According to the World Health Organization (WHO), more than 1.9 billion adults in the world were overweight, in 2014 (the last year for which info is available). Of these, 600 million adults, 18 and older, were obese. Furthermore, the National Institute for Diabetes and Digestive and Kidney Diseases reports that 2 in 3 adults in the United States are considered to be overweight or obese. The overweight/obesity trends are constantly on the rise, excess weight puts you at a higher risk of multiple diseases. Unfortunately, individuals with extra pounds have low self-esteem and confidence, they believe it’s impossible for them to achieve successful weight loss. But, you shouldbear in mind that it’s the goal everyone can achieve, you just need a practical strategy. Throughout this article, you’re going to learn what to do to lose weight.
in a bid to lose weight successfully, you have to make some lifestyle adjustments that also include changes in nutrition. This is, also, the part that most people are afraid of and that’s understandable if we take into consideration a high prevalence of different diets. A vast majority of diets nowadays are highly restrictive, promote exclusion of healthy foods, and jeopardize your health. It is needless to mention that most diets have yo-yo effect, meaning you gain more weight than you lost once you’re done with the program. So what to do? Instead of following some restrictive program, you should ensure you eat a well-balanced diet. The point is to limit or avoid intake of unhealthy items and increase consumption of healthy alternatives.
A great example of a well-balanced eating pattern is the Mediterranean diet. This eating pattern is considered as the healthiest diet in the world as it is based on moderate consumption of different food groups, putting the emphasis to fish and seafood and fruits and vegetables. Scientists from Harvard Medical School discovered that Mediterranean diet is more beneficial than low-fat diet for long-term weight loss.
Making diet tweaks isn’t just about ditching unhealthy foods and eating healthierstuff. You also have to develop a healthy relationship with food and make sure you don’t skip meals. Contrary to the popular belief, skipping meals doesn’t aid weight loss, especially when it comes to breakfast. In fact, protein-rich breakfast can help you lose weight and manage Type 2 diabetes. The American Journal of Clinical Nutritionpublished results of the review which proved that long-term weight loss maintenance depends on continued adherence to diet and exercise strategies.
Weight loss is a result of strong willpower and constant effort that comes in the form of regular physical activity. A sedentary lifestyle is one of the greatest enemies of your health and waistline. A study from the Journal of Applied Physiology published results of the study which showed that aerobic training is the optimal mode of exercise for reducing fat mass and body mass, while resistance training is necessary for increasing lean muscle mass. Moreover, the Journal of Obesity featured a research which showed that high-intensity intermittent exercise is highly effective at reducing subcutaneous and abdominal body fat while increasing aerobic and anaerobic fitness.
Get enough sleep
eople are chronically sleep deprived today and besides the lack of energy and productivity, sleep deprivation contributes to weight gain, too. Scientists at the University of Chicago discovered that lack of sleep limits the benefits of dieting, thus preventing you from losing weight. Additionally, a study whose findings were published in the Current Opinion in Clinical Nutrition & Metabolic Care showed that sleep loss leads to metabolic and endocrine alterations including lower glucose tolerance, decreased insulin sensitivity, and increased concentrations of cortisol as well as hunger and appetite.
While getting six to eight hours of sleep is essential, one should never underestimate the power of regular sleep pattern that includes same bedtime (and wake time) on a daily basis. So, to lose weight you should ensure you get enough sleep along with making changes in activity levels and diet.
People who want to achieve weight loss in a natural manner will also benefit from some natural supplements whose benefits are well-documented. For example; raspberry ketone is one of the most popular ingredients in weight loss supplements. That’s not so surprising because numerous studies proved its efficacy. A research from the Life Sciences showed that raspberry ketones prevented high-fat-diet-induced weight gain, prevents obesity and aids weight loss. A wide array of products nowadays contains this ingredient including Raspberry Ketone with CLA and Raspberry Ketone with Garcinia Cambogia from AMS.
Conjugated linoleic acid (CLA) proved to be highly efficient for fat loss according to a study from the American Journal of Clinical Nutrition, but it also increases muscle mass. On the other hand, garcinia Cambogia supplementation successfully reduced abdominal fat accumulation in subjects, regardless of sex, a study from the Current Therapeutic Research discovered.
Green tea, one of the healthiest beverages in the world, is well-known for its weight loss benefits thanks to its catechins. A research that appeared in the International Journal of Obesityshowed that catechins from green tea have a positive effect on weight loss and weight management.
When looking for dietary supplements for healthy weight loss, also make sure they contain African mango which is rich in fiber, reduces the elevation of blood sugar, and contributes to weight loss, according to a study from the Lipids in Health and Disease. It’s also useful to go for acai berries, classified as superfoods, due to the fact they proved to regulate cholesterol levels and reduce levels of selected markers of metabolic disease risk in overweight individuals, based on the research from the Nutrition Journal.
While these supplements mentioned above are incredibly beneficial, it’s more practical to get them in a single product rather than three or four different items.That’s why two Raspberry Ketone lines of supplements are massively useful; they contain CLA or green tea, African mango, garcinia Cambogia, and acai berry as well.
Even though it might seem like a mission impossible, you should bear in mind that you can, indeed, lose weight and achieve target body shape. Making certain lifestyle adjustments and using supplements with ingredients whose benefits are well-documented is a great way to go.