According to research, around a third of U.S adults are obese. These people are at risk of suffering from type 2 diabetes, high blood pressure, and heart disease. If you are one of them, you need to start thinking about how you can lose excess weight. Losing weight will increase your self-esteem, improve your heart health and sleep quality. Below are more details on how you can healthily lose weight.
Exercising can help you lose weight quickly since it helps the body burn extra calories. To lose weight through exercise, you should try different aerobic exercises at least thrice a week. Each exercising session should be at least 20 minutes. To ensure that you exercise regularly, choose exercises that you enjoy.
Some of the aerobic exercises that can help you lose weight are cycling, walking, swimming, dancing, and jogging. Weight training exercises and yoga will also help you lose weight. To achieve results faster, you should combine these exercises with dieting. You should also ensure that your calorie intake is lower than the calories your body burns when you exercise.
Follow A Ketogenic Diet
A ketogenic diet is simply a high fat and low carb diet. That means when following this diet, you will be required to reduce your carbohydrate intake. The reduction in your carbohydrate intake will force your body to enter into ketosis.
Ketosis is a metabolic state whereby the body does not have enough glucose for energy. When your body is in this state, it will burn stored fat to produce energy. You will lose weight after the stored fat in your body is burned. This diet will also make you feel satisfied. As a result, you will consume fewer calories, helping you lose weight. You should, however, follow a keto diet the right way.
The standard keto weight loss timeline is usually 90 days. However, you may start noticing some changes after the first few weeks of following this diet. Generally, you will lose around two pounds every week.
Try Intermittent Fasting
Intermittent fasting is a type of dieting that focuses on when to eat. When following this diet, you should eat during specific times and then fast. Doing this will help your body burn fat, helping you lose excess weight.
There are many intermittent fasting schedules that you can follow when trying to lose weight. For instance, you can decide only to eat one meal a day, two days a week. You can also decide to eat only during an eight-hour period every day and fast for the remaining hours.
Your body will take time to become accustomed to this dieting plan. As a result, you may feel cranky or hungry during the first few weeks of intermittent fasting. However, after some time, your body will get used to this dieting plan, and you will start feeling better.
During the eating periods of this dieting plan, you should eat normally. You should, however, avoid eating high-calorie foods and fried items. During the fasting hours, you should only take zero-calorie beverages such as black coffee and water.
Getting Good-Quality Sleep and Managing Your Stress Levels
If you need to lose weight, ensure that you get good quality sleep. Good quality sleep will help speed up body metabolism. As a result, your body will convert all the calories that you consume into energy instead of storing them as fat. Good quality sleep will also help reduce cortisol and insulin production. Insulin is a fat-storage hormone, and it prevents the breakdown of fat. Therefore, reducing its production will lead to an increase in fat breakdown, helping you lose weight.
Good quality sleep will also help elevate the levels of leptin hormone in your body. This hormone is responsible for sending signals of fullness to your brain. As a result, you will not need to consume too much food. Managing your stress levels will also help you lose weight since it will help reduce the production of cortisol.
Many benefits are associated with losing weight. For instance, it can help improve your heart health, self-esteem, and sleep quality. To lose excess weight, you need to exercise and try intermittent fasting. A ketogenic diet can also help you lose extra weight.