Loss of weight is a reduction in one’s body weight which can occur due to voluntary or involuntary circumstances like exercising and dieting or an illness, respectively. In most cases, weight loss takes place as a result of the loss of body fat or the loss of protein and other substances during extreme weight loss. Some major health issues linked to involuntary loss of weight are malabsorption, chronic inflammation, and cancer. When it comes to voluntary weight loss due to being overweight or obese, it is pivotal to implement the right diet and include regular physical activity in order to yield positive results and reach and keep a healthy weight. Following a balanced diet is pivotal for prevention of serious health-related complications like hypertension, type 2 diabetes, heart disease, and strokes.
- Do you want to put an end to being overweight or obese once and for all?
- Are you suffering from a specific medical problem as a consequence of your unhealthy weight?
- Do you want to know the best methods for a successful weight loss?
If your answer to these questions is a yes, make sure you continue reading this article because we have included a list with the most effective methods for a successful weight loss and a healthy future ahead!
The most Beneficial Weight Loss Tips for Men and Women
Even though adding up a couple of pounds on a yearly basis may not seem problematic, as time passes by, they can accumulate and lead to surplus weight, which can become a more serious issue. Did you know that the risk of cancer, kidney disease, and osteoarthritis elevates as one’s BMI rises? BMI stands for Body Mass Index and it measures the weight in proportion with the height and creates a score which places one in a specific category, i.e. underweight, normal weight, overweight, or obese.
Another decisive aspect of your weight is of course, the waist circumference. Are you aware that your risk of poor health is higher if you have excessive fat in the waist area? In men, the waist circumference should not go over 40 inches and in women, no more than 35. If your BMI is higher than 25 and if your waist size is bigger than the normal size, the below-mentioned weight loss tips will certainly come in handy. Let’s check them out:
1. Fat-Burning Capsules
When used adequately, fat-burning capsules can be a good ally in your weight loss efforts. According to statistics, around 15 percent of adults in the U.S. have used a weight-loss aid in the form of a supplement at a specific point in their life. Fat-burning capsules are comprised of ingredients which trigger the burning of fat, but should never be a replacement for a quality diet and proper physical activity. What’s more, there is not just one type of fat-burning capsules, but several, that is, gelatin capsules, softgels, etc. Do you want to know if fat-burning capsules are a viable option for you? Check out some of their characteristics below:
- Easily swallowed
- Tasteless and odorless
- Smooth contour and shape
- Quick absorption
- Considerably long shelf-life ( this varies between capsules and softgels)
2. Fat-burning powder
According to a study done by Harris Interactive, 40 percent of Americans find it problematic to swallow capsules (it remains in the mouth or you feel the urge to spit it out) due to their brain disagreeing with the aim of capsules. But, you should not worry if you also have this problem because you can still benefit from weight loss supplements in powdered form. This is not the only advantage of weight loss powder; here are some other important ones too:
- Faster absorption and rate (especially when mixed with water)
- Quicker effect and benefits
- Easier on the digestive system and stomach
3. Meal replacement powders
Powders are a helpful tool that you may include in your weight loss regimen, of course, in combination with a low-calorie diet plan and regular physical activity in order to achieve visible results. Powders are available in several types, that is, whey, brown rice, peas, soy, hemp, and egg white. One of the most common ways in which powder is used to trigger weight loss is when it is added to shakes or smoothies for breakfast, instead of a high-calorie meal. In addition to smoothies, you can also mix the protein powder with milk or water and drink it as a snack after your workout. If you want to learn how protein powder assists your body to shed fat, make sure you read the list below:
- Nourishes sour muscles after exercising
- Suppresses the appetite when consumed as a snack
- Whey powder contributes to reduction in waist size
- Regulates hunger
- Whey averts loss of muscles which can happen during efforts to minimize calories
4. Fat-burning tablets
In the world of weight loss supplements, tablets are considered as the most cost-effective variant. When you opt for weight-loss tablets from a trusted brand and take it as recommended, absorption is guaranteed. If you are wondering if tablets have additional benefits, take a look at the following list:
- Longer shelf-life
- Optimal potency over a longer period of time (2 to 3 years)
- The slower absorption rate is preferable in regards to necessary nutrients
5. Dietary supplements
According to proponents of dietary supplements, when combined with a healthy diet and regular exercising, some dietary supplements can help in weight loss efforts. This is because they are believed to speed up the metabolism and inform the cells to burn fat, and in a way, flip the weight loss switch in the body. As claimed by some people, these are some of those dietary supplements:
- Vitamin B12
- Vitamin D
- Vitamin B5
- Coenzyme Q10
- Magnesium
- Zinc
- Potassium
- Calcium
- Omega-3 fatty acids
- Green tea
6. Healthy diet
According to Shawn M. Talbott, PhD, the type of nutrition is detrimental for weight loss. He further explains that even though nowadays low-carb diet regimens have gained a lot of popularity because of the quick results they provide, not everyone is able to maintain them. This is where a balanced diet can be of great aid. A balanced diet means that your diet is consisted of fresh fruits and vegetables, whole grain carbs, and lean proteins. Concering the reduction in calories, avoid a very low intake which is known to result in a sluggish metabolism and loss of muscle mass. 10 calories per pound of weight will suffice.
7. Exercising
Did you know that although the type of diet is detrimental when you are trying to lose weight, regular physical activity and exercising are vital elements too? Namely, proper exercise contributes to healthy muscles and bones. When you work out, you encourage the growth of metabolic tissues and you burn fat and thus, lose weight. Due to the fact that muscles occupy less space than fat, you will appear slimmer and clothes will fit much better. These are some of the most effective types of physical activities for weight loss:
- Rope jumping
- Swimming
- Running
- Jogging
- Cycling
- Walking
- Brisk walking
- Zumba
- Resistance training
8. Body detox
In a lot of situations, sluggishness and bloating during the day may be a consequence of accumulated toxins in the body. Proponents of alternative medicine believe that externally-induced detoxification of the internal organs with specific methods like detox drinks, sweating, colon irrigation, and more have the power to better the digestion, elevate the energy levels, cleanse the liver, and boost the metabolism, which further triggers loss of surplus weight.
9. Surgeries
In specific situations when weight loss efforts and workout fail to give results, an individual may consider a surgery. You may qualify for a specific surgery if your BMI is 40 or higher, if you suffer from hypertension, sleep apnea, type 2 diabetes, or if you are an obese teenager. However, the patient has to be assessed by health professionals, both medically and psychologically. Gastric bypass surgery is one option to lose weight and it includes surgical changes in the digestive system and stomach with the aim to minimize the amount of food one can eat, which will later lead to loss of weight. Another option is liposuction, also known as lipoplasty, a surgical procedure comprised of reshaping some parts of the body through the removal of fat deposits and the body proportion and contours are also enhanced. It is important to note that this treatment is not a solution for obesity or cellulite.
10. Maintaining a healthy BMI
A lot of experts claim that creating a new normal in your life, i.e. introducing healthier choices is the proper way to shed those extra pounds and keep your BMI at an optimal level. To achieve this, these are the decisive steps:
- Exercise and be as much physically active as possible
- Minimize the time spent in front of a screen
- Get enough quality sleep
- Avoid junk and fast food and sugary beverages
- Opt for smaller meal portions
- Consume 5 servings of veggies and fruits per day
- Never skip breakfast
- Do not forget to include starchy foods, like potatoes
- Eat and drink low-fat dairy products
- Replace saturated with unsaturated oils
11. Prescription Meds
Meds for weight loss are designed with the purpose to provide aid to individuals suffering from certain health problems due to being overweight or obese and there are various types. Your doctor will choose the most suitable type for you on the basis of your lifestyle, medical history, cost, possible side effects of the meds, etc. In case a healthy diet and physical activity are not helping one lose weight, weight loss medications for weight management may be considered. Some of these meds function by reducing one’s hunger or satisfying hunger quicker and others impede the body’s absorption of fat from the foods one consumes.
12. Go vegan
Have you ever thought of going veggie to lose weight? Believe it or not, it may be possible! Namely, veganism is a type of lifestyle and a diet which excludes the consumption of all animal products. Some believe that this can be an effective way to shed pounds because of the reduction in the intake of calorie-rich foods. These foods are swapped with foods abundant in fiber and low on calories. They will maintain your satiety and prevent overeating.
Final Thoughts on Choosing a Weight Loss Method
When it comes to voluntary weight loss, there is without doubt, a long list of weight loss methods and the major ones were covered in this article. However, since we all have different bodies, not every method can provide the same results for everyone, right? This being said, if you want to get rid of several pounds only, the pivotal changes you need to make are to exclude unhealthy foods and drinks and introduce healthier ones and to start exercising for at least 5 days per week.
You can always enhance the effects of healthy diet and workout with the help of weight loss supplements like fat-burning powder or tablets and detoxification. Of course, obese people whose excess weight is the main reason for their serious health problems, for example, sleep apnea, may consider prescription meds and surgical procedure like liposuction or gastric bypass to improve their overall quality of life and health.
