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Importance of Weight Loss:

Seven Tips for Weight Loss. Weight loss is very vital
to live active and healthy life. A healthy life is that when you have no any
vitamin, mineral and protein deficiencies and no any disease. But to attain a
healthy life it is very important to maintain your body weight by choosing
balanced and healthy diet with good lifestyle and physical activities like
walk, exercises or yoga. In the past, people eat healthy and organic meals and
do hard works, so their body and muscles was very strong. But today due to lack
of physical activities, poor diet or eating unhealthy food items obesity or
overweight cases are increasing day by day.

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There are some benefits
to lose weight;

     ÂImprove Heart Health:

Heart
is a muscular organ and it works like a motor by doing blood circulations in
which oxygen is travel from heart to all body organs. But, when there is too
much body weight then it becomes difficult for heart to perform normal
circulations, So, it is important to keep your weight maintain for good heart
health. But, if we will become successful in weight loss then heart failure
chances can be lower. It is also 99% proven if we try to lose weight it decreases
your high blood pressure, high cholesterol, maintain lipid levels and inflammation.

Reduces Risk of Diabetes:

Diabetes
risk is very high with overweight and obesity as compare to those who have
normal body weight. Diabetes is a serious health problem because it is a
chronic disease which affect your kidneys, eyesight, liver health because it is
systemic disease. So, if we try to lose weight it proves very helpful in
lowering blood sugar levels and in diabetic patient weight loss efforts improve
your insulin level. Weight loss reduces the risk of diabetes.

ÂImprove Joint Health:

Overweight
and obesity causes body inflammations, stresses and strains in your body which
increases risk for arthritis that is inflammation of joints. In this case, if
we not try to lose weight then arthritis can become chronic due to which pains
in joints become high and comfort of life will be gone. So, it is important to
lose weight to keep joint health maintenance.

·                ÂImproves Sleep:

According
to sleep foundation, if you can’t fulfil your sleep at night for 8 hours your
hormones become imbalance due to which your metabolism system becomes slow and
your appetite stimulating hormones level become high that’s why you feel hunger
at every time. So, in this way you take every type of food whether it is
healthy or not healthy or that food which is easily available. With obesity if
you try to lose weight it also improves your sleep. So, your metabolism system
becomes fast.

·                ÂIncrease your Confidence:

In
this life we are fully socialized due to which your appearance or good looking
personalities makes your life easy. If we lose a just few pounds it becomes
very motivational for us and in this way, we feel confidence in ourselves.
Weight loss also lower risk of stress, depression due to which you feel
pleasure.

·               ÂImprove energy levels:

Weight
loss efforts do positive changes in your body by lowering health risks so, you
feel light mood and energized and you can move easily for daily activities.
Your mental health also improved.

Prevalence of Obesity in Pakistan:

According
to a research, in Pakistan obesity rate has reached to 25% in adults. It is a
main reason for rate of chronic diseases becomes high in Pakistan and death
rate is increasing. Researches also showed that obesity is highest in young
adults and middle aged adults equally in Pakistan. But obesity rate in females
is very high than in males.

Seven Tips to Lose Weight:

1.
Protein Intake:

When
you try to lose weight first of all main macronutrient that is protein should
be enough that your body is demanding to avoid losing your muscle mass in
weight loss journey. Good amount of protein also reduces food cravings due to
more times is required to digest protein by stomach. It is estimated 1.8g
protein per kg body weight is required normally. But according to your body if
you want to know how much protein do you need or have to take you must consult
with your clinical dietitian.

2.
Vegetables and Fruits Intake:

Vegetables
and fruits are full of nutrients like vitamins and minerals. So, if we add
certain servings of fruits and vegetables in our diet during weight loss
journey prevent you from many deficiencies. It is required to add 3 servings of
fruits of low glycemic indexed and 4 to 5 servings of non-starchy vegetables
for proper weight maintenance.

3.
Eat more Fiber:

Fiber
is vital for weight loss in a way it can stay in a stomach for a long time so,
we feel full that’s why appetite is suppressed. Then food cravings can be controlled.
More fiber is available in fruits, vegetables, oats and whole grains.

4.
Eat with Active Mind:

I
think there should be a better knowledge about what is you are eating and which
food is best to eat and which is not. Because this thing keeps you to away from
gaining extra weight. The practice to eat slowly, better judge has you hunger
or have craving due to mood swings makes you more perfect to choose right food
to eat. Colorful foods and variety also makes you satisfied and give you a
chance to enjoy a meal yourself.

5.
Stay Hydrated:

When
you drink water according to your body demands it becomes easy to lose weight
especially before a meal because it makes you full and you eat in a moderate
and keeps you to avoid from overeating. More water intake also clears your
blood from heavy wastage. Your kidneys perform well filtration with good water
intake that keeps your body active. When you exercise or doing any heavy
workout it is necessary to take water before activities. Generally, drinking
plenty of water helps you to burn fat more easily and more efficiently.

6.
Fulfil your required Sleep:

When
you fulfil your sleep normally 7 to 8 hours at night it helps your liver to
detoxifying and cleansing of your body due to which you will prevent to put on
fat because in this way your metabolism system becomes fast. So, in this way
your good sleep habit makes you to avoid overweight and obese.

7.
Take a notice on Calories and Portion Control:

It
is not always need to control portion sizes if you are already on healthy diet.
But with this you need increase your physical activities like daily morning
walks, exercises, yoga or joggings. But if your lifestyle is not good then
there is need to control portion sizes and to cut down calories 10 to 20% from
total calories.

Is Weight Lose possible without
Dieting:

Yes,
it is possible if you change your life to highly active from low activities to
high gradually. And if you tried to avoid bakery products, fried, fast food, soft
drinks, coffee and tea. Then, it can be possible to lose weight without diet
but this process is slow but it is most healthy method. But if you are obese
you should must consult with your clinical dietitian to avoid any
complications.

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