A healthy weight is defined as a weight which does not risk one to have weight-related diseases. It means your Body Mass Index (BMI) falls within a safe range.
To simplify this we may need to know what BMI is.
How to calculate BMI?
Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. It is an applicable measure for men and women aged twenty years or older. For people under 20 years of age, BMI is calculated relative to age and sex.
The first step before undergoing any weight loss program is to visit your doctor for a medical examination to rule out any underlying medical condition.
What are the benefits of a healthy weight?
A healthy weight reduces the risk of contracting various diseases and health conditions, including:
· Body and joint pain
· Sleep apnea
· Cardiovascular disease, heart attack, stroke
· Depression, anxiety, and other mental disorders
How to lose weight fast naturally
Weight loss proves to be a stressful affair, especially with endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss but yielding minimal results.
To this effect, the following natural ways ensure rapid weight loss:
Exercise and diet tracking
Doing exercises, without proper minding of what one eats is an exercise in futility. It is important, therefore, to be aware of everything that you eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
2. Eating protein for breakfast
Proteins regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones.
High-protein breakfast foods like eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding should be considered. Please check out these healthy recipes
3. Reducing sugar and refined carbohydrates consumption
Refined carbohydrates like bread, pasta and rice are heavily processed foods that do not contain fibre. They are quick to digest and convert to glucose rapidly. The excess glucose enters the blood and which provokes insulin. Insulin promotes fat storage thus leading to weight gain.
Good alternative foods include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high-sugar snacks
- herb teas and fruit-infused water instead of high-sugar sodas
- smoothies with water or milk instead of fruit juice
4. Fasting Intermittently
Intermittent fasting refers to denying oneself food for particular periods using eating plans and dietary protocols. There are a variety of intermittent fasting diets, along with several types of intermittent diet meal plans which assist in weight loss.
Some people go to extremes and practise “starvation mode”. Your body starts to conserve energy by reducing the number of calories it burns and you stop losing weight, and it will most often make you feel depressed, angry, lost, confused and other negative effects. This should be avoided. Please click to check meal plans
5. Sleeping well
Sleeping well has been undervalued in today’s society, especially with the 24/7 mentality of the modern work scenario. Research shows that lack of proper sleep for less than 5-6hours increases the incidences of obesity.
The process in which the body converts calories to energy, called metabolism is less effective and the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin which also prompt fat storage.
- 6. Mindful Eating
This is a technique that helps you gain control over your eating habits.
Fundamentally, mindful eating involves:
- Eating slowly and without distraction
- Eating only until you’re full and sensing hunger cues
- Avoiding distractions while eating: Do not multitask
- Differentiating between true hunger and non-hunger triggers for eating
- Engaging your senses by noticing colours, smells, sounds, textures, and flavours
- Learning to cope with guilt and anxiety about food
- Eating considering your body and health
- Noticing the effects food has on your feelings and figure
- Appreciating your food