruits and vegetables have high fiber contents and low calories & fats. Fibers are essential in diets for effective weight loss.

• Avoid stocking junk foods.

Junk foods include cakes, chocolate, burgers, pizzas, biscuits, sugary drinks, etc. Stocking them in the house might lead to a temptation to eat them. 

• Do not forbid any food.

As a part of your weight loss regimen, never forbid any food you like to prevent more cravings. You can occasionally treat yourself with foods as long as your daily calorie intake is maintained.

• Drink plenty of water

Thirst, at times, is mistaken as hunger, and you end up consuming sugary drinks when what you need is a glass of water. It is beneficial to drink plenty of water to aid proper digestion of food and also provide a medium for metabolic reactions within the body that could aid usage of excessive calories.

• Eat a small quantity of food.

Whenever you want to eat, ensure to eat with a small plate to accustom you to eating smaller portions without going hungry gradually. It is healthy to eat slowly and stop eating before your stomach becomes full. Weight loss app from Welltech is also useful in the selection of a right nutritional meals that will help in losing body weight.

• Planning your meal

When you plan your meal- breakfast, lunch, and dinner for a time frame, it will allow you to adhere to your calorie intake. 

• Reduce alcohol intake

Alcoholic drinks contain a lot of calories, and drinking them over time can easily result in weight gain. 

• Have enough sleep

It has been proven that an adult human needs an average of 6-8 hours of sleep per day, and anything lesser than that could affect hormones that control hunger. Some studies have correlated poor sleeping habits with poor quality of food choices.

Physical Activities in Terms of Exercise

When we talk of exercise, it should not be limited to activities at work. Exercise has been described as any bodily movement that is planned, individualized, dosage-specific, and goal-oriented, which can be categorized into moderate and vigorous intensity. While work activities result in stress, exercise provides the body with health benefits such as burning calories and body weight reduction. There are various recommendations on how and what type of exercise to reduce body weight. According to the American College of Sports Medicine, it was recommended that moderate-intensity exercise between 150-250 minutes per week is moderately effective for weight loss. Professionals further recommended that exercising for more than 250 minutes a week is effective for weight loss. Examples of moderate-intensity exercises include brisk walking, water aerobics, cycling (less than 10mph), dancing, and general gardening. For more excellent health benefits, moderate exercise done for 300 minutes per week or vigorous exercise done for 150 minutes or an equivalent of both is recommended. Examples of vigorous exercise are jogging, running, swimming laps, jumping ropes, hiking uphill with a heavy backpack, and aerobic dancing.

Combining both a healthy dietary lifestyle and physical activity in terms of exercise can never be overemphasized for an effective weight loss program. Exercise has been reported to help burn off excess calories you couldn’t get rid of through dietary modification. Therefore the goal of weight reduction cannot be achieved by doing one of the two but by consistent and strict compliance with both over an extended period. There is a possibility of feeling tired along the line, especially if you are the only one following the plan. Still, the primary goal of losing body weight for good health should be the motivation that keeps you going. Moreover, for better motivation towards realizing your goal of losing weight, you can join a group where people with the same goal come together. This will encourage you to do more and be motivated by others.