When somebody has excessively high body fat, it is termed obesity. Obesity is linked with high-risk metabolic diseases and heart problems like diabetes, hypertension, heart failure, etc., which is why bringing your weight in a healthy range is recommended.
Keep scrolling through to explore tips like consuming the best protein peanut butter, taking a post-meal walk, drinking water, and more to set your weight loss cycle in motion.
How to Know if You’re Obese?
People can be overweight without falling into the obese category. You can calculate your body mass index (BMI) to determine whether you’re obese. If BMI is higher than 30, it is termed as obesity. For example, if a person weighs 85 kg and stands 1.5 meters tall, their BMI will be 85 ÷ (1.5)² = 37.77. The person is obese.
Losing weight in obesity can be difficult as your metabolism tries to maintain the weight. However, staying consistent is the key to beating a slow metabolism. Check the following section to understand how to begin a compelling weight loss journey.
Tips to Kickstart Weight Loss with Obesity
Based on multiple studies, you can prepare your body to lose weight by making a few simple diet and lifestyle changes as listed below:
● Ban simple carbs from your diet: Simple carbs break down quickly after consumption and spike blood sugar levels. This can be bad for health conditions like diabetes. Avoid candies, colas, honey, cakes, cookies, etc.
● Increase protein intake: Consuming a protein-rich diet helps reduce bad cholesterol and make weight loss easy. Consume clean protein foods (that are low in fats and simple carbs) like peanut butter, cottage cheese, lentils, etc. You may also take the best protein shakes in India, like whey or casein, that are high in protein with a low-calorie count.
● Going for an immediate post-meal walk: Studies have shown that walking immediately after meals significantly affects blood sugar regulation compared to walking a long time after a meal. A 10 to 15-minute walk is a good starting point.
● Hydrate with warm water: Water is essential for proper fat metabolism and digestion. Ditch sodas, colas, and fruit juices, as they only lead to sugar spikes. One recent study has shown that our mind can mistake thirst cues for hunger signals. Therefore, don’t forget to hydrate yourself with water to speed your metabolism, regulate hunger cues, and lose weight.
● Make a simple workout routine: Exercising helps burn calories and lose weight. Try simple workouts like walking, yoga, and stretching to test your capacity and choose a suitable workout plan. Avoid rigorous workouts like running or skipping ropes as they can put too much stress on your joints in cases of obesity.
● Take adequate sleep: Sleep and weight have a closer connection than you can imagine. Sleep deficiency can increase stress hormone levels in your body, leading to hunger pangs, slow metabolism, and, thus, fat deposition.
● Fix co-existing health issues with medicines: Obesity is often accompanied by metabolic health issues like diabetes, PCOS, thyroid disorders, etc., that can make weight loss challenging. Consult a doctor to address these issues with diet and medicine for easier weight management.
A Word of Advice
Planning a weight loss journey can be overwhelming when you have many pounds to shed. In that case, experts suggest starting first without planning too far along the road. While you follow the diet, exercise, and medication, it is advised to consult a healthcare professional. They can help assess your progress and provide personalised guidance to make your weight loss journey safe and effective.
