Weight Loss refers to a reduction of the total body mass by the loss of fluid, body fat or adipose tissue. Your weight is a balancing act and the calories are a part of the equation. Fad diets say that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to the point of weight loss, it is calories that count. Weight loss happens when you burn more calories than you take in. You can lose weight by reducing extra calories from food and beverages, and increasing calories burned by physical activities.
Once you understand this equation, you are ready to set your goals for weight-loss and make a plan for reaching them. Remember, you don't have to do this alone. Talk to your doctor, family and friends for help and support. Ask yourself if now is a good time for this and if you are ready to make some necessary changes in your daily routine. Also, plan smart; anticipate how you will handle the situations that challenge you to resolve and the inevitable minor setbacks.
If you have any serious health problems because of your weight, your doctor may suggest you weight-loss surgery or medications. Generally, in this case, you and your doctor both will need to thoroughly discuss the potential benefits, risks, and the side effects. But don't forget that the key to successful weight loss is a commitment to make indefinite changes in your regular diet and exercise habits.
Diet and exercise for weight loss
You can lose your weight with the help of a healthy diet and physical activity. The key to successful weight loss comes with developing healthy diet and exercise habits. Diet just means eating healthy, lower calorie meals and exercise simply refers to being more active.
Although most people appropriately focus on diet only when they are trying to lose weight, being active also is an essential component of this weight-loss program. When you are active, your body will use energy (calories) to work and help to burn the calories you take in your food.
Cleaning the house, making the bed, shopping, mowing and gardening are also some forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis.
Whatever activity/exercise you choose, do it regularly. Aim for at least 20 minutes a day of moderate physical activity or 75 minutes a week of vigorous aerobic activity, preferably spread throughout the week. Keep in mind that you may need more physical activity and exercises to lose weight and keep it off.
Diet pills, Supplements and Surgery for Weight Loss
Diet pills and surgery can help in weight loss when combined with a proper healthy diet and physical activity or exercise. But neither diet pills nor surgery is for everyone. In fact, many doctors recommend these only if you have any weight-related health problems.
If you are suffering from any health problems, you and your doctor need to carefully evaluate the potential benefits of these diet pills or surgery and weigh them against the possible long-term risks. Your doctor will also do counselling about the lifestyle changes you will need to make to be successful over the long term.
A word of caution: Although you can buy weight loss medicine/drugs at any drugstore, supermarket, health food store and online, virtually none have been proved to be effective. Some of them can be downright dangerous. Consult with your doctor before taking any diet pills or supplements.
Most Effective Ways to Weight Loss-
There are many ways to lose weight fast. However, most of those tips and techniques will make you hungry and unsatisfied. If you don’t have iron willpower, the hunger will cause you to give up on these plans quickly. So, here is a 3-step plan to lose weight fast. The plan includes:
1. Choose a Low Carb Diet
The most important part of this weight loss plan is to cut back on sugars and starches (carbs) because these are the foods that stimulate secretion of insulin the most. According to experts, insulin is the main fat storage hormone in our body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess quantity of sodium and water out of your body, which reduces bloating and unnecessary water weight. It is not uncommon to lose up to 10 pounds (even sometimes more) in the first week by eating this way
2. Do Exercise Regularly
When you start at first, exercising might make you gain a few pounds of muscle,but it is an essential component of any sustainable weight loss plan. Regardless of how busy you are, it is very important that you make time to exercise each day if you actually want to lose weight and keep it off. Even little things like walking instead of driving can affect how quickly you lose weight.
- Make as many trips upstairs as possible, walk to the street three times a day, and dust, sweep, and mop with vigor.
- Start making a hobby that involves moving around a bit, even if it doesn't sound like exercise. Gardening, building small projects, working, or playing is a great way to burn calories.
- 3. Eat only When feel Hungry
Unnecessary snacking can be a problem while losing weight. Some snacks are easy to eat just because they are tasty and easily available. You should avoid these things in your diet:
- Dairy products such as cream and cheeses work well in cooking, but the problem is if you take a lot of it. You should be careful with these and also about taking lots of cream with dessert just because it tastes good.
- According to science, salted nuts are harder to quit eating in comparison to unsalted nuts. These salted nuts tempt you to overeat. While munching small amounts of nuts is good, be careful to not overindulge.
Keep these things in mind to lose weight in a safe and effective manner.