Follow These Healthy Eating Plans for the Best Results
We are literally living on a time bomb. According to statistics from the World Health Organization, the number of obese people is growing every day, not only in America but also worldwide. Essentially, obesity has become a pandemic, and if left unchecked, then we should expect more fatalities because of diabetes, heart disease, stroke, hypertension cardiac arrest and other diseases related to being overweight.
Nevertheless, things have changed in recent times, as more people are moving towards eating healthy and staying fit. Fundamentally, getting into shape has become the latest trend with health experts putting in a spirited effort to promote the importance of losing weight and maintaining a healthy body mass.
Well, the good thing is that most people have taken heed and are now focusing on embracing healthy eating habits and indulging in physical activities in a bid to lose weight and achieve their best long term results.
If you are yet to join the bandwagon, then you are putting your health at risk. Various studies show that healthy eating patterns coupled with physical activity are essentially good for your health and general wellbeing. For this reason, we won’t resent in our quest of spreading this good news to everyone. Read along and find out intriguing insights as to why creating a healthy eating plan is good for you.
Importance of Losing Weight
Before learning how to create a healthy eating plan, you need to understand the importance of losing weight. Well, the significance of weight management cannot be understated. Shedding as little as 5 to 10 percent of excess fat can go a long way to boost your health and improve your quality of life.
Furthermore, it can help keep dozens of lifestyle diseases that have become common nowadays, at bay. What is more amazing is that you do not need to indulge in intensive workouts to lose weight. You just need a workable, healthy eating plan to meet your weight loss goals.
Let’s have a look at some of the reasons why losing weight is important.
Reduces the risk of diseases – Obese people have a higher risk of developing various diseases and conditions like high blood pressure, type 2 diabetes, stroke, osteoarthritis, heart disease and some types of cancer. One of the best ways of reducing the risk of disease is by losing weight through eating healthy and working out.
Lowers blood pressure – Various studies show that excess body weight increases blood pressure. As you might be aware, high blood pressure is dangerous to your health as it puts an extra burden on your arteries. This increases the risk of heart problems and it may cause a cardiac arrest or stroke.
Decreases joint pain – Joint pain is extremely common in overweight people. As your body mass increases, your bones will ultimately become incapable of supporting the increased weight hence causing joint pains and inflammation. This may not only impede your movement but also increase the risk of developing serious conditions such as arthritis and osteoporosis.
Improves blood sugar levels – Obesity is widely regarded as one of the main causes of diabetes. With this in mind, losing weight not only reduces the risk of developing diabetes but also helps improve blood sugar levels in people living with the disease. Embracing healthy eating plans can greatly help you lose weight and control blood sugar levels.
Improves fertility – It might come as a surprise but losing weight improves fertility. Being overweight leads to high androgen levels and causes irregular menstrual cycles. Additionally, obese people have a higher risk of developing polycystic ovarian syndrome, which causes infertility in women. Losing weight will not only restore your normal menstrual flow but also reduce the risk of PCOS subsequently improving your fertility.
Decreases stress – Besides providing several medical benefits, adopting healthy eating plans for weight loss comes with dozens of lifestyle gains. You will have a more active social life with greater confidence. Furthermore, slimming down helps decrease stress levels and improves your moods.
Better sleep – Overweight people normally face numerous challenges getting a good night’s sleep. Conditions such as sleep apnea are very common among obese people. However, by losing weight, you can greatly reduce the symptoms of these sleep problems and enjoy a fulfilling rest at night. With time, these symptoms may stop altogether, allowing you to achieve better sleep.
Greater confidence – Sadly, being obese attracts mockery from society. Obese kids are usually victims of bullying in school while overweight adults are often looked upon with roving eyes. This can put a huge dent on your self-esteem and overall confidence. Nevertheless, by slimming down, you can enjoy greater confidence in whatever you do, wherever you go.
Improves body image – The desire of any man or woman is to have a well-toned body with a great physique. However, this cannot be possible if you are overweight. With a protruding belly and an amorphous figure, obesity will certainly cause your body to lose its shape. However, by slimming down, it becomes much easier to achieve the body that you always yearn for.
Helps you breathe easier – Obesity is highly associated with breathing problems such as asthma and other respiratory issues. Overweight people normally have breathing problems due to the excess fat that blocks respiratory paths. Nonetheless, by losing weight, you can significantly increase your breathing tolerance, especially when working out or indulging in any other physical activity.
Stay Away From the Eatery’s, And Plan Your Home Cooked Meals
Creating Healthy Eating Plans for Weight Loss – Losing weight is not an overnight activity. You have to create a healthy eating plan for weight loss, work out regularly and stick to your fitness goals. A healthy eating plan will ensure that your body receives all the nutrients it requires while ensuring that you stay within the calorie intake as prescribed by your weight loss program.
However, creating a healthy eating plan requires the input of a professional nutritionist as it is quite difficult to know the exact portions of food you need to consume daily to manage your weight. Fortunately, the internet has loads of information about diet plans and weight loss programs. Once you establish your body mass index, you can easily create a diet plan that suits your health needs and weight loss goals.
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Here are a few points to consider when creating a healthy eating plan for weight loss to achieve your best long term results:
Calculate your Body Mass Index (BMI) – Your body mass index is the measure between your weight and your height. This measure determines if you have a healthy weight for your height. To find out your BMI, all you have to do divide your weight in KG against your height in meters squared. A Body Mass Index of 25 or above means that you are overweight and you need to cut down or your calorie intake.
Calculate calories for weight loss – You need to calculate your calorie intake for your diet plan to work. Essentially, your plan should have a calorie deficit whereby your body consumes less energy than it burns. Several factors come in as far as calculating your calorie intake is concerned, including your age, sex, weight, and physical activity. Foods that contain 1,500-1,800 calories is ideal for men while 1,200-1,500 calories are ideal for women striving to lose weight.
Stick to a viable eating schedule – Different people have different eating schedules ranging from 3 meals to 8 meals per day. Nevertheless, whatever your preferences, never skip a meal no matter what. Ideally, you should have at least 3 meals a day with snacks in between. However, make sure that you do not pass your daily calorie intake limit.
Combine proteins with fiber to stay fuller for longer – Staying fuller for longer can greatly help you reduce your calorie intake. With this in mind, your healthy eating plan should contain plenty of fiber such as whole grains, fruits, legumes, and vegetables to help keep you fuller for longer.
Avoid portion distortion – Deciding the portions of different food groups that you should eat in a meal is one of the trickiest parts as far as creating a diet plan is concerned. This is where the input of a nutritionist comes in handy. Nevertheless, with the wealth of information available here on our platform, you can decide on the portions required for your dietary needs. To avoid portion distortion, it is advisable that you invest in scales, measuring spoons and measuring cups.
Exercise regularly – For your diet plan to deliver desirable results, you need to supplement your diet with exercising regularly. This will help you burn excess calories faster for your best long term results.