Losing pounds seems to be an eternal desire but difficulty for many people. It is a goal that not very easy to achieve for it is linked to many aspects of life and requires strong determinations and persistence.
If the demand of losing weight is existed but the possibility of regular exercise is small, here is a proven intervention that may help: changing the lifestyle.
There are three essential areas for sustainable weight loss: diet, exercise and sleep.
Eating a healthier diet
“Too many calories” is a sentence that can describe most nowadays American diet. To lose pounds, in the diet category, a healthy diet is needed.
Stay hydrated is significant. Cutting back on alcohol, drinking water instead of soft drinks can reduce the intake of sugar.
It is better that eat food low in sugar, fat and salt, and eat more fiber-rich vegetables and fruits, whole grains and protein.
But cutting out carbohydrates or adding protein can be dangerous for those who has diabetes or kidney disease. They should lose weight by following the doctor’s advice.
Being more physically active
For many people who have a desk work, there is not necessary to join a gym if no spare time. Being more physically active by making small changes, such as getting up every hour, is more convenient and achievable. Taking stairs instead of taking elevator is also a good idea.
Going the gym is helpful, but it cannot consume those afternoon cakes. It takes a lot of exercises to consume the calories from diet. For example, in order to consume calories of a piece of cake, it may need 2-hour-walking. This is the reason why diet is more essential than exercise for losing weight.
Having enough sleep
“Sleep is essential for weight loss,” Davis, national spokeswoman for the Academy of Nutrition and Dietetics, said. “I have clients who are doing all these great things with their eating habits and going to the gym, but they don't realize that a lack of sleep is really wrecking their goals.”
Number of hormones that related to hunger and satiety are secreted during sleep. Simply, the less sleep you get, the higher your weight tends to be.
According to the Centers for Disease Control and Prevention, approximately 35% of American adults do not get the recommended seven to nine hours. If too hard to get enough sleep, try do 10 minutes exercise. National Sleep Foundation said that just 10 minutes aerobic exercise per day can lead to better quality sleep.
Although changing lifestyle may take less effort, it still needs a long-term persistence. Davis said, "If you really want to keep weight off, it requires permanent lifestyle changes. There are no quick fixes. Otherwise, the weight loss is temporary, and you can gain it back when you go back to old habits."