Being obese can come with many complications and concerns for health. Losing weight can be a difficult thing to do, but if you have decided that you are ready to embark on a weight loss journey, then here are 7 tips to help obese individuals to lose weight.
1. Be realistic
The most important thing you can do is be realistic. Do not set unrealistic goals, because when you cannot reach them, you will end up feeling defeated and will want to give up. Instead, try setting smaller goals more frequently. This way, every time you reach those goals you will feel more motivated to keep going. It is a marathon and not a sprint, so you’ll need to find a way to sustain your motivation and to be patient.
2. Never Skip Breakfast
Skipping breakfast is a common mistake made by some people trying to lose weight. Typically, this just leads to having low energy, bad moods and ends up in more snacking throughout the day. An Israeli study has found that we burn calories more efficiently in the morning. In the study, there were two groups of obese women, both consumed the same number of calories but one group in the morning and the other later on in the day. Both of the groups saw weight loss results, however, the group that consumed their calories in the morning had lost twice as much.
If you find that your breakfast is not keeping you full for long, try adding protein into it as protein is known for keeping you fuller for longer. Protein can be found in foods such as eggs, nuts, seeds, and oats!
This is a key tip and has proven to work time and time again. Walking is a free, easy covid-friendly cardio option that will improve your cardiovascular health while burning excess fat. You are more likely to go for a walk every day than you are to go for a run four times a week, so set this as one of your achievable and realistic goals. You can make it more enjoyable by listening to some of your favorite tunes or by getting lost in a podcast while you walk. Walking can burn some serious calories, so do not underestimate it and keep your body moving for maximum results. It is also worth noting that walking is great for your mental health as well as your physical health.
4. Drink Lots Of Water
Drinking water is just as important as a healthy diet in weight loss. Often we can confuse our thirst for hunger, so next time you are feeling a bit peckish, have a glass of water and see if you are still feeling hungry. If you are, then, of course, you should eat something, but if not then it was just a sign 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 reach that target. Some people find it useful to have a water bottle with them so it reminds them to keep hydrating. On this note, it is worth pointing out that Hydration has been associated with aiding successful weight loss.
5. Consider Weight Loss Surgery Options
While there is some stigma surrounding weight loss surgery options, you should kick that stigma to the curb. For some people, it is their only choice or the last resort to saving their lives. There is no shame in it.
There are several options out there, but it is not a case of one size fits all, some surgeries will work better than others depending on who you are. Some of the options that exist are a gastric band, gastric bypass, sleeve gastrectomy, and more. Additionally, if you go private you can opt for less invasive surgeries such as the Aspire Assist Device. However, pay attention to reviews, as the Aspire Assist reviews before deciding to undergo the procedure. Ultimately, surgery should be a last resort option or needed for pressing health reasons. The best and most sustainable way to lose weight is to do it naturally, as this comes with far fewer complications than surgery.
6. Enter A Calorie Deficit
Entering a calorie deficit is the main way you will lose weight. However, this does not have to be extreme, you just have to consume less than you burn in a day. So if you burn 2200 calories a day, then you could consume 2000 calories a day and still lose weight. A realistic deficit will keep you on track and prevent you from binging.
7. Cut Down On Your Alcohol Intake
This tip is nice and simple, alcohol can contain a lot of calories and so you are better off using your intake calories for actual food as opposed to alcohol.
These tips are sincere advice and they are not so hard to follow. If we learned something from the previous year, it is that our health is the most important thing. Let’s start doing something for our body and let’s do it right.