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Weight Loss : How can I lose weight ?

how to lose weight

Weight Loss : How can I lose weight ?

Obesity is the underlying cause of most chronic diseases like diabetes, hypertension, heart and high cholesterol. Not only these, even depression, anxiety, sleep apnea PCOS, fertility, and osteoarthritis. If obesity is under control, we can get all other health complications under control. There are some common perceptions about dieting and weight loss that we all seem to hear often. The fact is everyone has different body requirements, activities, and food preferences.

Globally, obesity has reached epidemic proportions, with 2.8 million people dying each year as a result of being overweight or obese.

When is weight loss a problem?

When obesity is a problem

An individual loses weight when they exert more energy than they consume, which is known as a negative energy balance. The body uses fat as a source of energy to compensate for shortfalls in energy.

But the problem arises when muscle and lean tissue are used up more rapidly for individuals with little fat. Consequently, further health problems may occur. Individuals experiencing unexplained weight loss should seek medical attention as early as possible because the severe loss of body mass is life-threatening.

What are the benefits of losing weight?

Losing weight is sustainable with changes in eating habits, lifestyle, and physical activity, therefore inculcating healthy living. Research shows that even a modest weight loss of 5-10 percent can result in health benefits and prevents associated health risks (diabetes, hypertension, cholesterol, arthritis, etc). Regular physical activity improves health, mood, and quality of life. Being more active may help you manage your weight.

The necessity to deal with obesity!

Diets: What to be included/excluded?

Healthy diet plan by Obesigo

Weight loss strategies can involve making more nutritious dietary choices. The Centre for Disease Control and Prevention (CDC) recommends:

  • Choose a variety of fruits, vegetables, salads, sprouts, and nuts.
  • Prefer lean cuts of meat, fish, and low-fat dairy sources for proteins.
  • Restrict refined/processed foods such as chips, cookies, cakes, and fast foods
  • Keep a check on your portion size and calorie intake.
  • Stay hydrated with water and drink sufficient fluids such as tender coconut water, buttermilk, lemonade, etc.
  • Restrict carbonated beverages and alcohol
  • Avoid sugar and sugary products, and be careful with hidden sugars while purchasing packed foods.

Eat right bite by bite!

Calories: How much is too much?

The calorie requirements depend on the factors discussed below;

  • Understand your eating habits and design the meal plan according to your body requirements. Don’t get influenced by fake statements and quacks advice in terms of weight loss. Consult Qualified Professional – Dietitian!
  • Are you an emotional eater? Do you crave food?

These criteria make you indulge in eating a greater number of meals. Therefore, what and how much you eat during this situation decides the number of meals you consume. Mood Swings!

  • The number of meals also depends on the health conditions, people with diabetes and blood pressure should keep a check on their meal frequency to prevent spikes in blood sugar and other complications. Lifestyle Disorders!
  • The activity of the individual (Sedentary/Moderate/Heavy) also decides the meal frequency to meet the recommended dietary requirement of the person. The workout regime includes the pre-workout and post-workout meals for an individual to achieve his goals. Physical Activity!
  • To be more precise, what you eat in your meals (quality/quantity) also decides your frequency of meals. Is it energy-dense or nutrient-dense? Energy-dense foods make you feel hungry often, whereas nutrient-rich foods give satiety and aids in weight loss. Nourishment and Nutrition!
  • If you want to eat small frequent meals, concentrate on your calories and divide them accordingly. Portion Size Matters!

Weight Control: How is it maintained?

A well-balanced diet combined with regular exercise can help a person control their body weight. Sleep deprivation is associated with increased appetite, cravings, and decreased motivation to exercise. After losing weight, there are several ways to control weight. Here are a few suggestions:

  • Restrict fad/fancy diets.
  • Add more proteins and complex carbohydrates (whole grains, millets, fruits, and vegetables) to your meals.
  • Stay active and keep moving.

Bariatric Surgery: When it is recommended?

Bariatric surgery is the use of surgical interventions in the treatment of obesity. The most common approach is to reduce the volume of the stomach, producing an early sense of satiation. It is advised in patients with a BMI > 40. Persons with a BMI of 35 – 40 range having a comorbid factor such as diabetes are also considered for surgery. The average weight loss at 5 years is about 65 percent of excess weight. This procedure can be done only to certain individuals who have isolated deposition of fat in the abdomen and thigh areas. These surgeries do not tackle the root cause of obesity.

As a result of this surgery, the person will experience a substantial decrease in appetite, and they will not be able to absorb or digest food as fully as before.

Obesigo: Low Cal Meal for Weight Loss

Obesigo is a high fiber, high protein, low-calorie meal replacement shake that provides important nutrients that a body needs, bridging any nutritional deficiencies present in an individual. They are formulated with essential nutrients, including protein and fiber, enriched with 27 vitamins and minerals.

Obesigo focuses on;

  • Weight Management
  • Diabetes Management
  • Pre and Post Bariatric Care
  • Promotes Satiety
  • Portion Controlled Low Cal Meal

Additionally, it is a low-carbohydrate, total food replacement for the dietary management of obesity, providing only 203 calories per serving, with total nutrition to maintain health and aid in weight loss.

Key Takeaways:

Obesity poses a major public health threat as it affects the quality of life and increases the risk of chronic diseases, such as diabetes, heart disease, stroke, and certain types of cancer.

Losing weight comprises factors including age, gender, diet, level of activity, and health conditions. Therefore, expert suggests that obese individuals need to track their calorie intake, exercise regime, and a balanced diet with sufficient sleep.

Quality, calories, and portion size ultimately makes the difference!

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