This might sound insensitive but the truth is there is no advantage to being overweight. A lot of individuals feel bad about their body weight and they still refuse to do anything about it.
As a matter of fact, being overweight has myriads of disadvantages. I remember this lecturer of mine back in school. He was an overweight man. Unfortunately, my department is on the topmost floor of a six
This man would climb for minutes and by the time he’d get to the topmost floor, he’d be out of breath and his shirt would be dripping with sweat as if he ran a marathon.
Apart from the fact that overweight people have a shorter life expectancy, there are also numerous diseases and health risks associated with being overweight. It is so sad that there are a lot of individuals that live in denial.
They refuse to admit that they are overweight. They say they are chubby or use other words to euphemize their condition. You’re probably thinking how can one know that one is overweight?
One of the easiest ways to know if you’re overweight is the body mass index (BMI). The body mass index is measured by taking one’s weight in kilograms and dividing it by the square of one’s height in meters.
Generally, if your body mass index is in between 18 and 25, your weight is normal. If you get a value that is more than this, then you are extremely obese. There are other ways you can know if you are overweight.
Waist measurement is an indicator of obesity. According to research, men who have a waist circumference greater than 40 inches are overweight and women with a waist size greater than 35inches are overweight.
Also, it has been discovered that snoring might be an indicator that one is overweight. Being overweight can also put much pressure on the lower limbs thereby causing pain in the joints.
Losing weight is not an easy task. It requires consistency, commitment and persistence. A lot of people go on diet plans and fail due to the fact that it is difficult to stay off those sweet, juicy, calorie containing foods that you are used to.
There are a number of ways to lose weight and I’ll mention a few of them.
Reduce your intake of Carbs and sugar
This is a no brainer. Carbs are known culprits when it comes to adding weight. In Nigeria, most of the food we consume have high percentage of carbs and sugar. Foods like cassava, rice, yam, cocoyam, maize and cocoyam have high percentages of Carbs.
When you reduce the amount of Carbs and sugar you take, the level of calories you consume is greatly reduced. When this happens, your body stops burning carbs when you are in need of energy. Then, your fat reserves are called upon and you start to lose weight.
Eat home cooked meals
Most fast food joints put a lot of sugar and salt in their food. For someone who wants to lose weight, it is better to eat home cooked meals as this helps you to monitor what you eat and also maintain quality.
Include more plants in your diet
Eating more of fruits and vegetables will make you lose weight. Foods like vegetables and fruits are low in calories. Reducing the intake of animal food sources which are high in calories and increasing the intake of plant food sources can help reduce weight.
Breakfast is essential
A lot of people regard breakfast as the most essential meal of the day. Skipping breakfast does not necessarily guarantee weight loss. Most times when you skip breakfast, you end up feeling hungry and you try to compensate by eating snacks and snacks have high calorific value.
If you are overweight and you are on a path to redemption, think twice before you skip breakfast the next time.
Make friends with foods that are high in Fiber
Foods that are high in fiber tend to make you feel like you are full and you eat less. From experience, I notice that when I drink
This is a sure way to reduce calorie intake and ultimately lose weight. Fiber is present only in plants. Examples include grains, legumes, vegetables, and fruits.
Reduce the size of your plate
This is simple logic. If you have a big plate, you have the tendency of eating a larger meal than someone who uses a smaller plate. Large meals equal plenty calories and ultimately more weight and smaller plate, small meals, less calories and ultimately less weight. It might be time to keep the big plates and bring out the smaller ones.
Stock less junk food
You have to definitely cut back on the junk food if you want to lose weight. Junk food contain lots of sugar and salt. It is important to cut off the temptation and not stock junk food.
Biscuits, crackers, carbonated drinks, chocolates and sweets are junks you should not keep within a reach if you are serious about losing weight. If you are making efforts to lose weight, it is important to not keep junk food around.
Alcohol consumption has to reduce
You have to definitely cut down your consumption of alcohol if you are looking to lose weight.
Alcoholic drinks contain lots of calories make you add weight and that is why men who have a habit of drinking beer tend to have lots of belly fat.
Water is your friend
Water contains no calories. Drinking lots of it can definitely help you lose weight in different ways.
Water suppresses appetite and when your appetite is suppressed, you eat less and ultimately, you lose weight. Water is also involved in the science of calorie burning. Also, water is involved in the process of burning fat in the body.
This is one of the sure ways to lose weight. Exercising cannot be overemphasized. A lot of overweight people are inactive physically.
They rarely engage themselves in physical activities that demand lots of energy. Exercising consistently helps you to burn those calories. You won’t lose weight if you consume more calories than you burn.
It is important to work with a trainer and a doctor to figure out the best routine that one can adapt to lose weight
Good sleeping habit
Getting an ample amount of sleep can help in losing weight. When you are awake, you tend to feel hungry and the temptation to munch on a snack increases greatly.
The road to losing weight is not an easy one. It requires one to be strong in the mind, body and soul. You will have to change a lot of things including eating habit, activities, lifestyle etc.
The fortunate thing is that you will be better for it. Losing weight can have a powerful effect on the physical and psychological being of an individual.
Losing weight gives you more confidence. You are happy about your body and an aura of positivity automatically swirls around you. A journey of a thousand miles begins with a step.
Take that step now towards a healthy life.
If you have contributions or questions, please drop it in the comment section.