An endocrinologist shares advice on how to get started and remain on track with weight loss.
Currently, it appears that 99.9% of Americans wish to lose weight. There also appears to be an infinite number of diets to choose from, including keto, intermittent fasting, and meal plans delivered to your door. How can you tell which weight-loss strategy is best for you? What's more, why is it so difficult to get started?
Shirisha Avadhanula, MD, an endocrinologist, goes back to the basics to help you get started on your weight-loss quest.
The Basics of Metabolism
"Calories are the unit of measurement for the body's energy. According to Dr. Avadhanula, "weight loss happens when you expend more calories than you ingest." "To put it simply, weight reduction happens when you eat less calories and exercise more, preferably both."
BMR, or basal metabolic rate, is a phrase that is frequently used to define your body's metabolic set point. Although there is no exact formula for calculating BMR, internet calculators can provide a decent approximation based on your gender, height, weight, age, and amount of exercise.
"To reduce weight in a healthy way, you must adopt long-term lifestyle adjustments while your body's hormones adjust," Dr. Avadhanula explains. "Losing one or two pounds every week is doable. More than that is difficult to maintain."
Exercising boosts your metabolism.
"Exercise is an important part of weight loss since your body has to expend more energy to maintain lean muscle mass," explains Dr. Avadhanula. "In the end, this implies that when you're relaxing, you're burning more calories." While diet plays an important part in weight loss, including muscle-building workouts can make all the difference."
High-intensity interval training, according to Dr. Avadhanula, is a proven fat-burning activity (HIIT). Short bursts of high-intensity exercise are used in HIIT to burn fat and build muscle.
"Keep in mind that this is a journey." If you've been sedentary for a long time, start slowly and aim for 5,000 steps each day. Increase the aim to 10,000 steps per day gradually. Then work up to 30 to 60 minutes of exercise three to four times a week," she advises. "Take it slowly and choose activities that match your lifestyle and schedule to avoid being demotivated."
Accountability is the key to long-term weight loss.
"Studies have proven that there is no superior diet - popular diets all produce the same amount of weight reduction," Dr. Avadhanula explains. "Diets are effective because they make you accountable. You'll probably lose weight no matter whatever diet plan you choose if you stick to it."
Dr. Avadhanula advises staying away from diet regimens that promise quick weight loss. Diets like this are both harmful and impractical. People give up on diets because they are too rigorous or too expensive, and they become disheartened. Weight gain is frequently the result.
"I advise individuals to avoid fad diets since most of them aren't long-term," Dr. Avadhanula explains. "Pay attention to lifestyle adjustments such as increased exercise, the consumption of lean meats, and the consumption of fruits and vegetables. Pair up with a family member or friend to hold each other accountable and stay motivated. It's a lot simpler to lose weight when you have someone on your side."
Count calories while keeping your scale hidden.
"Few individuals comprehend that losing one pound requires a 3,500-calorie deficit," says Dr. Avadhanula. Because many individuals underestimate how many calories they consume during the day, she suggests keeping a food diary to keep track of everything you eat. Make an effort to consume less calories and engage in greater physical activity.
"When patients begin a weight-loss journey, I also advise them to hide their scale," adds Dr Avadhanula. "For the first three to four weeks, don't worry about your weight. People frequently lose weight at first, but subsequently, their weight reduction slows. Many folks become disappointed and give up at this time."
It's a good idea to hop on the scale after three or four weeks to check how far you've come. Daily variations are expected, but the objective is to maintain a decreasing trend.
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