Most Effective Ways to lose Weight

People who are overweight or obese are more likely to develop chronic diseases like high blood pressure, diabetes, and inflammatory disorders like arthritis but they are even more likely to be affected by killer diseases like heart attacks, strokes, and worst of all cancer.

The number of cancers directly linked to weight have increased and include cancers of the colon, breast, esophagus, stomach, pancreas, ovary, liver, gall bladder, thyroid, and even some types of brain cancer.

Weight is an issue that affects many of us directly or indirectly. However, many find that achieving their ideal weight is not as easy as they would like. Some want to lose weight while others want to gain. In either case, this should be approached in a healthy and sustainable way.

It is also important to understand, in the case of being overweight, why we gain weight and why many people struggle to lose weight. Weight loss is not as simple as eating less and exercising more or calories in and calories out. Sometimes there are real obstacles to weight loss such as insulin resistance, hormonal imbalances of the adrenals or thyroids, low vitamin D, and more.

Fortunately, with the right help, we can all lose weight and achieve our ideal weight.

Some of the most important pointers are:

1. Stay away from table sugar, soda, and packed sugary drinks.
2. Avoid refined grains like bread, cake, chapati, and more.
3. Stay hydrated. Your body needs water for metabolic activities. Aim for 2 litres a day.
4. Learn to incorporate smoothies into your daily meals.
5. Move often and exercise. All movement counts. But the best exercise for weight loss is that which focuses on building muscle, core strength, and high-intensity exercises.
6. Ensure your Vitamin D level is optimal. Aim for above 50 ng/ml. Take a vitamin D supplement where necessary.
7. Get enough sleep. Sleeping less than 6 hours can affect your weight loss goals. Aim for 7 to 8 hours of continuous sleep.
8. Manage your stress levels. Stress hormones drive emotional eating and make you crave sugar.
9. Do some form of intermittent fasting or time-restricted fasting. My favourite is eating for 8 hours and fasting for 16 hours.
10. Get support. Have someone or a group you are accountable to. Going at this alone can be challenging for some people. A weight loss program or group can help you.