When was the last time you felt fit and active? Do you like the unhealthy and lazy person you see in the mirror?
Obesity is a disorder where excessive body fat leads to many health-related problems. Obesity is measured by Body Mass Index (BMI). If your BMI is over 25 you are an overweight person, and if you cross 30 then you are obese. It can cause health-related problems like type 2 diabetes, heart disease, stroke, high blood pressure, sleep apnea, etc. To fight obesity, you need weight loss techniques (the loss of body fat mass in terms of excessive fats, fluids, and lean mass) to make your body fit again.
Tips to get back on track on your weight loss journey
- Start with small changes: This is the first step to achieving anything in life. Everything starts changing with small steps in the right direction -you didn’t gain weight in just one day; the same goes with weight loss, you need to stay consistent with the process of weight loss to achieve your goal weight. To make yourself consistent, introduce small changes in your life that you can do without any hassle- like, avoiding lifts, sitting straight most of the time, eating fruits, etc. Introduce them one at a time and stick to them until they become your habits.
- Learn from others: Yes, know how other people are working on keeping healthy. What techniques do they use, what problems they face, how much time it takes to achieve it, where you should start, and what is it you need to do to avoid the same mistakes they have made. By doing this, you can get a lot of knowledge on how you can achieve better results in less time.
- Ask for help: Yes, you need support from your friends, family, colleagues, and loved ones, because it can sometimes become so hard to avoid foods you love- pizzas, burgers, fries, etc. You may have carvings that are hard to resist. But if people around you hold you accountable, you get moral support and are motivated to stick to your health goals. Also, you can talk to a nutritionist or dietitian to get a diet plan based on your health requirements.
- Eat proper meals (& on time): Well, gaining weight happens with improper eating habits without proper quantity, nutrition and timing. So, eat healthy meals, fix a proper time to eat your meals, and dump your extra snacks in the trash.
- Avoid junk food: The hardest thing to do. Right? Let’s be honest with you, we all love junk food. But it is very dangerous if we eat them on a regular basis. It leads to obesity, type 2 diabetes, cardiovascular disease, joint pain, heart disease, and some types of cancers too. So, make sure you eat a healthy, nutritious diet; and avoid fried, fast foods.
- Add fruits and vegetables to your diet: Eating fruits and vegetables gives you fewer calories and fats and is high in fiber, water, and lots of minerals and vitamins, which not only help you to lose weight but also keep your body healthy.
- Keep yourself active: When you stay active, your body needs constant energy to perform tasks. This will help you to burn a lot of body fat. Exercising regularly not only helps you lose weight, but also builds a positive self-image, boosts your confidence, improves your mood, gives you more energy to do work, and makes sure you get good quality sleep. Before starting a workout, make sure you talk to a trainer because if you don’t know the right techniques, chances are you might get an injury.
- Drink plenty of water: Staying hydrated helps you lose weight and has many health benefits (maintaining body temperature, keeping joints healthy, preventing infections, delivering nutrients to cells, and keeping your body functioning properly). You should try to avoid beverages like sugary drinks, tea, artificial fruit juices, coffee, cold drinks, sodas, alcohol, soft drinks, etc. You can drink warm water to make it more effective in the weight loss process.
- Track your results: Track your results at the end of each month to know how far you have come. You can do it with the help of your bariatric team or do it yourself. Check your weight and see how much you have lost. It might not be much, but if you made progress that is important. Use this as a motivation to keep going on the journey of weight loss.
“Everything looks hard in the beginning, less difficult in the middle, and easy in the end”. With concentration and consistency towards your health goals, you can achieve the weight you want.
Want more tips or personal guidance from a bariatrics doctor? Call us at 347-868-1060.