LOSING WEIGHT WITH GOOD NUTRITION | NUTALK

Optimum loss of weight involves a variety of diet regime/pattern changes and somewhat compulsory accompanied physical activity (exercising. 

Simply put, our bodies need energy (calories) to keep nourished but excess energy (calories) is stored as fat which causes you to gain weight. 

In another 'room' of statement, if you eat more food than you body needs for activities and cell maintanance, you are very much on the weight-gain payroll.
Excess calories are stored in the body as fat and a continued cycle of this leads to an increase in body weight.

You don’t have to starve yourself or go hungry for long periods just because you want to lose weight. You will end-up denying your body some necessary nutrients and eventually lead to unwanted latter health complications.

WHAT YOU SHOULD DO

SPEAKT TO A NUTRITIONIST/DIETICIAN
This is what we recommend first and foremost. Let an expert dive in with intothe weight lose waters. He/She will be professionally be able to paint a grand picture of what the probable causes of your weight gain is and subsequently give you are template to losing your fat. Howevr if you are not able to reach a professional, just take a read through our proven tips below.

BODY MASS INDEX

Check your body’s fat store (referred to as BMI) to find out which category you fall. Remember it’s not really how you see your body that’s the ultimate decider but your actual BMI. 

Note that there are shortfalls in using BMI to grade your weight. Do speak to a Nutritionist/Dietician. 

Read >> How to calculate and interpret your Body Mass Index (BMI)

SET AN ACHIEVABLE GOAL

Now you know your status, the next thing is together with your health professional (Nutritionist/Doctor/Dietician) is to set a reasonable and effective weight loss goal.

How much weight you wish to lose every month (A reduction in body weight of approximately 10% in the first six (6) months and keeping it off for one year is reasonable)?. 

Note that drastic weight lost within a short time will leave your skin lose and not looking very attractive as we want.

MAKE PROPER DIET CHOICES
 
REDUCE YOUR CALORIC INTAKE

To lose weight you will need to use-up more calories (energy) than you actually consume.

“The University of Illinois explains that weight loss is a quantitative matter of how many calories you eat versus how many calories you burn. To lose weight, you will have to burn more calories than you consume. While creating a caloric deficit is the key to weight loss, you do not want to lower your caloric intake too much.” (Taking a very useful write from Livestrong.com. 

If your BMI is over 25kg/m² then your current diet cannot help your goal of losing weight. You will need to make changes to your diet pattern by eating less along with other healthier choices. 

Reducing your caloric intake by about 500 will most likely lead to a weight loss of one to two pounds per week. (This seems to technical right, just read on).

Going on a fad/crash diet (simply are diet drastically low in calories or anything less than 1500 calories) will lead to weight loss but you are sure to gain most of that weight back if not more. 
This referred to as the “yo-yoing” effect which is the drastic weight loss followed by weight gain, resulting in a vicious cycle as defined. Vicious cycle meaning that you wont give your body time to take to the eating pattern and thus, the "round about" effect.

Replace high-calorie foods like saturated fat, simple refined sugars and starchy carbohydrates with foods that are mainly lean proteins, complex carbohydrates and unsaturated fats according.

OTHER DIET COUNSEL

Eat fiber-rich foods like fruits, vegetables, wholegrain bread and oats, they will give a longer feeling of satisfaction and help stabilize your blood sugar levels. This will prevent you eating frequently to satisfy your hunger and ultimately help in your weight loss.

INCREASE YOUR PHYSICAL ACTIVITY

Simple exercises like taking a walk will help you lose some weight. Make a practice to incorporate physical activity by way of doing exercises like swimming, running, playing soccer, jogging etc. into your routine.

This will help your burn some calories and create a deficit which will contribute to your course.

Choose an exercise that suits you and will not bring harm.

Simple exercises;

1. Use the stairs and not the lift.

2. Do some stretching every morning when you wake-up from sleep.

3. Leave your car and walk or ride a bicycle to short destinations.

CONCLUSION

Losing weight is not easy but will be fun if you put in all you’ve got. Every lifestyle-change decision you make counts. Having a healthy weight contributes to your general well-being by reducing your risk of developing conditions like diabetes, Hypertension, Stroke, Kidney failure etc.

Nutrition.gov writes that Key Behaviors of Successful Losers are;

*Getting regular physical activity

*Reducing calorie and fat intake

*Eating regular meals, including breakfast

*Weighing themselves regularly

*Not letting small "slips" turn into large weight regain

The above information is just to give you a face wipe to the course of losing weight. You can make use of the contact below.

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This article was reviewed on Wednesday, 13^th July, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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