Are you on a weight loss goal?
If yes, then you might be feeling that it’s the toughest task that you have took. You might have seen people facing a hard time while losing weight. It is also common some people lose weight, but they face the tough time to maintain it.
Is weight loss that tough?
The answer depends on personal action. Thus, it might make weight loss little complex not unachievable.
Millions of people are facing such problem that makes it necessary to solve it. So, this article focus on the core principle of weight loss and even health.
Weight loss and health, both are connected. Neglecting health for losing weight is not a right try. You have to look over both for a successful weight loss.
In this article, I will explain the core principle of weight loss that will help you to make the right choice for your goal.
- Health problems linked to obesity,
- How right choices is better than an easy one,
- Why you get fat,
- How to make a weight loss happen,
- Why changing focus can bring better result,
- Nutrition plan & fitness choice,
- How to keep weight loss permanent.
Let’s start with health problems that arise due to obesity. With it, you will be able to know the importance of weight loss.
Health Problems Linked To Obesity
Unhealthy weight gain is referred as obesity, is responsible for degradation of our look and health. It’s doing more harm which is rarely noticeable at the beginning.
Obesity is termed when you weigh 20% more than the normal weight for your height.
With obesity, many health problems also arise. It doesn’t mean that obese people suffer from all diseases, but they face few of them, and it also depends on the genetics and other factors. (1)
Weight gain is not healthy as the fat deposit is around the stomach (apple shape), while the risk increases with fat deposits around hips and buttock giving pear shape.
With an increase in weight, health risk increases. There are multiple diseases linked with obesity that can degrade the quality of your life.
To stay protected from these diseases you don’t need to maintain an ideal weight, a healthy weight is also perfect. Losing 5-10% of your weight will cut the risk by half. (2)
1. Heart Disease and Stroke
Heart disease is the biggest killer around the world. With an increase in obesity rate, the risk of heart diseases has increased as they both are related to each other.
With an increase in BMI (body mass index) things changes like:
- Blood pressure increases,
- Low-density lipoprotein increases (bad cholesterol),
- Triglycerides, blood sugar and inflammation also increases.
With these changes, the rate of heart health issues increases.
A study found that the risk of coronary artery increases by 32 percent in overweight while 81 percent in obese people compared with normal-weight.
The risk of ischemic stroke increased by 22 percent in overweight people but with obesity risk is 64 percent.
The risk of heart diseases increases with increase in weight. But the risk can be lowered by losing 5- 10 percent of weight.
2. Type 2 Diabetes
And another health problem on the list is diabetes.
It is considered crucial to control weight as type 2 diabetes is most common in obese people.
Type 2 diabetes usually begins in adulthood, but it is now common in children due to increased rate of obesity in children.
Why obesity cause Type 2 diabetes?
Insulin is a hormone that balance blood sugar, but obesity can cause resistance to it. Due to insulin resistance, blood sugar elevates frequently increasing the risk of type 2 diabetes.
The risk of diabetes can be lowered by losing weight. To lose weight, healthy nutrition and fitness routine should be followed to prevent high blood sugar. Staying active can considerably reduce the risk of diabetes and medication needs.
Another disease linked to obesity is cancer. The risk of cancer increases due to increase in inflammation and damage caused to cells. It is due to lack of nutrients; there is impairment of immune function that is not able to fight inflammation. Also due to overeating immune response increases that generate excess inflammation.
Some of cancer linked to obesity are:
- Breast (after menopause)
- Endometrium (the lining of the uterus),
- and pancreas.
An increase in inflammation is due to unhealthy eating habit, the reason for weight gain. By eating healthy, you will lose weight and as well as lower the inflammation.
Foods like vegetables, fruits, nuts, cereals, etc. are the best food for weight loss and also provides protection from cancer.
4. Gallbladder Disease
Gallbladder and gallstone are common among overweight and obese people. By lowering weight, the risk of gallstones also decreases.
5. Musculoskeletal Diseases
One-third of people gone through joints replacement operation were obese.
Overweight increases load on joints, muscles, and tissue. With an increase in weight and stress, there is damage to cartilages, a tissue that provides cushion and protects joints.
It increases the risk of back pain, lower back, and osteoarthritis.
Unlike osteoarthritis, gout is a joint disease caused due to excess uric acid in the blood.
Excess uric acid in the blood are stored in joints, caused due to obesity. Sudden loss or weight gain can increase gout. So consult your doctor for the best way to lose weight.
7. Sleep Apnea
Most of the obese people suffer from sleep apnea. It’s caused by excess fat near the neck region, that cause difficulty in breathing. High blood pressure is also responsible for sleep apnea.
8. Depression and Quality of Life
With an increase in weight, the rate of depression also increases, degrading the quality of life.
That’s not the end of the list. Obesity is responsible for many other health problems like nonalcoholic fatty liver, chronic kidney disease, lower cognitive functions, respiratory diseases, etc.
Lot many health problems follows with weight gain. The best way to stay protected from these diseases is by maintaining healthy weight and lifestyle.
As you now know the possible health problems, it’s time to explore how can you lose weight.
Weight Loss Is About Adopting Right Instead Of Easy
While trying to lose weight, everyone come through two options.
First the easy and fast, second is slow and time-consuming.
If you were given these both option, you would surely choose the first one, as it promises to give you a fast result. Unfortunately, people fall in these traps.
Some people lose weight quickly and gain those weight with that rate, while few struggle to achieve the result. But one thing is common between both; they are degrading their health for losing weight.
The people trying the second option might face some difficulty at the start of the program (usually the first week), but they lose weight with ease. The result might take few months (2-4 months depending on weight loss), but they are also improving their health.
By completing those routines, they even find ease in maintaining weight after losing it.
What would you prefer now?
First or the second!
You might now think about it and plan for the second choice. If you are planning for the second choice, then you are all set to achieve weight loss goal and perfect health.
As you know that second choice is best for your weight loss and health, its time to explore the reason behind it.
How Food And Body Work In Combination
If you want to know the best way to lose weight, then you should learn, how body work. With proper working pattern of body and its interaction with nutrients will clear most of the weight loss doubts.
Weight loss isn’t that tough; it’s mistaken. It will look easier if you start following the right way body work.
You will learn:
- How body interacts with food?
- Why some types of nutrients are better?
- What makes some food types the worst?
By learning how the body interacts with food, you will get the rest of answer.
- The process starts when you eat food. These foods go through digestion where they are breakdown into sugar, i.e., glucose.
- Glucose is released into bloodstream thus raise the blood sugar level.
- With increase in blood sugar level, the pancreas secretes insulin to counter the excess sugar injected into the blood. It is also responsible for transporting sugar to muscles and cells.
- If muscle or liver glycogen has maxed out, excess sugar will be converted and stored as fat.
The above four steps are the fact behind the body function. They are the deciding factor, how you get fat or how you can lose weight.
Now it’s time to explore the truth about weight loss.
How to prevent the storage of sugar (calories) as fat?
It’s simple; sugar is stored as fat when it is in excess. Any nutrients in excess don’t do good to the body.
There are 2 steps to prevent it:
- Eat only required calorie
- Eat slow glucose releasing foods
These are the proven and core to prevent weight gain…
1. Eat only required calorie
People usually get confused by this method. Many of them try to cut the calorie than required, damaging their metabolic activity leading to weight gain.
You need 1200-1400 calories for proper metabolic function so don’t lower this number. However, your calorie intake can differ depending on height, weight, age, gender, etc.
Don’t cut you calorie intake, just lower it if you are eating in excess.
2. Eat slow glucose releasing foods
If you were looking for the best nutrient for weight loss, then you would have come across protein and fiber. While carbohydrate is in the top list for the reason of weight gain.
But there is no bad or good nutrients, especially those naturally available. It is totally dependent on how we use them.
Carbohydrate is the quick source of energy that can increase blood sugar level quickly as it is digested easily. But including protein and fiber slowdown the digestion of food that leads to slow release of glucose into bloodstream. With the slow release of sugar, there is no excess sugar to be stored as fat.
How Can You Lose Weight?
And the final puzzle of your weight loss and body function.
As sugar is converted into fat, it can also be converted into glycogen to supply energy to cells and muscle.
When you get involved in physical activity, the body will start converting stored fat into glycogen for an energy source, thus leading to fat loss.
Now you know, how body interacts with foods that lead to weight gain or weight loss. Thus it, become important to focus on healthy eating and physical activity.
Why some nutrients are worst and causing weight gain?
For weight management, it is important to balance sugar release in the bloodstream. Excess sugar released in short time will be stored as fat.
Food rich in carbs while low in protein and fiber, get digested easily raising blood sugar quickly. These type of foods are mostly processed or lack nutrients.
Unhealthy Processed foods: White bread, cakes, low-fiber cereals, etc.
Healthy Processed Foods: Brown bread, fiber-rich cookies, etc.
Unhealthy natural food: White rice, white potato, etc
Healthy natural food: Cereals, grains, fruits, vegetables, etc.
*While natural food may not be unhealthy like processed foods, but excess intake can cause harm.
Foods containing combination of nutrients (protein & fiber) are healthy, and you should prefer those in your diet. So it is suggested to eat varieties of food in every meal.
What are calories?
A calorie is a unit that measures energy. It is usually used to measure the energy content of food.
Food contain calories which are also referred as sugar or energy content of food which provides energy for daily functions.
Change Your Focus (Focus on Fat Loss, not Weight Loss)
As you now know that adding multiple nutrients is the best strategy for weight loss.
But, there is one more thing that is ruining weight loss goal. If you don’t take right action on right time, then it will slowdown your progress further leading to failure.
For any successful plan, you need right focus, which will make any plan achievable. With it, you get time to make possible changes to achieve it.
Like other goals, it’s same with weight loss. You have to give time and change your focus to make it successful.
For weight loss,
Changes your focus from losing weight to losing fat.
Your body weight may not be the problem; it’s fat storage.
When you try to lose, you will start a fitness routine, eat protein and build muscle. So, you will lose fat but gain muscle.
Do you know?
Muscle cells are heavier than fat cells.
So, if you were only focusing on weight loss, then you might not be able to notice the result, as you were just counting your weight loss not fat loss.
Fluctuation will be due to increase in muscle mass and loss of fat mass. Since muscle cells are heavier you might feel you are gaining weight or not losing weight.
While trying to lose weight, your weight will fluctuate. Some day you will see your weight going down while some day it will increase. But, don’t stay over obsessed with your weight and weight machine.
Give a break.
If you follow a healthy diet, fitness routine and maintain healthy habits, you will surely lose weight.
Tip: Check your weight weekly instead of daily. You can also measure your waist size with measuring tape to keep track of your progress.
Why focusing on fat loss will ruin your progress?
As said, your weight will fluctuate with fat loss and muscle gain, that won’t allow you to get the right estimate of fat loss. Due to fluctuation in weight, you will get thought of quitting healthy routine as it is not showing progress in your weight loss.
After that you will indulge in following things that will never help you to lose weight in a healthy way; like following a fad diet, cutting calories, skipping food types, etc.
To check if you are losing weight or not, you should always check your energy level in daily activity. As you start losing weight, your energy level will rise, a clear indication for a better change in your life.
Don’t be obsessed with losing weight; focus it towards adopting the right step that will improve your quality of life.
Ideal Diet Plan (3 meals and 2 Snacks)
Now it’s time to explore, what should be your ideal weight loss meal plan.
If you have gone through any weight loss guide, it will suggest eating multiple times a day. But, a question always arises in mind, aren’t it going to increase calorie intake.
If you are facing problem while choosing your ideal meal plan, then don’t worry. Let find the answer.
How many time should you eat to lose weight?
If you are searching for a perfect meal plan, then you should prefer to eat five times a day.
3 Meals (Lunch should be biggest) with 2 snacks. It is an ideal weight loss diet plan as it will keep you full the whole day preventing unwanted craving. You shouldn’t worry about weight gain until you eat healthy and nutrient rich foods.
By eating a well-balanced meal and snacks, you will provide the body with necessary calories and nutrients.
Why are they helpful and easier?
Every 2-3 hours body need food for maintaining energy level, metabolism, and other vital functions. Slight lack of energy disturbs metabolism causing slowdown in fat loss. It is among common reason for weight loss failure.
While starving or not eat frequently body glucose level will fall that will increase craving for calorie dense foods.
But if you eat regularly, there is a continuous supply of glucose that keeps away from metabolism slowdown or craving.
When you are full, you will be able to make proper food choice which is going to be helpful in the long run of weight loss or weight management.
The core of successful weight loss is eating healthy not starving.
By providing a well-balanced diet, you will stimulate your body to burn fat, gain muscle and improve health.
Wait! When it comes to excess calorie intake, you won’t be able to eat in large amount when you starting eating frequently. You will be able to eat the right amount of food body needs, just it will maintain your calorie intake.
If you are searching a weight loss diet plan then you need to first consider nutrient. It’s the nutrients of any food make it healthy and weight loss friendly.
The right ratio for healthy meal or breakfast is:
- 25-30 percent – Carbs
- 25 percent – Protein
- 40-50 percent – Non-starchy Vegetables
Include fruits, vegetables, whole grain, cereals, meat, chicken, egg, fish, dairy products, etc. in your diet. By eating healthy food you will increase the intake of nutrients that plays important role in functioning and maintenance of the body.
Avoid processed foods and packed food to get faster and better result. By increasing fiber and protein dense foods you will balance calories that will help you to lose weight and maintain after losing it.
You should always eat a combination of food to get nutrients that a single type of food lack. It will help you balance the nutrient that will prove be beneficial in weight loss and health.
Tips for planning meal:
- Start with healthy breakfast
- Eat nutrient dense foods every time you eat
- For snacks, you can eat fruit, nut, egg, cheese, etc
Sample diet plan:
- 2 Eggs with added veggies
- 1 cup oatmeal with added veggies or salad
- Cooked Lentils or bean with brown rice
Any fruits or yogurt with mixed fruits
- Fruits of nuts
- One cup oatmeal
- Oatmeals with eggs
- Brown rice with cooked lentils
There are lot more healthy combination for your meal or lunch. You should find the best combination that you can enjoy. Weight loss isn’t much tough if you start enjoying healthy food, instead of eating tasteless food forcefully.
While planning your diet combination include foods that provide protein, carbs, fiber, fat, vitamin and minerals. With a combination meal is healthy and perfect for weight loss.
Food Ideas that you can enjoy
Snacks Food List:
- Star Fruit
- Figs (good with goat cheese)
- Honeydew Melon
- Brown Rice Cakes
- Whole-Wheat Pretzels
- Whole-Grain Toast
- Small, Cooked Whole-Grain Noodles
- Sesame Seeds
- Pumpkin Seeds
- Nut Trail Mix including Dried Fruit
- Hard-Boiled Eggs
- Garbanzo Beans
- Plain Yogurt
Tips: You can try combination with peanut butter, hummus, ranch dip or yogurt dip. Try to make a healthy combination for your daily snacks. But don’t exceed butter usage as it can increase your calorie intake. Moderation is the key to weight loss.
Healthy Breakfast, Meal and Lunch Idea
- Nut Butter, Banana, and Chia Seed Toast
- Berry and Yogurt Smoothie
- Savory Oatmeal With an Egg
- Quinoa Fruit Salad
- Tomato Toast With Macadamia Ricotta
- Quinoa and Chia Porridge
- Avocado Toast With Egg
- Chocolate Quinoa Breakfast Bowl
- Zucchini Bread Oatmeal
- Open-Face Breakfast Sandwich
- Peanut Butter and Banana Smoothie
- Sweet Potato and Black Bean Breakfast Burrito
- Chocolate Pumpkin Oatmeal
- Coconut Yogurt Quinoa Muffins
- Spinach and Cheddar Microwave Quiche
- Beans curry with brown rice or chappati
There are lot many combinations to try for a healthy meal. But include multiple food types to get every nutrient required.
Nutrition and Fitness – Which is more important?
Nutrition and fitness both have their importance and role in weight loss. Both nutrition plays key in role in keeping healthy and free from diseases. So both are important.
But when it comes to weight loss, it is important to know which has major effect; making the result show faster.
Of course it’s, nutrition.
Nutrition plays role in providing body the required nutrients while fitness routine helps to burn excess calories.
It is easy to eat calorie in a sitting that will need 40-60 minutes of workout to burn. It’s better to lower the calorie intake and eat healthy instead of striving hard in the gym.
But that doesn’t mean you shouldn’t follow a fitness routine. Ratio for nutrition and fitness role in weight loss are:
- Nutrition – 70-80%
- Fitness – 20-30%
20-30% may look small number at the start but, if you start eating healthy and get indulged in fitness routine, you will see result quicker. By eating required calorie, you will stimulate the body to utilize fat stored as energy for fitness or daily activity.
Fitness routine doesn’t limit till workout in gym, its physical activity in your daily core. Moving, walking the walkable distance, or any other physical activity all are fitness activity. By adopting both in the right way, you won’t have to struggle hard.
You will soon start enjoying the energy level that will make the weight loss possible.
What Is Successful Weight Loss?
People always estimate weight loss in a wrong way. They think successful weight loss is short term process, once lost it’s done. But Successful weight loss is a continuous process in which you have to lose it first and later maintain it.
Maintaining weight will be tough if you adopt any unhealthy practice, shortcuts or fad diet. You can only lose and maintain weight with ease by eating right and adopting healthy habits.
In a successful weight loss, you should lose your weight not your hope. You don’t need to end up trying things that will affect your health now and later.
A healthy weight and perfect health are the sign of successful weight loss. By focusing on both, you should make the right choice instead of easy one.
Weight loss is not tough, it’s the approach that makes it. By adopting healthy habit and eating a well-balanced diet you will not only lose weight, but weight management will be easy and fun stuff.
To enjoy weight loss or stay healthy, you should first start enjoying your food. Start searching for healthy food option and right food types combination. It will help you meet your taste bud and nutrition need.