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During the World Obesity Day of 2022, statistics from WHO showed that over 1 billion people globally are obese. In this obese population, 650 million are adults, 340 million are adolescents, and 39 million are children.
Unfortunately, the number is expected to increase as WHO indicates that by 2025, an estimated 167 million people are likely to be less healthy since they are obese or overweight.
I know being overweight is undesirable and stressful to the victims. Do you feel like you have unwanted fat in your body? Maybe plastered around your belly, and you desire to shed the fat? Worry no more! You are in the right place at the right time, keep scrolling, and you will be a happy soul at the end of this read.
Probably you have had various trainers or tried various diet plans to no avail. Nothing may have worked, or maybe you noticed just a negligible outcome.
Follow these 5 golden rules, and you will thank yourself for the discipline.
Being regular at exercise should go together with regular physical activity. The rationale behind this point is that if you exercise for like an hour every day and be physically inactive for the other part of the day, this will not help you with effective weight loss.
Regular physical activity should be combined with being regular at exercise. For example, when you sit every 30 minutes, make sure you stand or walk to distribute your weight equally on your feet for about three minutes.
Such routines break long sitting hours and leverage your physical activity.
It is child’s play. For the calories you consume daily, you need to burn even more calories for effective weight loss. You ought to create a calorie deficit. This does not mean that you need to fast. Not quite!
Consuming filling and nutritious foods rich in fibre and protein, including legumes, lentils, nut butter, nuts, whole grains, fruits, and vegetables, can help reduce your entire calorie intake since they can keep you full for longer. Also, consume carbs and fats (but in controlled proportions).
To create a calorie deficit, you need to consume these foods proportionately and exercise consistently rather than starving yourself.
Water is essential for hydrating our bodies, energy, and overall general health. Additionally, hydrating is key when you are physically active and exercise during the day.
Although a few studies have reported small impacts of consuming water on weight loss, these outcomes must not be considered in isolation. Notably, the only proven and known impact on weight loss is through hydration of our bodies for optimal system and organ functioning.
Therefore, although huge water consumption won’t quicken weight loss, drinking less water will exacerbate overall health. Have a bottle of water at all times and drink a little after every few minutes during exercises.
Ensure that you eat protein at every meal to increase your protein intake. Adequate protein intake in our bodies helps build and rebuild muscles and can help in weight loss. Some protein sources include meat (pork, beef, mutton, steak), eggs, legumes, and fish.
Did you know? Half of your plate should be vegetables! Maybe that is surprising to you, but now you are in the know. Vegetables can make a huge difference between success and failure when it comes to effective weight loss. They are known to be low in calories and nutrient-dense. Vegetables might include broccoli, onion, spinach, kale, brussels sprouts, carrots, and asparagus.
Always ensure that you have enough rest and sleep. Get quality sleep. Sleep quantity is synonymous with sleep quality; sleeping for at least 8 hours at night is healthy.
Your bedroom environment needs to be cozy and comfortable to be sleep-friendly.
Get to bed for sleep only, and your newspaper, book, phone, laptop, or anything else should be away from your bed. Not sleeping well can impact your exercise performance and render you not to exercise.
Overall, obesity is a critical global issue, bearing in mind that over 1 billion people worldwide are obese. Therefore, obese and overweight people and parents of obese children need to put into practice the above 5 golden rules for effective weight loss.
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