To manage obesity, you have to make various lifestyle changes that may be difficult. To maintain weight, you will be required to burn the exact amount of calories you consume. To lose weight, you are supposed to burn more calories than the ones you eat. Your body will burn calories as you continue to do your normal bodily functions that assist you to stay alive. Workouts, besides burning calories, also build your muscles hence increasing the amount of calories you use in your normal body functions. It is important to decrease the number of calories you take in and increase your physical activity to beat obesity effectively.
Discuss with your doctor about a program that will help you in losing weight. It is easier to accomplish your goals if you participate in a program. A program needs to include some strategies such as exercise, diet, counseling and medicine. Your doctor may refer you to an athletic trainer or dietitian for a more personalized assistance.
Dietary trends might make a type of nutrient seem more vital that the others when dieting. This is evident when comparing a low-carb diet, Mediterranean diet or the low-fat diet. However, research hasn’t ruled any of the diets as the best. So far, successful weight loss seems to be achieved by reducing caloric intake and not depriving the body of certain nutrients such as carbohydrates. Increasing the dietary protein to 20% of the low-calorie diet you consume can improve your weight loss.
Other than making these dietary changes, you also need to think about the kind of beverages you drink. For example, a 12-ounce can of soda taken with lunch adds approximately 150 calories to the meal. A healthier option you should consider is taking a glass of water, and it will quench your thirst without adding the extra calories.
Physical activity changes
Exercises will help in losing weight and also in keeping the weight off after achieving your ideal weight. Participating in a regular program will also reduce the risk of health conditions like heart disease, diabetes, and even high blood pressure. Consult your doctor before joining a program. Below are the basic exercise categories:
• Aerobic exercise – it raises the heart rate through the repetitive movement of your large muscle groups hence burning calories, strengthening the heart and increasing endurance. This includes walking, jogging, biking, dancing and swimming.
• Strength-training exercises – it increases the tone, power, and efficiency of your individual muscles. This is done by using resistance bands or weights.
• Stretching – it improves and maintains the muscle’s flexibility, for example, in yoga.