Nowadays, personal lifestyle changes with the habits of doing our daily. Sometimes these changes may lead to significant changes in body health. In a busy day-to-day schedule, humans can’t keep track of what they eat or what they can cause add on unnecessary weight or excess weight in the body, which may disturb out a healthy life. Humans can get back to the track and even get used to new healthy habits by going through a good plan and healthy diet and exercises for losing weight.
Weight loss is a process of burning up unnecessary fat or mass in the body intentionally or unintentionally by going through a set of diet plans and exercises or may use medicine or surgery. But humans should avoid using the drug, which is particular for losing weight that may cause many side effects.
Typically weight is gained due to the presence of more insulin produced by the pancreas, which is the hormone carrier of glucose from carbohydrates in the food to the body cell. These insulin hormones responsible for
- Supply proteins to repair and build muscles and tissues.
- The excess glucose or energy is stored as glycogen.
- The supply of glucose levels is regulated.
Things to consider during weight loss
- what you eat
During dieting, the type of food and the quantity you eat is essential. The dieting results are an outcome based on what you consume. Scenarios such as you practice exercise but eat food which may contain more fat or no physical activities to the body but following some diet plan. Every single day a person needs to keep track of how many calories you consume through food and other supplements. A balanced diet must include eating vegetables, beans, particular oils like olive, seeds, fruits, etc. which does not contain more carbohydrates.
- what you do
A person needs to burn fat to lose weight. Often spoken, it is more unaffected to achieve by asking the body to reduce the production of more energy but not giving the source like carbohydrates, which forces the body to use stored fats or glycogen to produce energy. In this, when the demand for energy and Adenosine triphosphate (ATP) is high, glycogen stored in the glucose as fats are converted back to glucose. The process is facilitated to body cells by insulin and thus leading to the loss of weight.
- what timings to eat
Meal timing is an essential factor to be considered in the importance of losing weight or body mass reduction process. Body clock or sleep/wake cycle or circadian rhythm plays a critical role in the release of insulin hormones. The Insulin hormone changes in the quantity of production amount from early morning until the end of the day as the day goes. These insulin levels are high in the morning and less in the night or evening, decrypting what time we eat is an essential factor to consider, and time gaps between each mealtime are also needed to be considered. An example
Best meal timing setup for a daily working person is
- breakfast at 8 am
- lunch at noon (12 pm)
- mini-meal or snacks at 3 pm
- dinner at 7 pm
These timings can be shifted based on the lifestyle or habits of a particular person. If a person wakes at 6 am, then that person can have breakfast at 6 am, lunch at 10/11 am, snack at 2PMand dinner at 5 pm. In this schedule, a person eats food and gives some time to digest, and also dinner is less compared to lunch, i.e., a small meal. If a person eats more in dinner, this may lead to more problems than solutions. But eating morning more can gain some health benefits.
There are many diet plans on how much a person should eat to lose weight slowly and steadily, which may vary from person to person. The number of calories needs to be taking per day wills changes with person to person. Consideration to be taken to count how many calories to eat a day are
- activity factor
There are some calculators available that can tell how many calories to be taken to lose weight based on the above information.
Benefits of weight loss
There are many health benefits one can achieve by going through a healthy diet, also needless to mention the lifestyle benefits due to losing weight
- Blood pressure issues decrease and control blood sugar levels
Research brings evidence that losing weight help in reducing systolic and diastolic blood pressure, leading to eliminate the risks of high blood pressure and also helps in controlling blood sugar levels.
A study said that many heart diseases are caused due to the presence of unnecessary fat or weight in the body, which can be prevented by weight loss. And also keep a check on cholesterol
- Diabetes risk decreases
Restrictions to consume unhealthy and harmful food put an end to a bad lifestyle, thus enabling a healthy weight loss through the diet. The change in lifestyle reduces the risks of having certain types of cancer due to excess body weight or more fat levels.
It is proven that weight loss reduces the risks of having diabetes, as well. And it is said that 7% of losing weight leads to a 60% reduction in chances of risk having diabetes.
- Clear and brighter skin
When a person going through a healthy diet plan for weight loss, the diet plan includes healthy food, which provides for the right nutrients and vitamins for skin too, improves the brightness, softness, and texture of the skin.
- Remove Chronic and age-related issues
Back pain issues are considerably reduced by removing the excess weight stress on the spinal column and back muscles, which causes strain on the spine and vertebrae out of alignment.
A person is more flexible and can do more things and works when that person in good shape, which can be benefited from weight loss. Research stated that 1% of weight could reduce 7% of mobility problems.
- Reduce the Risks of sleep apnea and its symptoms
When a person has more weight may suffer from sleep apnea due to more fat accumulation at the throat. A study has shown results that weight loss can reduce the symptoms of sleep apnea, or the risk of having sleep apnea is decreased.
- Osteoarthritis risks and its symptoms can be reduced
It is proven in research that losing weight prevents a person from suffering from osteoarthritis and treating it if that person is suffering from it. It eases the strain on the knee and hips
- Improves vitality and mental health
When a person is healthy, then that person is livelier than before, enabling to improve liveliness and mood. Sleeplessness problems can be reduced by losing weight, which leads to a better mental state because sleep is an essential factor that affects mental fitness.
During the weight loss process, certain regions of brain activity go through some changes which are involved in memory tasks, which improve the memory.
One should keep mind activities such as eating habits, and daily physical exercise may change a person entirely, so by bringing these changes in the lifestyle, we can control the body conditions and keep in check of it. Being fit gives many benefits, then one cannot imagine if a person who is shaping can do many things confidently when the unfit person cannot do. And also, there are many ways to make a body fit and healthy. But one should take a doctor’s guideline; thereby, no mistake is incurred during the weight loss process, which may cause health issues to the body later.