How to lose weight seems to be the most asked health-related question of all time. People gain weight when they eat more than they burn. Eating fewer calories will help with weight loss. However, the following factors can also affect weight loss:

  • Genetics
  • Metabolism
  • Hormones
  • The types of foods that are consumed
  • Body type
  • Lifestyle

Many health experts view excess weight loss and obesity as an epidemic. Annually, about 2.8 million people die from complications related to excess weight and obesity. Having excess weight carries many risks including higher risk of diabetes, stroke, and certain types of cancers.

 

obesity statistics
Obesity kills millions per year.

 

During the COVID-19 pandemic it was stated that over 70% of the world's population was at risk due to having a compromised immune system. What people didn't understand is that being overweight and/or obese, is also considered having a compromised immune system

The Importance of Weight Loss

Losing excess weight is important because:

  • People who lose weight tend to look more attractive, fitter, and healthier.
  • Weight loss also helps boost self-esteem and confidence levels.
  • Maintaining a healthy weight helps to boost a person's overall health and prevent lifestyle-related illnesses, such as Type 2 diabetes and sleep apneoa. These conditions tend to improve or go away when the excess weight is lost.
  • Weight loss can also lead to increased fitness, stamina, and energy.

How To Lose Weight

There are several ways that you can use to lose weight. However, many of them will leave you feeling hungry and unsatisfied. The methods outlined below will help to:

  • Reduce appetite significantly
  • Lose weight quickly
  • Improve metabolism

 

Cut Back on Calories

The number of calories that an individual needs to consume in order to achieve weight loss varies depending on many factors. These factors include your gender, how much weight needs to be lost, how quickly the weight needs to be lost, and your age.

 

Gender

Males

Females

Age

19-20 years

21-30 years

31-50 years

51 & over

19-30  years

31-50 years

51 & over

Sedentary (Inactive)

2,600 calories

2,400 calories

2,200-2,400

2,000- 2,200

1,800- 2,000 calories

1,800

1,600

Moderately Active

2,800 calories

2,600- 2,800

2,400- 2,600

2,200- 2,400

2,000- 2,200 calories

2,400- 2,600

1,800

Active

 

3,000 calories

3,000

2,800- 3,000

2,400- 2,800

2,400 calories

2,200

2,000- 2,200

In order to lose weight, you would need to consume less than the daily recommended calorie intake. However, it’s important to follow a well-balanced diet to avoid becoming ill or losing lean muscle.

Some weight loss regimes require dieters to eat about 1,200 calories daily if they’re female and 1,500 calories if they’re male. For weight loss to be successful, a person needs to consume a good ration of carbohydrates, protein, and fat. To lose weight, it’s recommended that a person’s diet include 20-60% of carbohydrates.

 

Cut Back On Sugars and Carbohydrates

When trying to lose weight it’s very important to cut back on sugars and carbohydrates. This allows your hunger levels to decrease and you consume fewer calories. The body then starts to feed off of stored fats.

Cutting carbohydrates also helps to lower insulin levels in the body. This allows the kidneys to get rid of any excess sodium and water in the body. This then leads to reduced bloating and a loss of unnecessary water weight. It’s possible to lose 10 or more pounds by doing this. This would comprise of body fat and water weight. It’s also a known fact that the colon can hold up to 20 pounds of fecal matter that needs to be eliminated!

 

Manufacturing Common Names for Added Sugar

 

  • Dextrose
  • Treacle
  • Brown sugar
  • Trehalose
  • Fruit sugar
  • Evaporated cane juice
  • High-fructose corn syrup
  • Date sugar
  • Diastatic malt
  • Sorghum

Invert sugar

 

  • Sucrose
  • Fruit puree
  • Honey
  • Fruit juice concentrate
  • Beet sugar
  • Galactose
  • Corn syrup
  • Maltodextrin
  • Panocha
  • Turbinate sugar
  • Natural sweetener
  • Maltose
  • Brown rice syrup
  • Fructose
  • Glucose solids
  • Molasses
  • Raw sugar
  • Demerara sugar
  • Malt syrup
  • Nutritive sweetener
  • Agave nectar

Eat Protein, Fat and Vegetables

Every meal should contain a protein source, a fat source, and low-carb vegetables. This will allow the daily intake of carbohydrates to fall into the recommended range of 20-50 grams.

Protein Sources

It’s very important to consume lots of protein. Protein sources include beef, chicken, pork, lamb, etc. Salmon, trout, shrimp, etc., and whole eggs. These protein sources boost a person’s metabolism by 80-100 calories daily.

Consuming a high protein diet will help to:

  • Reduce cravings and compulsive thoughts about food
  • Reduce the desire for late-night snacking
  • Reduce the number of overall calories consumed daily.

Low Carb Vegetables

Low carbohydrate vegetable sources include broccoli, cauliflower, spinach, kale, tomatoes, brussel sprouts, cabbage, swiss chard, lettuce, and cucumbers. The plate can be filled with these vegetables without going over the 20-50 net carbs daily limit. Consuming a diet that mainly contains meat and vegetables will ensure that you meet your fibre, vitamin, and mineral needs.

Fat Sources

Sources of fat include olive oil, coconut oil, avocado oil, and butter. Do not fear fat. Try eating 2-3 meals per day. A 4th can be added if necessary, however, avoid trying to follow a low-carbohydrate and low-fat diet at the same time.

 

Sample Weight Loss Meal Plan

Breakfast

Overnight oats made with the following:

  • 1/2 cup (78g) oats
  • 1 tbsp chia seeds
  • 1/2 cup (245g) non-fat milk
  • 1/2 cup (114 g) plain, low-fat Greek yogurt
  • 1/2 cup (50g) blueberries

 

Morning Snack

  • 1 apple
  • 1 oz (28g) of nuts

 

Lunch

  • 3 oz (85g) lean deli turkey
  • 1/4 avocado
  • 1 whole wheat tortilla
  • 1 cup (241g) mixed greens

 

Afternoon Snack

  • 1 cup (70g) baby carrots and sugar snap peas
  • 2 tbsp hummus

 

Dinner

  • 4 oz (113 g) shrimp
  • 1 cup (122 g) steamed carrots
  • 1 cup (78 g) steamed broccoli
  • 1/2 cup (98 g) cooked brown rice
  • 2 tbsp teriyaki sauce
  • 1 tbsp sesame seeds

 

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