Losing weight requires dedication, motivation and a lifestyle change; however, healthy weight can be achieved by shifting your daily consumption and physical habits, without having to starve yourself or overexercise.
Physical exercise is an important complement for achieving weight loss. Aerobic exercise in particular is necessary for maintaining good health and muscular strength of the heart. Keep in mind that in order to burn fat, you need to be working out at about 50 to 70% of your maximum capacity for half and hour to exhaust the stored glycogen. To increase the basal metabolic rate (BMR) and achieve a successful caloric loss, it is recommended to combine both aerobic and anaerobic exercises.
It has been shown that some people regain some of the weight lost within a few years if some sort of exercise program is not incorporated into the diet.
Sleep has been shown to be an important factor in weight loss management. Some of our bodies' major activities, including temperature regulation, hormone secretion, and brain chemistry production, are based on a 24-hour cycle. When our bodies aren't in a regular sleep pattern, hormones that regulate our eating patterns are not stable thus potentially making us susceptible to irregular eating habits. According to a research study from Care Western University in Ohio, "sleeping patterns have a much greater influence on women's long term weight than eating habits or physical activity." Individuals who get 5 hours or less sleep are 30% more likely of becoming obese than individuals who sleep 7 hours each night.
Stress is also an important factor of weight management. When under stress, cortisol hormone levels increase. This hormone regulates blood pressure and the provision of energy for the body and also stimulates fat and carbohydrate metabolism for fast energy. Therefore, increased levels of cortisol can result in increased appetite and contribute to the accumulation of abdominal fat.
Finally, projecting a positive body image may sound far fetched but visualization has been proven in some scientific studies. Long term weight loss starts in your head, so if you want to be healthier, start by picturing yourself in that state and visualize it. Start mentally and emotionally experiencing how it would feel like, break old habits and motivate yourself to follow your weight loss program. Just be consistent with changes, be patient and enjoy the journey.
