Whatever category you belong to, even if yours is not included in the above mentioned (feel free to chip in your opinions in the comment section below); this article is simply going to explain what the words "weight loss" mean and how you can attain it and sustain it.
Weight loss, or, to be more precise, "fat loss" is simply the process by which the human body uses the adipose tissues (previously stored fat) as energy to function thereby causing a reduction in size or weight.
A lot of times when people start working towards weight loss, they do varieties of workouts, diets and fasts and sometimes they actually lose a lot of weight and when it seems like they've gotten their desired body goal, they stop trying and then slowly start gaining back the fat and transforming back to their previous body or even put on some more weight than they previously had.
For you to achieve long term weight loss that you will maintain and not bounce back, there are some gradual lifestyle changes that are very essential and will go a long way in helping keep your weight loss attainments in check.
1. Practice Mindful Eating
Simply put, for weight loss to occur, there has to be a negative energy balance in the body, this means that the amount of energy (or calories) your body makes use of in a day should be higher than the amount of energy (calories) consumed from food in that day.
Due to this fact, your food intake will have to be adjusted for you to burn fat effectively and the best way to do this is by practicing mindful eating.
To practice mindful eating, all you have to do is to eat with consciousness. Don't just eat because you saw food or because you felt like eating something. Also, do not eat ridiculously large amounts of food because you feel so hungry. Your stomach does not enlarge according to your hunger level.
Pay attention to your body when eating. A lot of times we find out too late that we are beyond full after eating because we were too occupied thinking about something else while eating like the movie we were watching or some other thing.
Just paying attention to your body when eating can reduce the amount of food you are likely to consume.
2. Eat Slowly or Not Fast
Its easier said than done to reduce our food portions. Using this technique of eating slowly can help you to eat lesser amounts of food because it takes our bodies a little time to realize that it is satisfied or full.
So when you eat as fast as Usian Bolt's legs, before your body even realizes what is going on, you have overfed yourself already.
3. Stay Hydrated
Water intake is highly undervalued. A lot of people take different liquids like soda or juice during and after eating and neglect the fact that they need to take some water.
Water has a lot of important roles it plays in our bodies especially relating to weight loss. Water helps to flush out toxins in our body system and also helps to improve our metabolism. So the more water you take, the easier it is for your body to perform its normal activities, which includes digestion and energy usage which in turn leads to weight loss(that's if you're getting other things that will lead to weight loss right).
4. Stay Active
Exercise or any activity at all that will raise your metabolic rate on a regular basis will not only raise your chances of maintaining your weight or burning some calories, it will also help in the functioning of your body in ways such as facilitating blood pressure levels, preventing excess fat storage, reducing cholesterol levels, etc.
To make this easier for you, use the activities you enjoy doing as your workout. If you love to do things like swimming, hiking, taking walks, playing sports, etc; feel free to design them in such a way that you can use them as your regular exercise. The aim is to stay physically active, so as far as it will keep your body moving and active on a frequent basis, go for it.
A little bit of moderate activity or exercising for 10 minutes for 3 to 4 days a week will make a big difference in your metabolic rate and help you to burn more calories.
5. Eat More Whole Foods
Junk foods are very high in calories when compared to whole foods and should be reduced to the barest minimum if you want to lose weight. Work on reducing the frequency and portion sizes of soda, sweetened drinks, pastries and other processed foods you eat.
Practicing these lifestyle habits till they become a part of you is more likely to lead to a long term weight loss experience when compared to going on sudden fad diets for a period of time because when you build a lifestyle that automatically keeps you fit, you will not have to battle with weight fluctuations.
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