Why Do You Want to Lose Weight? If your motivation to lose weight stems from societal pressure to fit into the slim, picture-perfect image promoted by fitness trends, then your intentions may not be right. Approaching weight loss with such a mindset can lead to frustration, stress, grief, and low self-esteem. Your thoughts and intentions greatly influence your actions and, ultimately, your results. Instead, take a moment to observe yourself both internally and externally. Pay attention to your body's sensations and any discomfort you experience. Only then can you determine what changes are necessary and why? You may even realize that your weight is not in an ideal range.
Understanding Weight and Health:
The human body is an interconnected system, and maintaining a healthy weight is essential for overall well-being. Excess weight can increase the risk of serious health conditions such as heart disease, stroke, high cholesterol, and high blood pressure. Being overweight or obese means carrying excessive body fat, and identifying the root causes can help address the issue.
Common Causes of Weight Gain:
Overeating, often under the guise of being a "foodie".
Consuming processed and artificially engineered foods.
Certain medications cause weight gain as a side effect.
Leptin resistance, where the appetite-suppressing hormone stops functioning properly.
High sugar intake, alters hormone function and biochemistry, leading to weight gain.
Sedentary lifestyles and prolonged sitting.
Medical conditions affecting the thyroid, kidneys, or heart.
Hormonal changes due to perimenopause or menopause.
Slower metabolism with ageing.
Genetic predisposition to obesity.
With more than 1.9 billion adults worldwide classified as overweight, shedding excess weight is crucial. Being overweight not only affects health but also reduces energy levels and makes movement more difficult.
How to Effectively Lose Weight?
Here are some practical ways to achieve a healthy weight:
Stop feeding your cells with refined carbs. It is high in calories, low in nutrition, and absorbed quickly.
Dietary Adjustments:
Reduce refined carbohydrates. They are calorie-dense, low in nutrition, and quickly absorbed.
Maintain a balanced calorie intake.
Eat slowly to enhance fullness-promoting hormone responses.
Increase fibre intake to stay full longer and regulate blood sugar levels.
Cut down on unhealthy fats and prioritize high-protein breakfasts.
Try intermittent fasting for better metabolism.
Control portion sizes - use smaller plates and bowls.
Avoid high-calorie condiments and beverages like soda.
Lifestyle Changes:
Get sufficient sleep, as sleep deprivation increases hunger.
Engage in high-intensity workouts, incorporating intervals of running and walking to maximize calorie burn.
Stay active throughout the day - avoid prolonged sitting.
Manage stress, as chronic stress can contribute to weight gain.
Yoga for Weight Loss:
Incorporate the following yoga poses to help reduce body fat:
- Naukasana (Boat Pose)
- Ustrasana (Camel Pose)
- Dhanurasana (Bow Pose)
- Bhujangasana (Cobra Pose)
The Psychological Impact of Obesity:
Being overweight can lead to low self-esteem and confidence. Negative thoughts like "I can't wear trendy clothes" or "People make fun of me" can push you toward unhealthy weight-loss choices. However, with proper guidance, self-discipline, and persistence, weight issues can be reversed. Focus on reaching your ideal weight with a positive mindset rather than frustration and anger.
Avoid unrealistic weight-loss promises, such as losing 7 kg in 7 days. Sustainable weight loss requires a holistic approach - dietary changes, exercise, adequate sleep, and stress management all play a role.
Final Thought:
"You didn't gain all your weight in one day; you won't lose it in one day. Be patient with yourself." - Jenna Wolfe.
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