Whether you are overweight or just want to shed extra pounds and gain weight, losing extra pounds can be exhausting and scary. Sometimes extra fat refuses to move despite regular exercise and diet changes.
At that point, you may lose hope and surrender to disaster if there is no change. But before you throw in the towel, here are the 9 best ways to start losing weight so you can start seeing real changes.
Why You Should Lose Weight
Having extra pounds is normal, but if the extra weight is preventing you from doing normal activities and living a healthy life, you need to find ways to get rid of it as soon as possible. Being overweight is unhealthy and can lead to serious health problems, including death.
Although being overweight is not a cause for concern, it can affect you physically and socially. Here are the main reasons why you should lose weight.
1. Enjoy a good night’s sleep
What you eat has a big impact on your sleep. Therefore, if you are used to staying up all night and waking up in the morning feeling tired and confused, you should look at your diet first. Also, your diet is directly related to the rest of your body.
If you tend to eat too many inactive carbohydrates, excess starch will be stored in your body as fat, causing you to gain weight. Too much fat in your body can restrict the flow of water in your body and cause you to sweat more at night. All these problems will prevent you from sleeping, leaving you alone to enjoy your sleep.
Losing weight will change this and improve your sleep. The more fluid your body circulates, the easier it is to relax and sleep. You will also feel rested when you wake up.
2. Reduce Joint Pain
Those extra pounds put more pressure on your bones, leading to frequent injuries and inflammation. Your knees and ankles are the first to get injured because you use them to stand, walk, and do other important things like sports.
Therefore, if you are overweight, your knees and ankles are always under a lot of pressure, which makes them prone to injury. Losing a lot of weight will reduce the risk of inflammation and pain and thus improve your performance.
3. Good Practice
Lack of sleep affects all other areas of your life, including your productivity at work. Therefore, you may be getting a lot of warnings from your boss for poor performance because you are not getting enough sleep at night due to being overweight. If so, remove the excess weight and watch your productivity increase again.
4. Improving Your Health and Well-Being
Your body weight may be the reason why you get sick easily and feel sad all the time. When your body accumulates excess fat, it creates a domino effect that affects every other area of your life, including your health and your mood.
Therefore, shedding those extra pounds will only boost your immune system, allowing your body to fight opportunistic infections and chronic diseases better.
5. Changing Your Social Life
Many people who are struggling with excess body weight have low self-esteem and do not like to socialize because they feel like they are being judged. It can be embarrassing to be the only one sweating at a wedding reception, family gathering, graduation party, or any gathering.
Removing extra fat from your body can reduce sweating, allowing you to socialize without feeling like an oddball.
6. Boosting Your Confidence
Are you always embarrassed to stand in front of people because of your protruding belly and love handles? If so, the best way to regain your confidence is to remove the fat. When you shed excess weight and regain your youthfulness, your standing in the public eye will only increase.
7. Improving Your Memory
When you are obese, you will forget even simple things like names and numbers. Heavy weight weighs not only on your body, but also on your mind. Research has shown that sugary foods and drinks interfere with the way your brain creates new ways of learning new things and experiences.
Therefore, when you reduce your sugar intake, your brain cells are more active and able to create new ways of learning new things and remembering.
9 Best Ways to Start Losing Weight
For a long time, people have believed that regular exercise is the only way to lose weight. However, modern research has shown that exercise is one of the most effective ways to lose weight. Here are 9 great ways to speed up your weight loss journey.
1. Eat Your Breakfast
Some people think they will lose weight by skipping breakfast. Unfortunately, this does not work. So, eat your breakfast before you go to work or start your day.
A full and complete breakfast is one of the most important meals. But that doesn’t mean that intermittent fasting and empty morning exercise won’t help. In short, you should not start your day on an empty stomach if you are not fasting.
2. Watch Your Diet
NHS research has shown that eating a balanced diet helps burn more calories. So, plan your meals and avoid snacks. For example, if you eat three meals a day, follow this schedule and avoid snacks in between. This gives your body enough time to burn calories.
3. Eat More and Fewer Foods
Since your goal is to lose weight, you should reduce your calorie intake by adding low-calorie foods such as vegetables and fruits to your diet.
4. Live a Fast Life
It is very difficult to lose weight if you spend most of your time sitting or sleeping. You need to be active to keep your heart rate up. Being active also boosts metabolism, allowing your body to burn more calories.
Being active doesn’t mean spending hours in the gym; instead, it could mean walking for 30 minutes every day, taking the stairs instead of using the elevator, jogging in the morning, or any other type of exercise that gets your heart rate up.
5. Stay Hydrated
If you are not interested, it is easy to mistake thirst for hunger. So, before eating a snack when hunger strikes, start with a glass of water. You may be surprised to learn that a glass of water is all you need. Therefore, drink enough water to keep your stomach full and avoid eating high-calorie foods when you are hungry.
6. Add FIBER to Your Diet
High-fiber foods like fruits, vegetables, and unprocessed carbs take longer to digest so your stomach feels fuller for longer. That way, you won’t need to snack between meals. The fewer snacks you eat, the more weight you will gain.
7. Avoid Refined Sugar
Refined sugar is one of the leading causes of obesity in the world today. Unfortunately, many packaged foods contain sugar. That’s why you shouldn’t buy any foods in the store before reading what’s on their labels.
8. Avoid Junk Foods
You need to avoid junk food if you want to lose weight. There are no two ways about it. Many of these foods are high in processed sugar, carbs, and other high-calorie foods, and are often deep-fried and sweetened. Replace them with healthy options such as fruit, salads, rice cakes, oat cakes, juices, and more.
9. Cut Down on Alcohol
Alcohol contains a lot of synthetic sugar, which causes rapid weight loss. So, if you want your weight loss journey to be fruitful, cut down on alcohol.
How to Find Inspiration to Lose Weight
Gaining weight is easy but losing it is an uphill task filled with pain and frustration. But with consistency and determination, you will get the results you want. Here are some tips on how to stay motivated.
1. Make It Your Daily Goal
Start by establishing the specific reasons why you need to lose weight. Then make those reasons your daily motivation. It’s easier to get up and hit the gym when you have a clear understanding of why you’re doing it.
2. Don’t get your hopes up
Sometimes the extra pounds on your waistline can be stubborn even if you do everything right. This can be frustrating, especially if you have spent a lot of time and money on special exercises and a proper diet. To avoid disappointment, have realistic expectations.
For example, start by losing 1-2 pounds per week. Then increase your weight loss goals as you progress. It is unreasonable to expect to lose 10 pounds in one week.
3. Focus on the Process, Not the Results
It’s easy to lose hope when you focus too much on the results instead of the process. For example, if you want to lose 10 pounds in two weeks, you will be disappointed when you realize that you only lost two pounds in the first week. So, instead of focusing on how many pounds you’ve lost, you should focus on what you need to do to lose those extra pounds.
4. Choose a Weight Loss Plan That’s Right for You
Although there are many easy and effective ways to lose weight out there, not all of them are compatible with your lifestyle. It is very difficult to achieve what you want with the wrong plan. So, if you are using a weight loss plan, talk to a nutritionist for advice on a healthy lifestyle.
5. Celebrate Your Small Wins
Monitor your progress regularly to see if you are making progress. Record your progress and find time to celebrate your accomplishments no matter how small they seem. This will motivate you to continue.
6. Get Social Help
The weight loss journey is full of ups and downs that can leave you feeling deflated. Therefore, you need to identify a reliable source of group support. Positive comments and words of encouragement from your family, friends, and coworkers will help you achieve your weight loss goals.