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20 tips for losing weight

Here are 20 of the best weight loss tips for fast weight loss.

Weight loss tip 1 - reduce calories

Plan when and where you are going to exercise and write it down
Stick to your daily calorie intake – 1,000kcal for women and 1,200kcal for men.

Weight loss tip 2 - Understand insulin resistance

Without truly understanding the true causes of [weight gain]] such as insulin resistance, you cannot go nowhere. In fact, is the most commonly misunderstood and often the most important cause of weight gain,

An unexpected benefit of taking up something new like physical activity is increased self-confidence and improved self-esteem.

Weight loss tip 3 - Physical activity for weight loss

Losing weight has many aspects to it including restricted diet with very low calorie diet or low calorie diet and physical activity.

How much exercise is needed for weight loss?

You can aim for about 150 minutes of moderate-intensity aerobic activity each week.Consider any sport of your choice such as the following:
• walking
• cycling
• gardening
• swimming
• dancing
• playing a sport, such as badminton, football or bowls
• stretching exercise, e.g. yoga
• Before going to the gym, consider medical advice before beginning physical activity.

Tips for increasing physical activity

• Use a bicycle or walk part, if not all, of your journey to work whenever possible.

• Try to park further away from your place.

• Consider workout at work before or after work or at lunch break.

• Go for a walk with a friend or family member

Weight loss tip 4 - stop blaming the victim for weight gain

Although most people jump to easy conclusions and intentionally or unintentionally blame the victim, it is often not intentional on the part of the person gaining weight.

Rethinking Our Dietary Approach Shifting focus from individual blame to understanding the complexities of obesity is crucial. A key factor is insulin resistance, impacting up to 71% of the population, with 35% experiencing metabolic syndrome. Navigating Misinformation The overwhelming presence of over 20,000 books and mixed messages on obesity medicine calls for guidance from experts like Dr Prab R. Tumpati, MD, who can provide clarity on the science and practice of this field. The Downfall of the Food Guide Pyramid The outdated and ineffective food guide pyramid, promoting a low-fat but high-glycemic diet, significantly contributed to increased insulin resistance and, consequently, weight gain. Insulin resistance and weight gain Insulin resistance is a physiological condition where the body's cells become less responsive to the hormone insulin. As insulin not only controls the blood sugar, it also controls the weight! Reducing the overall carbohydrate load and insulin levels is a key underlying concept in many low carbohydrate diets such as the ketogenic diet.

The Blame Game in Obesity Understanding metabolic starvation Weight gain isn't typically intentional. It often stems from the paradox of metabolic starvation in the obese, driven by insulin resistance and resulting in heightened insulin levels. This leads to persistent hunger, cravings, and further weight gain. Stop blaming the victim for obesity!

Weight loss tip 5 - Understand the role of Very low calorie diet

No matter what the program is called and where in the world the weight loss program is located, almost all weight loss programs have to have either a very low calorie diet or low calorie diet to help with weight loss.

Weight loss tip 6 - Set a realistic weight loss goal

Setting a weight loss goal keeps you focussed and motivated. However, do not set too large a weight loss goal - start with a goal of about 10-20 percent of your current body weight.

Weight loss tip 7 - Understand the role of medications

Consult with a trained and experienced weight loss physician that can determine if one or more of the various weight loss pills such as Qsymia, Belviw, Phentermine, Phendimetrazine might be appropriate for you.

Weight loss tip 9 - Start the day right

Starting the day right with a protein based breakfast will reduce the commonly seen sugar rush and crash associated with starchy breakfast items, and as protein lasts longer, you feel fuller for longer. Starting the day with eggs in various forms can be a great way to start the day - the cholesterol in the eggs is not a major concern as eggs have beneficial lecithin that can mitigate the effects of cholesterol. If you are still concerned, you can eliminate the yellow portion of the egg and just have the protein by having the egg whites.

Weight loss tip 10 - never eat until full, only until satisfied

Eating a larger portion can expand the stomach and lead to overeating in the long run. In fact, most obese people skip a lot of meals but eat one or two very large meals.

Weight loss tip 11 - check glycemic index of all foods

Keeping an eye on the glycemic index of foods has the hugely important benefit of reducing insulin resistance and unhealthy weight gain.

Weight loss tip 12 - take a break in the meal

If eat only half the meal and take a break, and say, I will come back to it, it reduces the chances of overeating.

Weight loss tip 13 - Keep on eye on the portions

Studies have shown that bigger plates and portions leads to more calorie intake.

Weight loss tip 14 - Do not eat before going to bed

Aim for about 4 hours from the time of eating to the time of sleep.

Weight loss tip 15 - Limit cereal grains in the diet

Humans have evolved as hunters and gatherers and therefore, do not have enough genetic adaptation for using the nutritionally poor cereal grains which can also lead to autoimmune diseases.

Weight loss tip 16 - Reduce eating out

We tend to consume up to 40 percent more calories while eating out compared to eating home meals.

Weight loss tip 17 - Watch alcohol intake

At 7 calories per gram, alcohol is as loaded in calories as fat and is considered empty calories.

Weight loss tip 18 - Sleep better

Recent research shows that sleep disorders, including sleep apnea, and circadian rhythm problems, shift work, inadequate sleep, and irregular sleep wake cycle can lead to excess weight gain.

Weight loss tip 19 - Avoid unhealthy snacks

If you were to snack between the meals, go for low calorie, protein based, fiber based foods such as fruits, nuts, vegetables etc.

Weight loss tip 20 - Work with a trained weight loss doctor

the World Health Organization, and the American Medical Association recognize being overweight or obese as a medical condition and not a personal weakness. The good news is that insurances in the United States are mandated to cover for weight loss, thanks to the 2010 Affordable Care Act.

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