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5 Tips To Consider Before Starting Your New Year Weight Loss Plan
About 20 per cent of the global population is on a constant run to lose weight. And the need to do it healthily is imperative. Losing weight is never bad for our body, that is, when it is carried out in a controlled and proper manner. With various methods such as diet plans, exercise and supplements, one can choose the optimum method according to their comfort.
Weight loss has become one of the most commonly used terms in the current health and lifestyle scenario. The rising need of the society to be healthy and lead an active and hearty life somehow centralises on the aspect of weight loss. Gaining excessive weight can be accorded as the root cause of almost all of the health problems, from heart diseases to high cholesterol and high blood sugar.
While fretting over the right kind of weight loss plan or diet to choose, there are some things that one often fails to give importance to. Several factors can affect your efforts to lose weight such as making changes to your diet, exercise, and lifestyle [2] .
When it comes to a weight loss plan, there are 3 important facts you should know in advance and they are - your weight, body mass index (BMI) and waist circumference (because body fat is most likely to get collected in your stomach area) [3] .
We have gathered some quick and important tips to be considered before beginning your weight loss plan this year. Take a look.
1. Follow A Nutrient-rich Diet
There are hundreds of diet plans you can choose for in your journey of weight loss. A fad diet or novelty diet can promise you quick results. These fad diets have no standard dietary recommendation, and often promise unreasonably fast weight loss or nonsensical health improvements. These type of diets are deprived of essential nutrients that are important for the functioning of the human body.
Therefore, this year, do not become enamoured by these diets instead - follow a diet rich in all the nutrients with limited calories, which can help you maintain a healthy weight as well as provide you other nutrients.
2. Set Realistic Goals
One of the major issues people face is accepting the truth that losing weight can take time. You need to set realistic goals to lose weight effectively. That is, it is impossible to lose a huge amount of weight in just a few days or months in a healthy manner. You need to spend more calories than you consume for weight loss and also keep an eye on your activity level throughout the day. Therefore, develop a diet and exercise plans that will not tire you out by keeping you motivated and healthy.
3. Notice Your Metabolism
Metabolism is the primary key to weight loss. A healthy and well-functioning metabolism promotes healthy weight loss where on the other hand, an individual with poor metabolism can find it difficult to lose weight, whatever measures they adopt. The higher your metabolism, the easier it is to burn the calories in your body.
Some
of
the
ways
to
improve
your
metabolism
are
by:
•
eating
plenty
of
protein
at
every
meal,
•
drinking
cold
water
more,
•
doing
a
high-intensity
workout,
•
lifting
heavy
objects,
•
standing
up
more,
•
drinking
green
tea
or
oolong
tea,
•
eating
spicy
foods,
and
•
getting
a
good
night's
sleep.
4. Get Proper Sleep
Adequate
sleep
is
as
important
as
having
nutritious
food
when
it
comes
to
maintaining
a
healthy
lifestyle.
The
way
poor
lifestyle
habits,
untimely
meals
and
lack
of
exercise
cause
many
diseases,
lack
of
enough
sleep
can
also
cause
serious
health
problems.
Individuals
need
at
least
six
hours
of
sleep
every
day
for
the
mind
to
function
properly
and
for
the
body
to
remain
healthy.
The
quality
of
your
sleep
directly
affects
your
mental
and
physical
health
and
the
quality
of
your
waking
life,
including
your
weight
management.
Likewise,
poor
sleep
habits
have
been
linked
with
developing
adverse
effects
on
your
body
weight.
5. Keep Yourself Hydrated
We are all aware of the importance of drinking water. Every human being needs to drink at least 7 to 8 glasses of water daily to hydrate the body. Drinking the right amount of water, especially warm water can help break down fat deposits from the body and helps in weight loss. On drinking water, your body brings down your internal temperature, improving your metabolism.
Apart from the above-mentioned points, some other tips to be considered are as follows:
•
Seek
help
from
your
friends
and
family
•
Add
more
fibre
to
your
diet
•
Stop
being
an
emotional
eater
•
Love
the
food
you
are
eating
•
Stay
positive
throughout
the
process
On A Final Note…
With the deluge of means and methods of diets and exercises, you should be well-aware of the routine you will be undergoing. Discuss with your dietician, doctor or your gym instructor regarding your plans on weight loss before deciding on anything. Setbacks are bound to happen but do not give up and kick that extra weight off your body - this 2020!
- [1] Wood, G. C., Benotti, P. N., Lee, C. J., Mirshahi, T., Still, C. D., Gerhard, G. S., & Lent, M. R. (2016). Evaluation of the association between preoperative clinical factors and long-term weight loss after Roux-en-Y gastric bypass. JAMA surgery, 151(11), 1056-1062.
- [2] Avenell, A., Robertson, C., & Archibald, D. (2018). Weight loss interventions in specific groups: overweight and obese men. Advanced Nutrition and Dietetics in Obesity, 228
- [3] Ruiz-Lozano, T., Vidal, J., De Hollanda, A., Scheer, F. A. J. L., Garaulet, M., & Izquierdo-Pulido, M. (2016). Timing of food intake is associated with weight loss evolution in severe obese patients after bariatric surgery. Clinical nutrition, 35(6), 1308-1314.
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