Obesity can be associated with many complications and health concerns. Losing weight can be a difficult thing, but when you’ve decided you’re ready to embark on a weight loss journey, here are 7 tips to help obese individuals lose weight.
1. Be realistic
The most important thing you can do is be realistic. Do not set unrealistic goals because if you cannot achieve them you will feel defeated and want to give up. Instead, try to set smaller goals more often. That way, every time you accomplish these goals, you’ll feel more motivated to move on. It’s a marathon, not a sprint, so you need to find a way to keep your motivation and be patient.
2. Never skip breakfast
Skipping breakfast is a common mistake some people make when trying to lose weight. Usually this results in low energy levels, a bad mood and leads to more snacks as the day progresses. An Israeli study found that we burn calories more efficiently in the morning. In the study, there were two groups of obese women who both consumed the same number of calories, but one group in the morning and the other later in the day. Both groups saw weight loss results, however, the group that burned their calories in the morning lost twice as much.
If you find that your breakfast isn’t keeping you full for long, try adding protein as protein is known to keep you full longer. Protein can be found in foods like eggs, nuts, seeds, and oats!
This is an important tip and has proven itself time and time again. Walking is a free, easy, covid-friendly cardio option that will improve your cardiovascular health while burning off excess fat. You’re more likely to do this to go for a walk Every day when you have to run four times a week, set this as one of your achievable and realistic goals. You can make it more enjoyable by listening to some of your favorite music or getting lost on a podcast while walking. Walking can burn some serious calories so don’t underestimate it and keep your body moving for maximum results. It’s also worth noting that walking is beneficial for both your mental and physical health.
4. Drink lots of water
Drinking water is just as important in losing weight as a healthy diet. Often times we can confuse our thirst for hunger. The next time you feel a little bit savory, have a glass of water and see if you’re still hungry. Of course, if you are, you should eat something, but if not, it was just a sign that your body needed water. The daily recommendation is to have about 6 to 8 glasses of water a day, so make a conscious effort to achieve this goal. Some people find it useful to have a water bottle with them as a reminder to keep hydrating. In this regard, it should be noted that hydration has been linked to aiding in successful weight loss.
5. Consider weight loss surgery options
While there is some stigma surrounding options for weight loss surgery, this stigma should be taken to the curb. For some people, this is the only choice or last resort to save their life. It’s not a shame.
There are several options, but it is not one size fits all. Some surgeries work better than others depending on who you are. Some of the options available are a gastric band, gastric bypass, Sleeve gastrectomy and more. Additionally, if you’re private, you can opt for less invasive surgeries like the Aspire Assist Device. However, watch out for reviews like that Aspire Assist reviews before choosing the procedure. Ultimately, surgery should be the last resort or be necessary for urgent health reasons. The best and most sustainable way to lose weight is to do it naturally, as it is far fewer complications than surgery.
6. Enter a calorie deficit
Entering a calorie deficit is the main way you lose weight. It doesn’t have to be extreme, however, you just need to consume less than you burn off in a day. So if you burn 2200 calories a day, you can burn 2000 calories a day and still lose weight. A realistic deficit will keep you informed and prevent you from worrying.
7. Reduce your alcohol intake
This tip is nice and simple. Alcohol can be high in calories. Hence, it is better to use your calories on actual foods than alcohol.
These tips are sincere advice and not that difficult to follow. If we have learned something from the previous year, our health is the most important thing. Let’s start doing something for our body and do it right.