In one’s effort to lose weight, it is advisable to incorporate lifestyle measures to help improve your adherence to a low-calorie diet and more physical activity.
Experts advise that you enlist friends and family to encourage your efforts or seek support from the medical community and support groups.
Keep a food journal to track your calorie intake and to track your physical activities. Seeing what you eat daily written on paper can help keep you accountable, and a journal can also help you identify which types of triggers cause you to eat in excess; whether it’s stress, anxiety, boredom or loneliness. When you know these triggers, you can take steps to avoid them.
You might hope to lose weight quickly but keep your expectations realistic. Experts believe that losing more than 3 pounds a week two weeks after you start a weight-loss program can increase your risk of medical complications related to weight loss, such as gallstones.
Don’t compare your success with that of reality shows or stars. Reality shows are about people who are on a regimen and who have constant access to dietitians, fitness professionals, and support from medical professionals, while real life is different.
In real life, you’ll encounter day-to-day obstacles, personal defeats, and temptations that you’ll need to sail across on your own. Never forget that weight loss is a process, and when you have something to lose, it can take years to achieve a healthy weight.
Sometimes, depressions accompany severe obesity, and if this happens to be the case for you, talk to your doctor to get the appropriate help you need.
A very-low-calorie diet that’s medically prescribed and supervised may be warranted if you have immediate health issues that only quick weight loss will help resolve.
These low-calorie diets usually consist of 800 to 1,000 calories per day and yield about an average 3-pound per week loss rate. Such diets are so radical, and you’ll likely only be kept on this extreme calorie restriction for 3 months or less.
A very low-calorie diet usually consists of specifically measured meal replacements, usually in the form of shakes, and require regular monitoring by a specialist.
In some cases of obesity, like morbid obesity, weight-loss surgery is also indicated. This is not a casual treatment, neither are you to enter into it lightly.
The risks of complications are great, and your doctor will determine if you’re a good candidate, based on criteria such as your psychological stability, motivation level, and social support.
Bariatric surgery should be a last resort when efforts to follow a lower calorie diet plan and exercise have proven insufficient.
Also known as weight-loss surgery or metabolic surgery, bariatric surgery may help some people with obesity and type-2 diabetes lose a large amount of weight and regain normal blood glucose levels.
Blood glucose levels improvement seems to vary by the patient, type of weight-loss surgery, amount of weight the person loses and whether or not the person uses insulin.
Recent research suggests that weight-loss surgery also may help improve blood glucose control in people with type-1 diabetes who are obese, and researchers are studying the long-term results of bariatric surgery in people with type-1 and type-2 diabetes.
More Tips To Lose Weight Even Faster
- Eat a high-protein breakfast, as that has been shown to reduce cravings and calorie intake throughout the day.
- Avoid sugary drinks and fruit juice, as these are the most fattening things you can put into your body. Avoiding them can help you lose weight.
- Drink water a half hour before meals, and that can increase weight loss by 44% over 3 months, as per studies.
- Choose weight loss-friendly foods like Hemp seeds, green tea, Chili peppers, almonds etc should definitely deserve to be added to your daily diet, especially if you are looking for a quick snack that can help you fight off hunger.
- Eat soluble fiber, which has been shown to help reduce fat, especially in the belly area. Fiber supplements can also help.
- Drink coffee or tea, as the caffeine in them can help boost your metabolism by 3–11%.
- Eat mostly whole, unprocessed foods, as they are healthier, more filling and much less likely to cause overeating.
- Eat your food slowly, as that makes you feel fuller and boosts weight-reducing hormones.
- Weigh yourself regularly, as that makes you much more likely to lose weight and keep it off for a long time.
- Get a good night’s sleep, every night, and try to avoid poor sleep. Taking care of your sleep is important since poor sleep is one of the strongest risk factors for gaining weight.