Welcome guys to another exciting month, we at Secure Healthcare are happy to know that you are alive and doing well, and we are glad that we are finally approaching the end of the year 2020, whew!!! What year if you ask me.
Well, this month we will be doing a four-part series on weight loss, I know right it is time to get rid of all that lockdown weight because I know I add some little weight here and there.
In this series I will be sharing 10 tips on how to lose weight, I hope you find this journey exciting……… So come and let’s begin.
The first tip would be to eat varied, colorful, nutritionally dense foods, I cannot overemphasize this, Healthful meals and snacks should form the foundation of your diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25–30 grams (g) daily.
Eliminate Tran’s fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.
Instead, you can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.
The following foods are healthful and often rich in nutrients:
Fresh fruits and vegetables, fish, legumes, nuts, seeds, whole grains, such as brown rice and porridge.
Foods to avoid eating include:
Foods with added oils, butter, and sugar, fatty red or processed meats, baked goods, white bread, processed foods
In some cases, removing certain foods from your diet might cause you to become deficient in some necessary vitamins and minerals, and I am sure you don’t want that. A nutritionist, dietitian, or you could reach out to us here at Secure Health to advise you on how to get enough nutrients while you are following a weight loss program.
The second tip is one I love to do because I enjoy writing and that is keeping a food and weight diary, trust you would want to “Jot things down” lol. Self-monitoring is a critical factor in successfully losing weight. You can use a diary, mobile app, or dedicated website to record every item of food that you consume each day. You can also measure your progress by recording your weight on a weekly basis.
If can track your success in small increments and identify physical changes in your body you are much more likely to stick to a weight loss regimen. (You can also keep track of your body mass index (BMI) using a BMI calculator)
The third tip which will be my last one for today, trust me guys you would want to stand up for this one is engaging in regular physical activity and exercise, I know right lol. Regular exercise is vital for both physical and mental health. Increasing the frequency of your physical activity in a disciplined and purposeful way is often crucial for successful weight loss.
One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week.
If you are one person who is not usually physically active you should slowly increase the amount of exercise that you do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of your lifestyle.
In the same way that your recording meals can psychologically help you with weight loss, you may also benefit from keeping track of your physical activity. Many free mobile apps are available that track a person’s calorie balance after you log your food intake and exercise.
If the thought of a full workout seems intimidating to you, who is new to exercise, you can begin by doing the following activities to increase your exercise levels:
- Taking the stairs
- Raking leaves
- Walking your dog
- Playing outdoor games
- Parking farther away from a building entrance
You have a low risk of coronary heart disease and are unlikely to require medical assessment ahead of starting an exercise regimen. However, a prior medical evaluation may be advisable for you if you suffer from diabetes. If you are unsure about safe levels of exercise you should speak to a healthcare professional.
Guys we have come to the end of this week’s edition of the weight loss series, I hope you found this piece as interesting as I did. Now I have to go get my fit on till next week, keep glowing.