More than just calorie counting is involved in weight loss. These additional elements affect both your weight gain and weight loss.
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Even with calorie restriction and regular exercise, losing weight might be difficult. This is due to the fact that burning calories and exercising alone won’t make you lose weight. Stress, sleep quality, and the drugs you take can all affect how quickly or slowly you lose weight.
We’ll give you some insight into how your health, age, and lifestyle choices can all affect how tough it is to manage your weight.
Weight Control Factors
Both calorie consumption and exercise impact your body’s capacity to shed weight. Generally speaking, in order to lose weight, you must consume fewer calories than you expend. In addition, creating an extremely big calorie deficit is unhealthy, according to Dr. Gary Foster, chief science officer at WeightWatchers.
At the beginning of your weight reduction journey, be careful to set reasonable weight loss targets. The majority of specialists advise trying to drop a pound or two of weight per week as a reasonable quantity.
Weight Loss and the Impact of Exercise
Exercise increases fat burning and maintains muscular mass, which increases the body’s capacity to burn calories. Federal recommendations call for 150 minutes per week of moderate cardiovascular exercise, which might be 30 minutes, five days per week. For major muscular parts, including the arms, shoulders, belly, and legs, two or more days of the week should be dedicated to muscle-strengthening exercises.
Weight loss may vary on any given day or week depending on factors like humidity, how much salt you’re consuming, and intestinal health. This is one reason, according to many health professionals, why it’s advisable to concentrate on behavioral modifications rather than physical improvements to ensure long-term effectiveness, says Foster.
Other elements that affect how quickly or slowly you lose weight include:
- Sleep.
- Mental health.
- Genetics.
- Medication use.
- Health conditions.
- Stress.
- Aging.
Extra Weight Loss Motivation
The journey to weight loss has its ups and downs, and that’s perfectly normal. Here are a few parting words of advice to stay focused and help you reach your weight loss goals:
- Celebrate your non-scale victories. Choosing to be active and overcoming cravings are daily victories in the weight-loss journey. These signs of strength and determination are sometimes better benchmarks than staring at the scale.
- Practice self-compassion. “The practice of self-compassion and shifting your mindset away from perfection is the biggest step you can take to achieving your weight loss and health goals,” Palinski-Wade says.
- Don’t be afraid to ask for help. If you’re struggling to lose weight, there are many people who can help, including health care providers and registered dietitians.
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