] We eat just about everything today. Things that are not good for us, but tastes great. So we wait until our bodies starts reacting to our unhealthy choices before we start worry.
Do you feel disgusted with yourself because you are overweight? Do you think you have to lose weight? Have you been bullied because you are big? etc..
If your answer is yes for those questions above, let me tell you something you are not alone. More than 70 percent of adults in the U.S. are overweight or have obesity, and many of them try to lose the extra pounds through different ways of weight loss. You can determine your body mass index (BMI) to see whether you’re overweight or are obese.
People who are overweight have a BMI between 25.0 and 29.9. People with obesity have a BMI of 30.0 or higher, and those with extreme obesity have a BMI of 40.0 or higher.
How many are there?
- Weight loss medicines
Weight loss drugs or anti-obesity medication are pharmacological agents that reduce or control weight. These drugs change one of the fundamental processes of the human body, weight regulation, by altering either appetite, or absorption of calories.
- Weight Loss Surgery
Bariatric surgery (weight loss surgery) includes a variety of procedures performed on people who have obesity. Weight loss is achieved by reducing the size of the stomach with a gastric band or through removal of a portion of the stomach (sleeve gastrectomy or biliopancreatic diversion with duodenal switch) or by resecting and re-routing the small intestine to a small stomach pouch (gastric bypass surgery).
- Herbal remedies and supplements for weight loss
Over-the-counter dietary supplements including herbal remedies to treat obesity appeal to many patients who desire a “magic bullet” for weight loss. Many of these products are not recommended for weight loss because there is strong evidence that lacks quality, safety and efficacy.
- Diet for weight loss
A diet is whatever a person eats, regardless of the goal whether it is losing weight, gaining weight, maintaining weight, reducing fat intake, preventing and treating diseases (diabetes), avoiding carbohydrates, or having no particular goal. However, the term is often used to imply a goal of losing weight, which is an obsession for many people.
- Unintentional Weight loss
As the name suggests, it’s unexplained weight loss. It may result from loss of body fats, loss of body fluids, muscle atrophy, or a combination of all of these. It is generally regarded as a medical problem when at least 10% of a person’s body weight has been lost in six months or 5% in the last month.
We also have exercise and activities for weight loss, etc..
Obesity and being overweight is one of the harmful effects of our junk food. It is a crossroad of increased risk for the development of several diseases such as: metabolic syndrome, cardiovascular disease, type 2 diabetes and its associated retinal and renal complications, obstructive sleep apnea, polycystic ovaries, infertility, increased rates of cancer, among many other issues.
What do we have to eat or drink to stop gaining weight? We have to make sure we:
Eat high protein foods
The muscles are made of protein, and without it most of our extra calories will be stored as fat.
- Protein gives us a sense of satiety, which means we will eat less than usual. It also allows better control of appetite and food cravings for men and women.
A study was conducted on the effects of consuming frequent meals, higher in protein on appetite and satiety during weight loss in overweight and obese men. The results confirm the consumption of high protein intake, but not a higher food frequency, for better control of appetite and satiety in overweight / obese men during weight loss is induced by energy restriction.
Another study found that consuming high protein intake in obese / overweight women helps control appetite, satiety and improve cravings.
- Proteins increase metabolism
A 2009 study found that after a high-protein diet, energy expenditure increased.
From this result, we can say that an increase in metabolism implies an increase in energy expenditure.
Some people think that eating high protein is not good for your health. That it weakens the bones, causes osteoporosis, and destroys the kidneys, that’s not true. A review of studies published in 2017 concluded that increasing protein intake does not damage bones. On the contrary, the conclusions indicated rather an improvement of the quality of the skeleton.
High protein foods are meat, fish, eggs, dairy products, legumes, nuts, etc.
Eat low carbohydrate vegetables
Low carbohydrate vegetables are vegetables that grow above the ground such as cauliflower, green beans, cabbage, avocado, asparagus, broccoli, spinach, kale, zucchini, etc. These vegetables can be eaten without hesitation.
High carbohydrate vegetables are vegetables that grow below the ground such as Sweet Potatoes, Beetroots, Potatoes, Carrots, Parsnips, and Onions etc. You’ll have to be more careful with these types of vegetables.
If you are like me and you can’t tell between low carb and high carb vegetables, just make sure the vegetables you want to eat are less than 5 percent carbs.
Reduce sugar intake
Soft drinks are considered by many to be a major factor in obesity and related health problems.
According to a study on Effects of Soft Drink Consumption on Nutrition and Health, it has been concluded that people do not compensate for the added energy they consume in soft drinks by reducing their intake of other foods, resulting in increased total energy intakes and weight gain.
Drink enough water
Water can also be considered a factor in losing weight. Drinking 500 ml of water increased the metabolic rate by 30%. The increase occurred within 10 minutes and reached its maximum after 30 to 40 minutes. The total thermogenic response was about 100 kJ.
- Create a rule for yourself, talk to yourself because it`s your body and you are the only one who has control over your weight.
- Formula to lose weight, the quantity of calories you burn by exercising needs to be greater than the quantity of calories from the foods you eat and drink, even if you work out a lot. If you eat more calories than you burn, you will gain weight.