Why Losing Weight is Important
Achieving a healthy weight can help you reduce the risk of chronic diseases such as:
Heart disease
Type 2 diabetes
Hypertension
Some kinds of cancer
Weight loss can also increase your energy levels, improve the quality of your sleep, and even improve your mental health.
What's The Science Behind Losing Weight?
At the simplest level, weight loss occurs when we burn more calories than we consume (this is called a calorie deficit). Once your body begins to use stored fat as energy, this leads to gradual weight loss.
The three major factors that affect weight loss are:
Nutrition - Eating well-balanced and nutritious foods.
Physical Activity - Increasing your level of movement every day and exercise.
Mindset - Maintaining healthy habits and staying motivated.
Tips for Healthy Weight Loss
Eat a Balanced Diet
Eat a variety of vegetables, fruits, lean protein, and whole grains.
Limit caloric foods such as; sugary drinks (i.e., soda), fried foods, and processed snacks (i.e., chips, donuts).
Exercise Regularly
Minimum of 150 minutes of moderate activity each week.
Include aerobic activities (walking, cycling), and resistance-training (weighted exercises, resistance bands).
Stay Hydrated
Drink lots of water. Many times, our thirst can be confused as hunger.
Sleep Enough
Insufficient sleep can alter hormones and increase cravings.
Track Your Journey
Use a journal or an app to keep track of food, workouts, and changes in weight.
Common Pitfalls
Crash Diets – They can slow down metabolism and lead to dietary deficiencies.
Not Eating Enough –
Expecting Weight Loss Too Quickly – Healthy weight loss is usually 0.5–1 kg per week.
The Role of Mindset Weight loss is as much a mental challenge as a physical one. Stay positive, celebrate small wins, and remember that consistency matters more than perfection.
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