Body weight is a good thing, except when it builds up to excessive levels, plunging you into the dangerous zone of obesity. The Center for Disease Control (CDC) has estimated that about 93 million Americans were diagnosed with obesity from 2015 to 2016. This astronomical number accounted for close to 40% of the US population.
Obesity is associated with poor cardiovascular health, high risk of diabetes, among other medical conditions. But by doing the right amount of exercise, coupled with a healthy balanced diet, you can shed off your extra pounds. Here are 3 simple weight loss tips that cannot fail you.
- Eat Nutritious Foods
Excessive fat doesn’t accumulate on you for no reason. If you’re gaining more fat than usual, your diet may be playing a role in it. For example, it’s known that eating junk food can increase your probability of becoming overweight. Accordingly, dietitians recommend that nutritious meals and snacks should serve as the foundation of people seeking to lose weight healthily.
One way to achieve a nutritious meal is by following a basic formula: 50% of fruits and veggies, 25% of whole grains, and another 25% of proteins. Your daily fiber intake can be limited to around 25 to 30 grams. So, what foods are bad for weight loss? Some examples are fatty meats, sugary foods, highly processed white bread and cereals, as well as foods high in saturated fats.
2. Brisk walking
Dreading the gym is a bad idea if you are really serious about wanting to lose weight. Exercises aren’t only good for burning calories and triggering weight loss; they also keep your mental health in a good state. You don’t have to be a powerlifter before you can burn your excess calories. Brisk walking, front delt exercises, cycling, and running are all moderate exercises that can put you on a straight path to weight loss.
For busy people who hardly get time to hit the gym, there is still a way out to keep fit. Mayo Clinic recommends that you dedicate 150 minutes a week for basic training routines. Start from a low-intensity scale and increase your workouts until regular training becomes part and parcel of you.
3. Push-Ups
You wake up in the morning, and all you feel is tiredness tying you down to your bed. But you know that you have to do something about the excess weight that is ruining your physique. At long last, you decide to do some light exercises such as skipping, or a full body workout with something as simple as push-ups. Early morning push-ups can strengthen not only your abs, but also your entire body, and make you fit as a fiddle. Here’s how to make sure you’re doing your push-ups right:
- Stand on a stable platform, and go down on all fours.
- Keep your arms and legs straight. The tips of your toes and your palms should touch the floor.
- Let your body descend slowly till your chest region nears contact with the platform, pause briefly before pushing yourself up again.
- You can complete about 3 sets of 10 reps a day, at least twice a week.
To sum things up, obesity is a major health problem. Worldometer reports that more than one billion adults suffer from overweight issues globally. This number grows bigger by the minute. While a lot of people wish to lose weight, some don’t know how to do it. The above three simple weight loss tips can help you to manage your weight and keep fit.
This is a collaborative post.
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