The United States has a well-documented problem with excess weight among its adult demographic. Data from the National Health and Nutrition Examination Survey shows that around 42% of adult men and women struggled with obesity in 2018, with that number expected to grow.
Excess weight is a serious health issue and is associated with several risk factors, such as:
- High blood pressure
- High cholesterol
- Heart disease
- Type 2 diabetes
- Troubles with sleep
Fortunately, weight loss is possible, allowing people to improve their quality of life with continued and consistent effort. However, there are several bad weight loss tips out there that can produce negligible, even detrimental effects, so we’ve listed several proven methods below that can help you lose weight and keep it off.
1. Eat Slower
It may seem far-fetched, but practicing conscientious eating has been proven as an effective means of controlling your appetite. Eating your food slower allows you to savor every bite, making your meal more satisfying overall while also enabling you to better track how full you are.
2. Count Calories
In a similar vein as mindful eating, you can also start counting calories to supplement your diet plan. Dietary information is on the back of nearly every food item, showing buyers how many calories are in one serving. Keeping a journal of how many servings you eat makes you more aware of the amount of food you eat. Usually, that’s all it takes to reduce your daily calorie intake.
3. Drink More Water
Drinking water is one of the more common weight loss tips you’ll hear, but that doesn’t mean you should disregard it. The positive effects that water can have on our metabolism and appetite are well-documented and support healthy living. Drinking around half a liter of water before a meal decreases hunger, leading to you eating much less.
Drinking water after a meal boosts metabolism and helps to burn off a few more calories than you would normally.
4. Get Enough Sleep
An inadequate amount of sleep can have adverse effects across multiple areas of our health, including our weight. On average, our bodies need eight hours of sleep every night to function correctly. Sleep deprivation negatively impacts our mental and physical wellness, leading to making poorer decisions regarding our diet.
When we’re tired during the day, most people will reach for coffee or something sugary for a quick shot of energy. Additionally, our brains produce less of the hormone leptin, which tells us when to stop eating, and more ghrelin, which tells us to start.
There are many methods available for effective weight control but, not all of them will be 100% effective for everyone. Our medical professionals will work closely with you at the Simple Wellness Clinic to develop a diet plan catered to your needs. Not only will our specialized weight management program help you attain your weight loss goals, but it can also do so without interfering with other aspects of your life.
For a professionally developed diet plan, call us at 503-300-5087 and schedule your free consultation today!