An Introduction to Effective Weight Loss and How It Differs from Cosmetic Weight Loss
The purpose of weight loss is often seen as just the appearance of being smaller, but the reality behind weight loss goes far beyond the cosmetic purposes. Essentially, losing weight can reduce an individual’s likelihood of developing lifelong chronic diseases—such as Heart Disease, Type 2 Diabetes, Hypertension, Joint Pain, etc., and even Canc*r—by a large percentage. With the high volume of diets and fitness trends available on the market today, most people still face challenges with achieving sustainable (Long-term) results.
To achieve sustainable weight loss, an individual must change their daily lifestyle habits. It is not about “going on a diet” for a short period of time or simply eliminating certain foods; sustainable weight loss is about implementing “Healthy Habits” (Healthy Habit) in life to promote overall physical and mental health.
In this article, you will find evidence-based methods of weight loss using a variety of forms of expert opinion, as well as common examples of what people are currently doing to improve their health along with practical action steps that you can implement immediately to become healthier.
Why Weight Loss Is Important to Your Health
Evidence continues to indicate that even a relatively small amount of weight loss (5% to 10%) has a positive impact on the overall health of an individual. Positive outcomes include:
- Lower blood sugar levels and improvements in Insulin Sensitivity
- Lower Blood Pressure and Cholesterol Levels
- Less strain on the joints and improvements in mobility and function.
- Increased levels of Quality Sleep and Energy throughout the day
- Decreased risk of Heart Disease
Expert Opinion example: Dr. Frank Hu, Professor
Weight Reduction Principles
1.Nutrition
Eat Well but Don’t Reduce Calorie Intake
A successful weight loss program is one that does not reduce the number of calories eaten but rather emphasizes the importance of what is consumed rather than how many calories.
Concentrate on eating whole foods (vegetables, fruit, lean protein sources, whole grains, healthy fat, etc.) rather than eliminating processed foods high in added sugar and refined carbohydrates from your diet, and having the mentality of eating until you have no hunger.
For example, instead of skipping lunch to lose weight, consider changing your lunch to something more balanced (grilled chicken breast, quinoa, and mixed colored vegetables for example). This will help regulate blood sugar levels throughout the day, which will help prevent cravings later in the day.
2.Physical Activity
Activity Should Be Purposeful and Engaging
Exercise is one way to support weight loss efforts. It provides additional energy expenditure, provides a stimulus to maintain muscle mass, and increases metabolic rate.
To be successful at losing weight through exercise, you should be active across the spectrum of exercise types, including:
- aerobic exercise (walking, cycling, swimming, etc.) for regular fat loss
- strength resistance training 2-3 days per week (building muscle and metabolic rate)
- daily incidental physical activity, including things like walking after meals, taking stairs rather than elevators, etc.
According to the American College of Sports Medicine (ACSM) Combination Resistance Training and Aerobic Exercise is More Effective for Long-Term Weight Control than Aerobic Exercise Alone.
3.Behavioral and Mental State: Steps To Creating The Missing Link
Psychologically, losing weight is an equal process as physically losing weight; Habits, stress levels and also emotional eating play a large role in this process.
Tips To Take Action:
- Be Mindful of your Eating; be patient in eating and acknowledge your body when it is indicating to you that you are full and satisfied.
- To Reduce Stress, Use Breathing Exercises, Meditation and/or Journaling.
- Aim for 7 to 9 Hours of Restful and Good Quality Sleep Each Night.
If Poor Quality Sleep Has Disrupted Your Ghrelin and/or Leptin Hormones; These Hormones Make Us Hungrier and Crave More Food and Will Sabotage Your Weight Loss Efforts.
Example of Sustainable Weight Loss In Real Life.
Example of Sustainable Weight Loss In Real Life: Sarah (42 Years Of Age).
Sarah had problems with gaining Weight After Making A Job Switch which made her sit behind a Desk All Day; Sarah Used Small and Steady Changes In Her Lifestyle Instead Of Using Crash Diets.
- Sarah Switched from Eating Sugary Snacks To Eating Fruits & Nuts.
- Sarah Started Taking Dummy Walks five days per week for thirty minutes at a time.
- Sarah Started Doing Strength Training At Least Two Times a Week on the weekends.
- Sarah Made Sleep and Stress Management Priorities.
Results:
In eight months Sarah Lost 18 Pounds which is Approximately 8% of Her Body Weight and Lowered Her Blood Pressure and Reported Increased Energy Levels. Most Importantly, The Lifestyle Changes Sarah Made fit with Her Life Style Making It Possible For Her To Maintain Her Weight Loss Achievements.
Weight-Loss Info That Will Help You Avoid Misconceptions
- Carbs Are Your Enemy: Carbohydrates such as oats and brown rice provide health benefits and an excellent source of energy. Do Not Cut Them Out.
- The Faster You Lose, The Better: Rapid weight loss often results in muscle loss, followed by weight-rebound.
- Exercise Alone Is Not Enough: In addition to exercise, making positive changes to your diet and lifestyle are important.
Healthy Weight Loss: 0.5-1 pound of weight loss per week.
Making a Personalized Weight Loss Plan
When developing a plan for effective weight loss, consider following these guidelines:
- Creating Attainable Health Goals (Health Focus rather than Weight)
- Tracking Eating, Movement, Sleep, And Other Activity Behaviors
- Finding Assistance From Professionals (Doctors, Dietitians, Community)
- Progress Vs. Perfection: Consistency is Key
Final Thoughts
While everyone’s weight-loss journey is different, the key to success is to eat a well-balanced diet, exercise, and create supportive habits that can be sustained over time; these three areas need to be developed through patience, consistency, and perseverance. Weight loss becomes an integral part of living a healthy lifestyle and will no longer feel like an uphill battle.
Next Steps
Today, take one small step that will help you create a healthier lifestyle:
- Walk for 20 minutes.
- Add one serving of vegetables per day.
- Switch from sugary drinks to water.
As you begin adding healthy habits to your daily routine, these three steps will help you achieve significant weight loss and improve your overall health and wellness. Keep in mind that your health journey starts with taking action, and not perfection.
