5 Things You Must Do To Lose Weight

by Agnes Krisantibullet
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Reviewed by dr. Koh Hau-Tek
5 Things You Must Do To Lose Weight
5 Things You Must Do To Lose Weight

Chris Pratt rose to international prominence as Starlord, a Marvel superhero. The Guardians of the Galaxy actor transformed from chubby, witty office worker Andy Dwyer (Parks and Recreation) to stalwart cross-galactic hero Peter Quill. Pratt lost 79 lbs for this role! Can you do it as well?

Do you think losing weight is more challenging than gaining it? Well, you are not alone. Although some people struggle to gain weight, losing a few pounds is extremely exhausting.

Before we discuss how to lose weight, we must first identify what causes you to gain weight.

Causes of weight gain

People are usually surprised when a larger number appears on their scale. For example:

Anggi was previously acquainted with 132 lbs. He rechecks his weight after some time has passed. However, the weight on the scales has risen to 143 lbs. Not only was the weight gain surprising, but it also frustrated Anggi. Furthermore, he was unaware of the cause because he never overeats.

In fact, many people understand why they are gaining weight. Although diet is the primary cause, stress and lack of sleep also play a role.

The causes of weight gain are

  • Excessive consumption of processed foods, such as sugary cereals, fast food, foods containing harmful ingredients, and foods containing added sugar, preservatives, and bad fats.
  • Consumption of high-sugar foods and beverages. Candy, cookies, soda, energy drinks, ice cream, iced tea, and sweetened coffee will quickly expand your waistline.
  • Inadequate consumption of whole foods. Eating processed foods without balancing them with whole foods has the potential to increase weight. Whole foods include fresh vegetables and fruits, nuts, seeds, and eggs.
  • Consume far too many calories. Consuming more calories per day than the body can burn results in weight gain. Excess calorie intake is also caused by eating carelessly and frequently snacking on calorie-rich foods.
  • Maintain a sedentary lifestyle. Sedentary activities include sitting at a desk, watching TV, driving, and using a computer or cell phone. Sedentary behavior leads to weight gain.
  • Yo-yo dieting. Yo-yo dieting is characterized by a cycle of deliberate weight loss followed by unintentional weight gain. This inconsistency will lead to constant weight gain.
  • Have unidentified health issues. Hypothyroidism, depression, polycystic ovary syndrome, and eating disorders are all diseases that affect weight gain (binge eating disorder).
  • Sleeping insufficiently. Sleep deprivation or excessive sleep can result in weight gain. This is related to the body's fat metabolism.
  • Too stressful. Stress causes the hormone cortisol to be released. This hormone stimulates hunger, causing you to gain weight.

So, have you found the cause?

How to lose weight effectively

When deciding to lose weight, we usually expect fast results. In fact, losing weight gradually—for example, half a pound per week—will make our weight loss more constant and stable.

The main key is commitment. It's not easy, but you need it. In addition to getting the ideal body shape, your health will improve.

We recommend these steps to lose weight.

1. Implement a calorie deficit

A calorie deficit means weight loss because you cut 500 calories per day. Sugar, starch, and carbohydrates are the main sources of calories, so they must be avoided.Make a low-carb eating plan. Whole grains can be used in place of carbs. Reducing your carbohydrate intake can help to suppress your appetite and keep you from overeating.

Maintain your low-carb eating plan. A calorie deficit is successful when you do not experience extreme hunger or fatigue as a result of calorie restriction because the body replaces carbohydrates with fat as the primary source of energy.

2. Consume protein, fat, and vegetables

Try to keep your plate varied. Mix in key ingredients like protein, healthy fats, complex carbs, and vegetables.

Protein promotes satiety, which reduces the desire to snack. Protein also helps to keep muscle mass.

Green vegetables are healthy because they provide nutrition without adding calories.

The body requires healthy fats such as olive oil, avocado oil, nuts, and seeds. Saturated fats in butter and coconut oil increase body weight.

3. Move your body

Avoid sedentary behaviors. Move your body, even if it's just walking around the house. Clean the house, cook, and tidy up the room to keep your physical and mental health in check.

The most effective method is to lift weights. This sport causes the body to burn a lot of calories, which speeds up metabolism. Cardio exercises such as jogging, running, cycling, or swimming are also advised.

The most important aspect of physical training is persistence. In the case of actor Chris Pratt, he not only maintains a diet but also increases physical activity. Running, swimming, and boxing are his favorite sports.

4.Manage stress

Stress triggers the release of the hormone cortisol. Constant stress makes cortisol last a long time in the bloodstream. Signals the body to immediately refuel metabolism. In other words, hunger.

If you eat only high-carb (sugar) foods, your body will produce more insulin. Hormones transport sugar to various parts of the body, including the muscles and brain. If not used, this sugar will be stored in the body as fat.

Yoga, meditation, or tai chi can help you deal with stress. Alternatively, try breathing and relaxation techniques. Outdoor activities like walking or gardening can also help to relieve stress.

5. Complete the bedtime routine

Sleep deprivation slows and reduces metabolic efficiency. If this occurs, the energy that did not burn during sleep will be stored as fat.

Sleep deprivation also increases body stress. Stress, like the previous point, increases cortisol and insulin levels, which leads to weight gain.

Everyone's body is unique. Before deciding on the best diet and exercise plan for weight loss, get to know your body. Also, get your body moving, but remember to rest.

Body weight affects both appearance and health. Maintaining a diet can help you manage it. To achieve the desired weight, try different types of exercise, beginning with a small but consistent activity.

If you have any questions about maintaining body weight, click on WhatsApp.

ReferenceHealthline. Accessed in 2023. 9 Causes Unintentional Weight Gain. Medical News Today. Accessed in 2023. How to Naturally Lose Weight Fast.