Losing weight is undoubtedly among the toughest personal challenges one can face in life. Because it’s always been so good to eat and sleep, the idea of sustaining a certain measurement becomes even more tedious, not to mention agonizing.Since weight loss may never be too easy, the healthcare industry has come up with ways to hasten the process. These measures, however, are almost always subject to criticism, with more and more people realizing the importance of natural and balanced means of weight management.
The Problems and Perks of Weight Gain
Weight gain could be ideal for some people, but it becomes a problem when it is unintended, or worse, when it interferes with a person’s normal functioning. A common and lay reason would be overeating, but there are several medical and psychological conditions associated with unintentional weight gain, such as AIDS, acromegaly, bipolar disorder, Cushing syndrome, dysthymia, gestational diabetes, hypothyroidism, ovarian cancer, pituitary cancer and pregnancy, among others.
Being overweight alone has a lot of disadvantages. To begin with, clothing becomes a terrible concern. When addressed poorly, this leads to self-confidence issues, escalates into sadness and locks into depression. Bear in mind that depressed people can eat too much or too little, and either only worsens the situation.
Breathing becomes difficult for overweight people as excess fat limits expansion of the rib cage, making diaphragmatic movement hard. Heart disease is also common for them, causing trouble with blood flow and increasing the risk for strokes.
Lose Weight – the Healthy and Balanced Way
The Internet has been generous in providing resources that help us manage our health, but when it comes to weight loss, which methods are actually safe and balanced? Is it appropriate to assume that, because food (input) gives us the extra pounds, one should cut off a huge chunk of it altogether, as soon as possible? Of course not.
There are countless assumptions for weight loss, each claiming to be more effective over another. There are those which encourage eating less and exercising more; some promote cutting off on carbs and/or fat; some press for therapeutic supplements; there are those that advocate unconventional psychological methods; and some others resort to the convenience that is plastic surgery.
Because the idea of weight loss is relative to each and every person, it will be difficult and futile to push for a universal standard that recommends how-much-is-enough. After all, we all have different weight targets, and it’s only necessary to recognize our uniqueness to avoid falling into the trap of unhealthy comparison.
How to Lose Weight Healthily
So how does one lose weight safely and healthily? Here are five tips.
- Stay motivated. This sounds cliche, but it is part and parcel of any ongoing change process. An obese guy who gets into a weight loss exercise program but loses motivation halfway the course will likely go back to his old ways. Short-term goals are particularly important – they help you keep on track and are good sources of immediate accomplishment. As a result of meeting them, confidence grows and motivation lingers.
- Supervise your food system. This means monitoring everything that gets into your grocery cart, your fridge, your oven/pan/bowl and ultimately, your mouth. Planning meals is a good exercise not only to ensure that you’re crafting a good diet, but is also an avenue to assess your dietary options to break from bad habits, if there are any.
- Move. Nothing complements a good diet more than an active lifestyle. Moving doesn’t have to be trekking, surfing or lifting gargantuan weights for that matter – all it takes is a little bit of flexion and extension of muscles, until you can do more. Stretching, which can be done and is actually encouraged for people in 9-to-5 desk jobs, is good enough to keep your blood flowing.
- Consume less sugar. This does not only mean less of those hard candies and tempting desserts; an accurate understanding of calorie consumption is necessary. Hidden sugar lies in soft drinks, pasta, bread and other “refined” meals, so it is important to stay vigilant at all times.
- Learn the different kinds of dietary fat. As per the Mayo Clinic, the harmful ones include saturated and trans fats (red meat, full-fat dairy), while healthier ones are monounsaturated, polyunsaturated and omega-3 fatty acids (olive oil, corn oil, salmon, tuna, walnuts, etc).
Again, losing weight is no easy deal, but doing it safely, naturally and healthily saves us from a lot more complications that could arise from other means.