A healthy weight puts
less stress on the muscles, joints and biological systems of the body.It also provides an individual with increased
self-esteem, confidence, energy, and everyday productivity.This article helps identify key components
that can be implemented for safe and effective weight loss.
Exercise helps keep you lean:Regular
physical exercise such as strength and aerobic training plays an important role
in weight management.Strength training
burns calories, improves body composition by building lean muscle tissue, and
thereby reduces fat stores in the body. Aerobic training also burns calories and
helps control blood sugar levels.Current
guidelines recommend 30 to 45 minutes of exercise, 3 to 5 times per week.Be sure to incorporate components of strength
and aerobic training to ensure you are getting the full benefits of exercise.
When it comes to diet, many things count:The average individual should consume 1,400
to 2,000 calories per day to meet the body’s total energy needs for daily
functioning.Simply put, any extra
calories consumed above what is required for daily functioning will contribute
to an increase in weight gain.Sensible eating should consist of nutritional balance with
the correct proportion of quality carbohydrates, proteins, and healthy
fats.Individuals should avoid
refined sugars and starches, along with trans-fats.Refined sugars and starches adversely disrupt
blood sugar and put your body into fat storage mode, while trans-fats pack many
unnecessary calories.Successful weight loss can be attained by planning your
meals, cutting down serving sizes, eliminating unhealthy snacking, and
minimizing foods that can be detrimental to your health.
Increase water intake:Water
contains zero calories and is a great fluid replacement for other high calorie
drinks such as alcohol and sodas/carbonated drinks.Drinking water before meals can help kick-start
metabolism and act as an appetite suppressant.Water also regulates metabolism by assisting with lubrication,
digestion, and transportation of nutrients.
Get enough sleep and rest:Research
suggests that people who do not sleep for six to eight hours per nightare more prone to weight gain.Regular restful sleep allows for important
biological systems to recover and recharge.Without this rest, the additional stress on the body will activate the
release of cortisol, a hormone that is linked to weight gain.In addition, sleep deprivation is believed to
affect appetite hormones which can contribute to food cravings and overeating.
Ask for help:Achieving weight
loss is not always simple.Whether you
are dealing with a medical condition, require help rehabilitating from a
physical injury, or need advice on exercise, diet or nutrition, surround
yourself with healthcare professionals who can help you reach your weight loss
For additional information on diet, exercise, managing weight
loss, and improving your physical health, visit www.nhwc.ca.
article is a basic summary for educational purposes only.It is not intended, and should not be
considered, as a replacement for consultation, diagnosis or treatment by a duly
licensed health practitioner.