Of course, we all know that losing weight is not easy. In fact, excess weight is perhaps the most common health issue facing us today. A shocking 71.6% of Americans over the age of 20 are overweight, and nearly 40% are obese. In addition, it seems that there’s always some fad diet or new, “fast and easy” weight loss product coming along promising results without any lifestyle changes. Obviously, none of these endure long for one simple reason: they don’t work.
At Farmingdale Physical Therapy West, we want each of our patients to be as healthy as possible. Therefore, it’s important to understand the three keys to weight loss and to engage them, without attempting any unhealthy methods. In this post, we’ll explore the three keys to healthy, successful weight loss.
Yes, you probably guessed correctly that this would have the primary spot on this list. Simply put, exercise leads to weight loss. Period. Many find that a regular cardio routine is the most effective when it comes to shedding those extra pounds. Basically, this means high-energy, accelerated activities like running, stretching, jump rope, jumping jacks, High-Intensity Interval Training, burpees and more. Just get moving, sweat (and drink water to avoid dehydration), and commit to it.
However, cardio isn’t the only kind of exercise you can try to lose weight. Additionally, strength training can be highly effective for boosting metabolism, losing fat and gaining muscle in its place. Kettlebell swings, weight lifting, push-ups, lunges, step-ups and more are all fantastic ways to increase strength and lose weight, as well. If you can’t exercise because you’re dealing with chronic pain, contact a physical therapist right away.
Of course, everyone dreads this one. And we can absolutely understand why! The vast majority of people find it incredibly difficult to apply self-discipline when it comes to their food intake. Often, we find comfort in the food we like. Also, countless people react to their stress by eating, sometimes in excess. And of course, it doesn’t help that high-fat, high-sugar, nutritionally-bankrupt foods are so much easier to access and cheaper to pay for.
In addition to all of this, there are mixed messages galore out there about what you should eat versus what you should avoid. Bring the subject up next time you’re with friends, and you’ll inevitably hear several conflicting recommendations. However, despite the countless diet books and confusing opinions, there are a few universally-reliable ways to refine your food intake in order to lose weight.
First, AVOID SUGAR. Many people don’t know this, but when it comes to our national weight problem, the primary culprit is, basically, sugar. It’s in more food than you could possibly imagine, and sugar becomes fat after digestion. Even foods that boast “low fat” on their labels are compensating for that lack of fat (flavor-wise) with a ton of sugar. So avoid anything sweet as much as possible, and do what you can to steer clear of sugar.
Also, many lose weight by cutting down on carbohydrates. Breads and grains, pasta, bagels, chips, potatoes, cereals (especially sweet ones) – these are all carb-heavy food and (for the most part) shouldn’t be in a weight loss-conscious diet. Visit the Harvard Health Diet & Weight Loss page for some more advanced research on the subject.
Does this one surprise you? It’s no coincidence that the numbers of hours we sleep has been declining in recent years while our waist lines have been skyrocketing. As a result, numerous researchers decided to look into the relationship of sleep and weight loss. Sleeping is essential to our general health and wellness. And, it often dictates our body’s ability to execute its’ many tasks efficiently. Therefore, without enough sleep, you can’t expect your body to shed pounds as precisely as you’d like.
Many researchers believe that our sleep has a direct impact on our metabolism, appetite, and several other bodily regulations. Of course, metabolism and appetite both have direct correlations with weight loss. And finally, on a more obvious note: without enough sleep, you won’t be able to fuel your body to exercise. This makes sleep another indispensable key to a successful weight loss regimen.
Conclusion – Farmingdale Physical Therapy West
Well, there you have it. Those are your three keys to weight loss! So remember: exercise, diet and sleep – simple enough, right?
At Farmingdale Physical Therapy West, the health of our patients is our highest priority. So, if you have questions or you’re looking for guidance on losing weight, contact us now!