The root cause of obesity and overweight is an energy imbalance between calories consumed and expended. This cause stems from an increase in the consumption of high calorie foods and a lack of physical activity due to the increasingly sedentary nature of many forms of work, changing modes of transportation and increasing urbanization.How to lose weight and fight against overweight and obesity:
1) Keep a regular diet:
Do not skip meals, especially the breakfast which must remain generous and the evening meal which must be light. You need to provide your body with enough energy without going overboard. You will therefore need to eat regularly and correctly to promote balance.
2) Avoid snacking:
Do not eat anything apart from meals. If you are hungry between meals, drink a glass of water, coffee, or tea without sugar, this may help relieve your hunger pangs.
3) Drink well:
To lose weight it is not enough only to pay attention to what you eat but also to watch what you drink: avoid sugary soft drinks (sodas) and prefer water, herbal teas and coffee without sugar .
Also drinking before a meal and in the middle of the meal will help you eat less food during it.
4) Rooibos infusion:
You're struggling to reduce the sugar in your tea or coffee here is a tip that may fix: the infusion of rooibos is stronger than green tea and naturally sweeter.
By replacing your specialty coffee with the latter or any other hot drink without cream or sugar, you could save thousands of calories per month.
5) Take your time to eat:
Take the time to eat calmly and without distractions because a meal eaten too quickly is not satiating. Eating slowly will let your body determine when it is no longer hungry.
Not to mention that taking the time to chew well is beneficial for digestion, in order to give the body time to understand when it is no longer hungry.
6) Eat at home:
By eating at home, you will be able to define what will be in your dishes as well as the quantity (make small portions). Promote healthy foods that are beneficial to your health.
You can also try to integrate as many foods as possible with health benefits. Dare to buy foods that you are not used to.
Also favor rice, which is low in fat and is a food rich in fiber, substances that stabilize blood sugar levels. avoid bad fats and favor coconut oil for your cooking.
7) Don't neglect sleep:
A scientific study has established the link between weight and lack of sleep. It seems that the BMI (Body Mass Index) is higher in people who sleep less.
Sleep is a major factor in weight balance and health , people who lack it tend to eat more, improve the quality and quantity of your sleep. Get 7-8 hours of sleep a day.
8) Practice morning exercises:
Go to bed earlier in order to get up early and take the opportunity to exercise. Going to bed and getting up early will allow you to benefit from restful sleep because, as seen above, poor or insufficient sleep would on the contrary lead to an increase in appetite and weight gain .
9) Change your habits:
Practicing physical activity regularly is not only useful in the fight against obesity and overweight but also in preventing certain diseases, notably cardiovascular.
To do this, you can for example, change your habits to go to work or anywhere, do not take the means of transport or the car but use a bicycle.
10) Set a goal, a goal to achieve:
Be careful not to set a goal that is too high or difficult to achieve because we often tend to do so, which can be fatal for your motivation and can lead to abandoning your goal.
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So set an end goal and break it down into smaller goals that you can focus on. Reward yourself upon completing each of them, which will only make you more efficient, keep your motivation high, and ensure the success of your end goal.
Also, try to find someone who has the same goals as you to motivate each other.
Apply all the tips mentioned above and they will lead you straight to weight loss and a better lifestyle , you can also use free and fun fitness tracker by Pentagon here - that will help you put these tips into practice in a more efficient way.