Changing Dietary Habits
To lose weight, you need to create a negative energy balance, meaning you should burn more energy than you get from food. To achieve this, follow these guidelines: Limit fats and carbohydrates. Use smaller plates when eating. Have a substantial meal for breakfast, and reduce food intake for the rest of the day to boost metabolism and burn more calories. Make a long-term plan to change eating habits permanently, not just in the short term, as most people who lose weight tend to regain it. Ensure your diet includes all the nutrients your body needs, and vary the foods you eat without relying on one type of low-energy food.
Exercising Regularly
In addition to reducing energy consumption, start a workout program to maintain weight loss and achieve better results. It is crucial to begin with simple exercises like walking and then progress according to your fitness level. For example, walking for thirty minutes 3-5 times a week is beneficial. You can also try cycling or swimming, which is an excellent option for those suffering from obesity because water alleviates pressure on joints and bones caused by excess weight. Swimming is a full-body exercise that combines aerobic, strength, and individual sports. Additionally, maintaining a high level of daily activity by walking to certain places, doing household chores, gardening, and other movement-related activities is helpful. To stay motivated, consider using an app on your mobile phone to track your daily steps.
Consulting a Specialist
Sometimes obesity is due to certain diseases or health issues, and it is essential to consult a specialist who can conduct necessary tests to identify the underlying cause of obesity and treat it. They may prescribe medication to aid in weight loss, but many factors limit the use of these drugs, and certain groups, such as pregnant women, people with diabetes, high blood pressure, or heart disease, may be excluded. Additionally, other solutions like surgery, which comes in different types such as gastric banding and intestinal bypass, may be considered. Although this surgery is the best treatment for obesity, it carries significant risks.
