Nearly one-third of the world’s population is obese or overweight. The number is approximately 2.1 billion people. This is nearly 30% of the world’s population! In developed and developing countries, the rise of obesity, over the past 3 decades, has been rapid, substantial and widespread. Obesity is a bane to our modern world. The causes of obesity are complex. There are many interrelated factors, such as genetics, lifestyle and how your body uses energy.The adverse health effects of obesity include:
High Blood Pressure
Psychological Effects (such as depression, anxiety)
The positive side of this is that we can make the correct changes in our lifestyle and combat it, unlike most other conditions. The most obvious solution to the problem is losing weight. When considering weight loss treatment one has to consider a lot of factors such as diet and nutritional, their body type, metabolism, daily physical activity and genetics. Any comprehensive weight loss program will cover all these bases. It is imperative to remember that every one of us has different body types. Our daily nutritional requirements and our metabolisms are different. So it is crucial to design our weight loss programs according to our requirements.
So how to lose weight fast?
- Drink Enough Water – Most of us don’t consume enough water. The human body needs anywhere between 2.5-3 litres of water throughout the day. Sufficient water consumption can increase the metabolism by 20-30% thus helping in burning fat.
- Cut down on added sugar and refined carbs – This is the best way to reduce weight. Added sugar and refined carbs are extremely harmful. They result in an increased level of blood sugar and cause cravings and increase our appetites.
- High Protein Diet – Protein is the single most important nutrient when it comes to losing weight. Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day while helping you feel so satiated that you eat up to 441 fewer calories per day.
- Chew slowly and thoroughly – It can take a while for the brain to “register” that you’ve had enough to eat. Studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
- Aerobic Exercises– Aerobics/Cardio as it is often termed nowadays, is the best way to burn calories and it is also said to improve your mental and physical health.
- Lift Weights – One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode. The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weightlifting can help keep your metabolism high and prevent you from losing precious muscle mass.
- Get Good Sleep – Sleep is highly underrated but it may be just as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity.
Having said and done all that, we must not leave out the most crucial aspect to achieving your weight loss goals which are your will power. None of the above said things will be possible if you don’t set your heart on it.
When it’s all said and done, there’s a cliche that will always stand true – “It’s all in the mind”. Well, not all of it of course, but weight loss begins with an individual deciding that this is the path they wish to go down. Willpower and persistence goes a long way and none of the above will be possible if you don’t have the mindset to keep going even when staring in the face of difficulty.