The harrowing statistics are in: 2 out of every 3 Americans are medically considered overweight or obese.
By now, we all know that medical risks associated with carrying extra weight. From diabetes to cancer to high blood pressure to cardiovascular disease, toting around extra pounds can seriously shorten and compromise the quality of your life.
Whether you’re trying to shed five pounds or two hundred, knowing how to lose weight (the right way!) is key to your long-term success.
Let’s get into what you need to know!
Diet is King
When it comes to knowing how to lose weight, you need to know how to eat. Simply learning how to dial in your nutrition can make a tremendous difference in your weight.
With that said, not all diets are considered equal. You may need to engage in some trial-and-error processes to find what works for you.
Let’s look at a few popular choices.
Calorie-Based Diets
These diets tend to follow a simple rule: eat whatever you want within a certain allocation of calories.
With these plans, you don’t have to omit any foods or food groups. Instead, you learn and value the principles of moderation.
For these reasons, many participants benefit from keeping a food journal to track what they consume. After all, we’re all guilty of mindless eating and snacking. If we don’t track it, we risk adding extra weight.
Specialized Meal Plans
From A to Z, from Atkins to Zone, there is no shortage of popular meal plans and structured diets available out there.
If you want to learn how to lose weight without too much effort (or time spent cooking), these plans might be best for you.
Typically, you’ll pay an upfront fee for the supplies and materials, and you may also pay for online communities or coaching.
Intuitive Eating
Today, many dietitians are touting the benefits of intuitive eating for its simple premise. You learn how to lose weight by learning how to listen to your body.
The idea here may seem radical, but it’s actually quite simple: we tend to eat based on all kinds of rigid food rules and regulations.
It’s only when we calm down all that mental chatter do we learn how to attune to our body’s natural needs.
Exercise is Queen
Even though exercise may not be an absolute essential when it comes to how to lose weight, it’s still very important.
Exercise helps burn calories, increase strength, and can stoke your metabolism. This is all associated with increased health, a fitter physical appearance, and improved energy.
Unfortunately, many people associate exercise with ultra-long marathons or intense weight-training sessions. It doesn’t have to be that way!
In fact, the American Heart Association recommends that we all get 2.5 hours of moderate exercise each week. When you break that down, it comes to about 30 minutes for five days a week.
How to Lose Weight Exercising
The best fitness plan for losing weight and staying healthy? It’s the one you can commit to!
That’s right: it doesn’t matter if you love yoga, tennis, rock climbing, surfing, or simply dancing in the privacy of your home. As long as it gets your heart rate pumping, it’s good for you!
With that said, it’s important to engage in three types of exercise:
- Cardiovascular (running, dancing, jumping, playing sports, plyometrics)
- Strength (weights, body-weight exercise, exercise machines)
- Flexibility (stretching, yoga, pilates, dance)
If you’re just getting started with exercising, go slowly! You don’t want to injure yourself.
Sleep Matters (A Lot!)
Want to know how to lose weight while you’re unconscious? May seem silly, but yes, sleep is critical to your physical well-being.
Unfortunately, many of us are sleep-deprived. We go to bed late, wake up at erratic times, and caffeinate ourselves to power through the day.
Unfortunately, poor sleep makes us feel groggy, which often impairs our body’s ability to properly use insulin. This makes us more likely to store up fat in all the wrong places.
Furthermore, a lack of sleep is associated with impaired thinking (kind of like being drunk on alcohol).
Therefore, it’s harder to hone in on your willpower and make healthy choices. That’s why the donuts or office candies may be calling your name- you’re tired, and you want a quick fix for energy!
Finally, think about the last time you tried to work out when you were exhausted. Chances are, you weren’t able to perform at nearly the capacity you desired.
With all this in mind, you need to prioritize your sleep, just like you prioritize your nutrition and fitness. Make it a point to go to bed at the same time each night. Aim to wake up at the same time each morning.
Your body (and your weight) will thank you!
Stay Hydrated
You know that water is important for hydration. As it turns out, water is also important for weight loss.
Many of us mistake hunger signals for thirst. The next time you find yourself reaching for a snack, pour yourself a glass of water instead. You may just be thirsty!
Furthermore, water can help power your workouts (which means you’ll torch more calories).
Finally, water can boost your caloric burn, which can naturally increase your metabolism. That’s because your body has to “work” to process the liquid coming in.
Best of all? Water is completely free. And, it doesn’t have a single calorie. Talk about a miracle drink!
Already Know How to Lose Weight?
If you’re like most Americans, you’ve probably been on a diet at some point. Maybe you’ve even lost some significant weight, but you’re unable to maintain your successes.
Don’t worry. Professional weight loss assistance is available to help you reach your weight loss goals. Be sure to check out our ChiroThin program today!