There are numerous ways to lose excess weight and there as many myths around this issue. Obesity is increasingly becoming a concern worldwide, owing to bad eating habits and a sedentary lifestyle most people are following. People are known to go to an extreme length in order to get rid of the extra fats and get a slim body.
Dieting and exercising are the primary suggestions when it comes to weight loss, but they may sometimes not get effective results or show very late outcomes. It is important to follow correct diet guidelines and exercise patterns to get the maximum benefit of the plan.
Some people with morbid obesity may suffer from obesity-related medical conditions such as diabetes, hypertension, sleep apnea, and others. In such cases, weight loss surgery might be recommended, when non-invasive and lifestyle changes do not work.
Bariatric or weight loss surgery is of various types, including gastric bypass, laparoscopic gastric band, sleeve gastrectomy, and others. These surgeries vary in the invasiveness, method of weight reduction, and side effects.
Most people choose to have bariatric surgery in India, as the country offers excellent quality treatment with cost-effective packages. Gastric bypass surgery cost in India is remarkably lower than in several other countries, especially the Western nations, and with an equally good standard of care.
However, before opting for surgery, an individual should explore non-invasive solutions and try to reduce weight. Every surgery has certain risks and it is best to go for it when it is necessary. The doctor will discuss your expectations and health status to help determine the most suitable solution.
So, here is a list of weight loss tips that can help a person struggling with obesity or weight-related problems to lose weight naturally:
1. Cut down Added Sugar
Processed sugar (white sugar) is a big culprit in the modern diet that promotes unhealthy weight gain. Although brown sugar and other natural sugar products are getting promoted, most people are hooked on processed sugar.
Studies have shown that sugar such as high-fructose corn syrup consumption is strongly associated with an increased risk of obesity-related conditions including type 2 diabetes and heart disease. To lose weight naturally, one of the best tips is to cut back on added sugar. It is advisable to read labels, as even the so-called health foods might have this sugar.
2. Consume lesser amounts of Refined Carbs
Refined carbohydrates comprise sugar and grains that lack healthy fibrous, nutritious portions. Examples of this are white bread and pasta. Refined carbs have been shown to increase blood sugar rapidly, and lead to hunger cravings and increased food consumption only a few hours later. So, it is advisable to keep a watch on these refined carbs as they have been strongly linked to obesity. Even if a person has to eat carbs, they should eat these carbs with their natural fiber.
Also, keeping healthy food around to curb cravings is a great solution. This will also help prevent munching on something unhealthy in case a person feels excessively hungry. Some easily portable and simple snacks are fruits, nuts, hard-boiled eggs, baby carrots, and yogurt. If you are finding it difficult to stick to a healthy diet, you might need some assistance from one of the best nutritionists in Mumbai.
3. Drink Coffee and Green Tea
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits. Studies have shown that caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29% (6Trusted Source, 7Trusted Source, 8Trusted Source).
Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
4. Do Regular exercises
Doing aerobics and cardio exercises are an efficient calorie-burning solution and an effective way to lose weight naturally. It helps improve the overall physical and mental health of a person. Particularly exercises for losing belly fat, and the unhealthy fat that makes a person look non-proportionate around certain parts and even cause metabolic disease.
Lifting weights or resistance exercises can also be included in the exercise regime. Some studies indicate that weight lifting can help to maintain a good metabolism and prevent loss of muscle mass.
5. Get Good Sleep
Even though underrated, sleep is as important for good health as a balanced diet and exercising. Research indicates that poor sleep can raise the risk factors for obesity, and is linked to an approximately 89% hike in the risk of obesity in children and 55% in adults.
6. Eat More Protein
Protein a very crucial nutrient when it comes to maintaining a healthy weight. A high-protein diet can boost metabolism by 80–100 calories per day and shave off 441 calories per day from the diet. Another study has shown that including protein as 25% of the daily calories can reduce obsessive thoughts and cravings for food by 60%. This includes reducing the desire for late-night snacking by half.
7. Avoid Sugary Drinks, such as Soda and Fruit Juice
Sugar in liquid form is even worse for the health. Calories from liquid sugar can be a major cause of weight gain in the modern diet. A study showed that beverages filled with sugar-sweeteners can be associated with a 60% increase in the risk of obesity in children. This applies to fruit juices as well, as they may contain as much sugar as a soft drink. The best you can do is eat the whole fruit, and limit or even avoid fruit juice.