Being overweight and obese continue to be a growing global concern. Data suggests the number of overweight and obese people in the world has tripled to approximately 2.1 billion which is approximately 30% of the total population—and this number is expected to continue to rise.
Did you know that obesity or being clinically overweight is one of the leading causes of preventable death, dramatically decreasing not just a person's overall quality of life but also their life expectancy? Yes, carrying a lot of extra pounds will put you at a higher risk for diabetes, heart disease, and even certain types of cancer. Additional health risks include osteoarthritis, sleep apnea, kidney disease, strokes, and high blood pressure.
Losing excess weight and keeping it off can help to prevent and control these chronic diseases. The quick weight loss methods which have spread like wildfire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, meal replacement shakes and supplements or pills is not sustainable and can negatively impact your health. When they do work, the results are just temporary and weight cycling eventually becomes frustrating and depressing. The lack of results make you want to give up right? Well I have good news for you!
A transformational lifestyle program such as The L.E.A.N Program, provides a healthy and effective method of losing those pounds and keeping them off. It is always better to rely on a healthy lifestyle approach which will not only help you lose weight but regain your health.
Here are some tips on how you can lose those unwanted pounds the healthy way and reclaim your health:
1. Do not starve yourself.
The key to a healthier way of losing weight is: DO NOT DIET instead make a lifestyle change.
You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.
If your body gets accustom to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).
2. Start your day right.
Mother said to eat your breakfast because it is the most important meal of the meal. Well, mother was right. Have a healthy meal in the morning to jump-start your metabolism.
Your food intake after you wake up will be used to burn fat all day long. Try Overnight oats for breakfast instead of nuggets or hotdogs and feel the difference in your energy and focus.
3. Eat small, healthy meals frequently.
I always recommend to my elite-level coaching clients to eat three main meals, a mid-morning and mid-afternoon healthy snack if necessary. Eating nutritious meals more frequently, and in small servings, can prevent overeating. This will also increase your metabolism and make calories burn faster.
4. Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy, have vibrant energy and stay healthy now and well into your senior years. One of the features of The L.E.A.N Program is goal setting to ensure that you set SMART goals. You are also held accountable for completing your action items.
5. Stay hydrated
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. Water can be helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.
6. Avoid excess sugar.
Added sugar, which is the refined sugar found in sodas, sweets, and other processed foods, has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer, and tooth decay. The Christmas holidays are around the corner and the prime time when sweets, sodas, refined carbs are highly consumed. A few days later....it feels like an entire year or months of eating healthy is flushed down the toilet. Over the holidays, swap the sodas and alcohol for coconut water or infused water. Or have fresh vegetable smoothies and snack on some low glycemic fruits.
Make smart choices and avoid the "I guess I will start all over next year" cycle. One of my favorite drinks is cold soda water with a squeeze of lime or 1/2 pomegranate juice with half soda water- Try it!
7. Watch your non-essential dietary fat intake.
To often our diets are packed with non-essential fats which does not only raise bad LDL cholesterol but also lowers good HDL levels. Non-essential fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.
There is such a thing as healthy fats or essential fats which can be found in foods such as walnuts, flaxseeds, sprouts, kale and spinach, almonds and avocado.
8. Exercise.
We have all heard it many times before - regular exercise is good for you. It can help you lose weight, improve your mental health and mood, lower your blood sugar level and help your insulin work better among a number of other health benefits. Over the Christmas holiday, stay active and avoid taking even an extra 5lbs into the new year.
9. Get adequate rest.
Getting adequate rest each night allows the body's blood pressure to regulate itself. Doing so can reduce the chances of sleep-related conditions such as apnea and promote better overall heart health and well-being.
These are some of the basic tips I have been sharing with my elite-level coaching clients and they are enjoying the benefits of losing weight and reclaiming their health. Anthony is one of such clients who have benefitted from these lifestyle principles. Now it is your turn!
Sending you virtual hugs.
Coach Pamela
P.S I will share more of Anthony's journey with you in my next post. Stay tuned!
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