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6 Weight Loss Tips for Improved Health and Well-Being

Looking good and feeling fit has become one of the biggest motivators in today’s fast-paced world. People who work out regularly and eat well look, feel and perform better than those who don’t. Their well-shaped bodies radiate a different glow, suggestive of greater muscular endurance and aerobic fitness. Physically active people are mindful of their actions and habits—they take care of what they eat and when they eat because they recognize nutrition is fuel for their workouts.

What’s more, maintaining a healthy weight reduces the risk of serious diseases such as coronary heart disease, high blood pressure, obesity, diabetes, osteoporosis and so on. Exercising regularly also has positive psychological benefits such as reduced stress levels, improved self-esteem, a better body image and an overall sense of contentment in life.

If you’re looking to shed those extra pounds and boost your health, incorporating effective weight loss strategies into your lifestyle is essential. Ahead, explore six practical tips to help you on your fitness journey, promoting a slim and trim physique along with increased energy and improved well-being. By implementing these tips, you can create positive changes, achieve your weight loss goals and embark on a path to a healthier and more fulfilling life.

1. Increase Your Walk Count to 8,000 Steps

Walking is an excellent form of exercise for weight loss. This convenient and accessible exercise option offers multiple health benefits like promoting fat burning, increasing metabolism, preserving lean muscle, enhancing cardiovascular health and lowering the risk of chronic diseases. Experts recommend incorporating at least 8,000 steps in your daily regimen. Plus, regular walks have positive effects on mental health and well-being. It can reduce stress, anxiety and depression, helping you stay focused and motivated on your weight loss journey.

2. Incorporate Resistance Training

Including resistance training such as circuit training or high-intensity interval training (HIIT) in your workout offers some key advantages, like helping build and maintain muscle mass, increasing your metabolic rate, enhancing bone health and improving your body composition. Regular resistance training also enhances your ability to perform daily activities, such as carrying grocery bags, climbing up a flight of stairs or lifting heavy objects with greater ease and efficiency.

3. Include Yoga/Pilates for Flexibility

Including yoga or Pilates in your weight loss journey can offer several benefits, particularly in terms of stretching and lengthening your muscles, which can gradually improve flexibility over time. Both practices emphasize proper alignment and posture which aid in strengthening the core muscles and bettering spinal health. Yoga and Pilates also incorporate breathing techniques, meditation and relaxation exercises, which help reduce stress and promote a sense of calm and relaxation. Lowering stress levels is beneficial for weight loss as it can help prevent emotional eating or unhealthy coping mechanisms.

4. Eat Organic, Plant-Based Foods

Adding organic and plant-based foods to your diet offers a range of benefits for both your health and the environment. Plant-based foods such as fruits, vegetables, whole grains, legumes and nuts are rich in essential nutrients including vitamins, minerals and antioxidants. They also tend to be lower in calories and saturated fats as compared to animal-based products, which can contribute to maintaining a healthy weight and reducing the risk of chronic diseases. Since organic foods are grown without the use of synthetic pesticides, herbicides and genetically modified organisms (GMOs), you reduce exposure to harmful chemicals and promote a cleaner, sustainable food system.

5. Count Your Calorie Intake

Counting your calorie intake can be a helpful strategy for weight loss as it requires tracking and monitoring your food intake, which leads to greater awareness of portion sizes, calorie content and overall nutritional value of the foods you consume. It’s important to create a calorie deficit in your diet because weight loss occurs when you consume fewer calories than you burn. Keeping track of your calorie intake can also provide a sense of accountability and motivation while helping identify patterns of overeating, mindless snacking or consuming calorie-dense foods that may hinder weight loss. For adult men, the estimated daily calorie intake ranges from 2,200 to 3,000 calories whereas for adult women it is 1,800 to 2,400.

6. Drink 2 to 3 Litres of Water Every Day

Staying hydrated is important for overall health, but it can also support weight loss efforts. Adequate hydration supports the absorption and transportation of nutrients throughout the body, and if your body is hydrated, nutrients from food are absorbed more efficiently, allowing for better utilization of vitamins, minerals and other essential compounds. When you’re well-hydrated, you have more energy to perform physical activities with greater endurance and intensity. You could also try drinking water before meals, which can help reduce appetite and promote a feeling of fullness, thereby leading to consuming fewer calories.

Shweta Gandhi | Contributing Writer

Winter 2023

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