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The growing prevalence of obesity and its emergence as a significant public health challenge has led to much research regarding its emergence and causative factors. Awareness about the problem and an effort to combat it safely have increased the popularity of healthy eating with stress on the term ‘weight loss.

Defined as a measurable decline in body weight either intentionally or as a result of malnutrition, illness or other factors, intentional weight loss is often seen as the most crucial step in countering the risks induced by obesity and is advised by the majority of medical and health experts.  Studies carried out across 30 countries have revealed that 45% of people state that they are trying to lose weight. 44% have mentioned taking steps to reduce their food intake, while only 17% believe in consuming healthy food as a crucial step in weight loss. Because of the lack of education regarding the right approach to losing weight, only 20% of people successfully maintain the weight they lose for more than a year.

Here are some methods that you can practice for a safe and effective weight loss

  • Diet and exercise

Regular activity combined with a low-calorie diet is one of the chief cornerstones of weight loss. An active body consumes more calories and helps you burn more calories, thus aiding in weight loss. Apart from a low-calorie diet, intermittent fasting and sufficient hydration are some of the other diet changes you can incorporate into your plan for properly losing weight.

  • Managing stress levels

Stress causes the adrenal glands to release adrenaline and cortisol that release glucose in the bloodstream; the aim is to provide the body energy for a fight or flight response. In due course, this leads to sugar cravings that act as adverse agents for weight loss. Incorporating stress-free strategies in your life in the form of deep breathing and daily walks can contribute significantly to weight loss.

  • Undisturbed sleep hours

Studies have shown that lack of sleep affects the hunger neurotransmitters ghrelin and leptin; their dysregulation increases appetite decreases the feeling of fullness, and causes weight gain. Additionally, studies have further proved that sleep-deprived individuals tend to opt for a diet rich in calories and carbohydrates, which adds to the issue. A good night’s sleep can keep all the above factors in check and aid in a healthy weight loss.

  • Fibre-rich foods

Fibres are an essential source of nutrients aiding in weight loss. While insoluble fats act as bulk content in stools, soluble fibre, especially viscous fibre, suppresses your appetite along with targeting belly fat. Viscous soluble fibres are incorporated in foods like beans, flax seeds, asparagus, Brussels sprouts and oats. Obtaining them from whole plant foods is recommended rather than depending on fibre supplements for weight loss.

  • Lifestyle modification

Avoiding sugar and sugary drinks and opting to stand more by avoiding stationary habits are some of the chief lifestyle modifications you can implement for effective weight loss. Implementing the former can reduce the chance of diabetes and liver damage, while choosing the latter will improve blood circulation and metabolism for a healthy system.

  • Self-monitoring and feedback

 Self-monitoring of your dietary intake and exercise regimens instils a sense of accountability that acts as a psychological boost to your determination to stay fit. Keeping a daily food intake diary or tracking your calories through calorie counter software can go a long way in keeping you conscious and motivated about your weight loss plans.

All of the above mentioned methods are effective to a considerable extent in weight loss. To determine the best method for your body and metabolic history, you should consult a fitness expert or medical practitioner who can guide you to the best method.

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