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Being overweight or obese can lead to a range of health problems. According to the Disease Control and Prevention Centre, around 93.3 million adults in the United States were obese in 2015–2016. This number is equivalent to 39.8 percent of the population. The same is true worldwide, with global obesity levels rising year on year for at least the last decade. To prevent this, search for 'gyms near me' and get started on your weight loss journey today!
There are plenty of good-quality gyms in Dubai. There are plenty of fitness classes in Dubai, too, as well as more than enough fitness classes in Abu Dhabi to keep anyone busy. Really, there is no excuse to skip out on maintaining an active lifestyle.
Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.
Many different fly-by-night dietary protocols habitually wax and wane in the public’s imagination. However, crash diets are not a sustainable solution, whatever they might promise in the short term. They are often untenable and rarely successful. The real answer to weight loss is actually very simple.
A balanced lifestyle, nutritious diet and regular fitness regime are the key to living well and maintaining a healthy weight.
To both lose weight safely and sustain a healthy weight with any kind of longevity, you will need to make gradual, permanent, and beneficial lifestyle changes – changing the way you live the life and the habits that currently hamper your weight loss attempts.
With this in mind, we’ve collected some of our top tips for weight loss below. Here are three things you can implement for successful weight loss without taking part in any fad diets, leading to sustainable, long-lived, healthy weight levels.
Three tips for successful weight loss
There are plenty of things you can do to aid your weight loss journey. The first is the most fundamental, without which you will fail, and with which you are guaranteed success. The latter two are positive ways in which you can achieve the first.
- Maintain a caloric deficit
The only way you can lose weight is to maintain a caloric deficit. If you eat more energy (calories) than you use in any given period, you will gain weight. If you eat as many as you use, you will plateau, and your weight won’t change. If you eat fewer calories than you use, you will lose weight.
A daily deficit of 500 calories will lead to an average weekly weight loss of 1lb / 0.5kg. This multiplies – 1000 leads to 2lbs / 1kg, 1500 leads to 3lbs / 1.5kg.
A deficit of 500-1000 calories is the most sustainable and will allow you to lose fat rather than lean body mass in the form of muscle.
You have two main methods available for creating this deficit. You can either eat less or burn more energy. However, a mixture of these two methods is usually optimal – try burning an extra 200 calories per day through exercise whilst undereating by 300 calories.
- Eat varied, colourful and nutritionally dense foods
One of the best ways to maintain this deficit through diet is to make sure that what you do eat packs a punch. If you have limited space in your diet, fill it with the good stuff (which is also often less calorically dense than the bad stuff, making the whole process easier).
A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fibre intake should be 25–30 grams per day, which will help you to feel fuller whilst aiding digestive health.
Cut trans fats from the diet and reduce your intake of saturated fats, which has a strong link with the incidence of coronary heart disease. Go for monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA) instead: these are types of unsaturated fat.
The following foods are healthful and often rich in nutrients:
- fresh fruits and vegetables
- fish and lean meat
- nuts and seeds
- whole grains, such as brown rice and barley
Foods to avoid eating include:
- foods with added oils, butter, and sugar
- fatty red or processed meats
- baked goods
- white bread
- processed foods
- Track your food and weight
In order to create a caloric deficit and make sure that the above food groups add up to the right numbers, you need to monitor everything you eat. Plan your meals, with nutrition and energy breakdowns. There are plenty of apps that can do this for you, making the process very simple and straightforward.
This will allow you to stay 500 calories below maintenance.
Of course, you need to know your maintenance calories to achieve this. Most apps will find this out for you, using a BMR calculator, though there are plenty of BMR calculators available online should you wish to do this yourself. It will find what your body needs at rest, what it needs multiplied by your activity levels, and then it will deduct the necessary calories.
This way, you can be sure you will lose weight.
Weigh yourself at the beginning of your journey. Make a time-sensitive, measurable goal. For example, if you are 84 kg, commit to losing 6 kg in three months, ending at 78 kg. Weight yourself every week to make sure that you’re on track. If you’re not, rethink your diet and exercise – you may need to reach a little deeper.
Follow these tips and weight loss should become easy.