Eating healthy isn’t complicated.
It seems like there’s a new diet to try every week. Someone is still trying to sell you a miracle pill that promises to help you lose weight easily and with no side effects. Every media is showing various techniques on rapid weight loss results with severe calorie-restricted diets and extreme workout sessions. However, these crash diets don’t work and can be unhealthy in the long term.
A study conducted last year looked at weight loss among 14 contestants. By the end of the 30-week period, the contestants lost an average of 58kgs. However, they gained about 40kgs 6-year later. They also measured the contestants resting metabolic rate (RMR)—the amount of energy your body needs to perform basic functions even if you stay in bed all day. It was found that the RMR decreased by 610 kcal per day. RMR had not yet returned to the baseline. Instead, it dropped to 704 kcal per day below baseline. In other words, the contestants burned considerably less calories.
Many people expressed disappointment at the findings and felt that achieving long-term weight loss through diet and exercise was hopeless. Don’t give up hope, though. Successful weight loss is a long-term process and weight discrimination, including false stereotypes that obese individuals are lazy or lack willpower, can have a detrimental effect. This misconception does not inspire people to lose weight; in fact, it often has the opposite effect.
There’s a simpler and direct, healthier alternative.
Let’s explore an easier, faster, and healthier way to lose weight while still reducing the risk of diabetes, heart disease, cancer, and even death. This isn’t a quick-fix eating habits it’s long-term lifestyle strategy.
Avoid relying on only one nutrient
The first move is to avoid relying on only one nutrient, such as carbohydrates, fats, or proteins. Concentrate on eating whole foods like fruits, vegetables, nuts, legumes, and grains instead. According to a meta-analysis of 16 studies involving over 800,000 people, each additional serving of fruits and vegetables eaten (up to a maximum of five) decreased their risk of dying by 5%.
It’s also important to restrict foods that have been proven to be detrimental to your health. Red meat, processed foods, refined grains, and sugar-sweetened drinks are among them. In fact, the International Agency for Research on Cancer (IARC) of the World Health Organization (WHO) has listed processed meat as a carcinogen and red meat as a likely carcinogen. WHO discovered that consuming about 50 grams of processed meat a day — about four strips of bacon or one hot dog — raised the risk of colon cancer by 18 percent after examining more than 800 studies.
Get enough sleep
The strategy’s second aspect is to get enough sleep. Adults can get 7 to 9 hours of sleep a day, according to most experts. Sleep deficiency has been related to a reduction in blood sugar tolerance and insulin sensitivity, increasing the risk of developing diabetes. Sleep deprivation triggers an increase in hunger and appetite by raising levels of the hunger hormone ghrelin and decreasing levels of the hormone leptin.
Having exercise, a part of the everyday routine is the third part of the strategy. If you can’t make it to the gym, its ok. Make the most of every opportunity to move: If you’re going up one or two flights, park a little farther away and take the stairs, or go for a walk during your lunch break.
When these four steps are combined, it provides a straightforward plan for achieving optimum health that prevents fads and short-term gimmicks. You don’t have to be perfect; it’s good to make mistakes and fall down. Remember the Japanese proverb: “Fail seven times, get up eight.”
Avoid Stressful situation
Finally, stress reduction is important. Meditating is an ideal way to do this. You won’t need much time. A one-minute meditation can be incredibly beneficial. The YouTube video “One-Moment Meditation” is one of my favorites. A perfect way to relieve stress is to show gratitude and spend time with your loved ones.