Successful weight loss: Tips for losing weight

What should I do to lose weight?

Weight loss, causes, risks, treatment. Designed by NazihPharmacy

  

In the article: 

1. What Are the Causes of Weight gain ?
2. Recent Discoveries In 2023 About Excess Weight
3. How obesity contributes to heart disease?
4. Can obesity cause osteoporosis?
5. Does obesity cause cancer?
6. How is diabetes related to obesity?
7. The best ways to treat obesity
8. FAQ
9. Summary

After many discoveries in 2023, there will be no problem!!  

Do you suffer from excess weight problem?

Does excess weight cause you depression and distress?  

Do you have a desire to live healthy?  

Do you want to improve your energy?

Overweight is a serious problem for men, women and children. The spread of obesity has increased around the world . 

as a study conducted in 2000 showed that the increase reached 42% in the United States of America . 

Although some do not eat a lot of food, they are overweight.

You hear, read, and watch every day programs, newspapers, and magazines about excess weight and many ways to solve this issue. 

Some got a satisfactory result and others found nothing, a waste of money, time, and health.

 If you want to know more and relieve yourself of the hassle of searching, continue reading with us to find out the answer and more.

What are the causes of weight gain ? 

Do you know the reason for your excess weight (of course you will say yes), but knowledge is not enough. 

You must know, decide, and start working. 

There are many factors that cause weight gain, such as: 

• Unbalanced diet

• The environment

• Using some types of medications

• Health conditions

• Lack of sports activities

• Genetic factor

Let us learn more about some of them and reflect carefully.

You're eating too many highly processed foods

Ultra-processed foods are often full of calories but devoid of essential nutrients, like protein and fiber, which make you feel full.   

Foods such as: 

• Cereals contain sugar

• Fast food 

• Processed meals  

• Microwave dinners

It contains a large number of ingredients that are harmful to the body and the liver specifically, such as(1): 

• Preservatives 

• Unhealthy fats  

• Added and sometimes unnatural sugars

Many studies(2) link highly processed foods to weight gain and higher rates of obesity in the United States and around the world.  

Another study found that participants ate about 500 more calories per day on an ultra-processed diet compared to an unprocessed diet.   

Eating more calories than you burn in a day is linked to weight gain.  To avoid unintended weight gain, try cutting out processed meals and snacks and instead focus on whole foods.

You're eating too much sugar

Regularly consuming sugary foods and drinks may cause you to gain weight and increase your risk of developing chronic health conditions, such as diabetes.  

Some foods that are high in added sugars include: 

• Soft drinks

• Sports drinks sweets

• Cake and iced tea 

• Ice cream

• Sweetened coffee 

Sugary drinks are the largest source of added sugar in the United States and are strongly linked to weight gain.  

A 2018 review(3) of 30 studies in 242,352 children and adults linked consumption of sweetened beverages to weight gain and obesity.  

As such, cutting out sweets may have the opposite effect.

You have a sedentary lifestyle 

Inactivity and lack of physical activity are a common contributor to weight gain and chronic disease.  

There are many sedentary activities in daily life, such as: 

• Working in an office job  

• Watching TV for a long time  

• Driving for a long time

• Computer or telephone use 

For example, a 3-month study(4) of 317 workers found that replacing just 1 hour of sitting with 1 hour of standing during the workday reduces total fat mass and waist circumference while increasing lean muscle mass. 

Research(5) has also shown that  Spending too much time in front of a screen contributes greatly to unintended weight gain.  

Some simple ways to help you increase your level of physical activity during the day include:

• Exercising or walking during your lunch break

• Walk after dinner instead of watching TV or computer  

• Ride your bike to work  

Making some lifestyle changes, such as exercising and sitting less, can make a big difference.

You have an undiagnosed medical problem

 Some medical conditions play a role in unintended weight gain.  It may include(6):

• Depression, psychosis, and some medications associated with treatment 

• Hypothyroidism 

• Magnesium deficiency

• Cardiovascular diseases

• Potassium deficiency

• Diabetes 

• Polycystic ovary syndrome (PCOS)

• Binge eating disorder (BED)  

Binge eating disorder is classified as weight gain caused by recurring episodes of uncontrollable overeating.  

Talk to your health care professional if you think your weight gain is related to medications you take or an underlying health condition.

You do not get enough sleep 

Sleep is essential for the health of the body and the functioning of vital centers and well-being, but poor quality of sleep may lead to weight gain.  

A 2022 review(7) found that poor sleep is linked to eating more frequently and eating foods high in carbohydrates and unhealthy fats – all of which can lead to weight gain.  

Another 2022 review found that the following sleep factors affect weight loss: 

• Poor sleep quality

• Short sleep duration(8) of less than 7 hours

• Frequent waking up 

• The onset of longer sleep  

The researchers also found that staying in bed and waking up later reduces the likelihood of getting enough exercise each week, which in turn leads to weight gain.  

If your sleep quality is poor and short, try limiting screen time before bed, reducing caffeine intake, and going to bed at a specific time.

You are not eating enough whole foods

Not eating whole foods, including vegetables, fruits, and grains, is one of the most important causes of weight gain.  

In fact, the most important factor in losing weight is choosing whole, minimally processed foods.

A study(9) conducted in 2018 divided 609 overweight adults into two groups: 

• The first followed a low-fat diet 

• The second followed a low-carb diet 

Both groups were instructed to: 

• Maximize their intake of whole fruits and vegetables

• Reduce your intake of added sugars, trans fats and carbohydrates

• Eat whole, minimally processed, nutrient-dense foods 

• Prepare most meals at home, away from processed foods

The study found after 12 months that people in both diet groups lost similar amounts of weight – 12 pounds (5.4 kg) for the low-fat group and 13 pounds (5.9 kg) for the low-carb group.  

This showed that diet quality, not macronutrient content, was the most important factor in weight loss.  

So eating a diet rich in whole foods is an easy and effective way to promote weight loss and improve many other aspects of your health.

You're stressed and taking in more calories

 Chronic stress is a common problem that can affect your weight.  

It has been proven that high levels of the stress hormone cortisol increase hunger and your desire to eat delicious, high-calorie foods, which can lead to weight gain(10).  

Some ways to help avoid overeating include:

• Eating a high-fiber, high-protein diet rich in plant foods 

• Pay attention to hunger and fullness cues by eating mindfully

• Drink water instead of calorie-rich drinks

• Reduce stress by going out into nature and practicing some physical activities

Therefore, you must avoid tension, stress, and high calories as much as possible.

Your surrounding environment

 In fact, the world around us directs us as it wants. There are some factors that the environment affects you, including:

• Lack of a large space for peace of mind

• Lake of green spaces for breathing and hiking

• Lake of playgrounds for sports of all kinds 

• Lack of centers selling vegetables and fruits 

• Tall buildings around you 

• Food advertisements, and ease of delivery

All of this leads to a decrease in vital activities and stress.  Food intake increases, some eat for fun.

Family history

There is a lot of research on the role of genetics in the issue of obesity. Of course, by following a healthy diet, you can avoid the potential risk obesity.

Recent Discoveries About Excess Weight

The most important discoveries this year. Scientists have discovered the main reason for the increase in bad fats and the decrease in human energy, and the result is weight gain and its complications.  

Studies(11) have shown that the number one factor in weight gain is decreased liver function in obese people.  

Conversely, they found healthy livers in lean people.  

Liver functions

The liver performs the most important process in the body called metabolism, which includes:

• Purifying and filtering food

• It purifies and filters the fluids we drink

• Converting the output into energy or bad fats depending on the amount we eat

• Preventing the accumulation of oxalates in the body, the increase of which leads to the formation of kidney stones

• Cleansing the body of toxic substances or any unhealthy components

Factors that affect liver health, including: 

• Eating processed foods 

• Frozen foods 

• Excessive smoking and alcohol

• Excessive consumption of energy drinks 

• Lack of eating fresh and whole foods 

• Lack of physical activity

All of these factors lead, over time, to liver damage, obesity and digestive diseases.

Fatty liver(12) leads to weight gain, and obesity increases liver damage.

How obesity contributes to heart disease?

Obesity is a major global health burden due to its direct contribution to the activation of a state of chronic inflammation that leads to the development of some of the most common chronic diseases, including: 

• Diabetes especially type 2  

• Hypertension

• Cardiovascular diseases

Obesity plays a role in the pathophysiology(13) of various cardiovascular diseases through two types of effect: 

• Direct effect on the function of endothelial cells and muscle cells 

• Indirect effect through enhancement of major cardiovascular risk factors such as diabetes, hypertension and high cholesterol

Therefore, managing obesity through changing certain lifestyles plays an important role on obesity and cardiorespiratory fitness in general.  Such as: 

• Follow a vegetarian diet 

• Do exercise regularly

Despite recent advances in pharmacotherapy for the treatment of obesity, reversing weight gain and maintaining weight loss represents a major challenge for the disease.

Can obesity cause osteoporosis?

Osteoporosis is a bone disease characterized by decreased bone strength and mineral density. 

Obesity affects your body more than just being overweight, it affects many biological processes and can lead to chronic diseases that can harm bone health. 

Obesity increases the risk of osteoporosis and it is recommended to lose weight because(14): 

• Adipose tissue secretes the hormone leptin, which may have a negative effect on the bone building process. 

• Fatty acids cause reabsorption of minerals from bones such as calcium 

• Stored fat causes an increase in insulin resistance, which negatively affects the bone building process. 

• Accumulation of fat in the bones over time, this fat increases osteoclasts and reduces osteoclasts.

• Excessive stress on fragile bones can increase the likelihood of fractures.

Obesity-related hormonal imbalances, visceral and bone marrow fat deposits, and systemic inflammation can indirectly cause bones to weaken and become brittle.  

While losing weight may improve metabolic factors and bone health. 

Weight loss also reduces the symptoms of menopause after the age of 50 for women.

Does obesity cause cancer?  

Obesity is a lifestyle problem that contributes to cancer, and research indicates a direct cause-and-effect relationship(15) between obesity and cancer.   

These factors causing the relationship include:

• Destruction of hormone production, especially estrogen and insulin, which increases the risk of cancer

• Hyperinsulinemia, some obese people have higher levels of insulin, which may increase the risk of developing colorectal, kidney, pancreatic, and other cancers 

• Fat cells may contribute to chronic inflammation, which may damage cellular DNA, which may lead to uncontrolled cell growth and tumor formation

• Fat cells may affect the inner workings of proteins that regulate cell growth and division, ultimately leading to the formation of tumors

• Weakness of immune cells in playing the primary role of attacking and killing cancer cells

About 13 types of cancer may be caused by obesity, such as: 

• Breast cancer 

• Uterus cancer 

• Prostate cancer 

• Colorectal cancer

• Esophagus cancer

Take care of your body, the issue is bigger than you expect. 

How is diabetes related to obesity?  

Being obese makes you more likely to develop diabetes, as a result of having too much glucose (sugar) in your bloodstream.  

Obesity makes diabetes(16) worse faster due to poor functioning of the pancreas, which controls the level of glucose in the blood. 

How does this happen? Here is what happens:

•  The pancreas produces insulin, which is the hormone that transports glucose from the blood

•  Insulin transports glucose to your muscles to be used immediately for energy or to your liver, where it is stored for later

• Diabetic cells resist allowing insulin to transport glucose to them

• The area of ​​the liver where excess glucose is usually stored is full of fat, and the amount of fat increases in obese people

• With nowhere to store it, glucose remains in the blood  

• The pancreas produces more insulin to try to accomplish the task of transporting glucose from the blood 

• The pancreas becomes overworked, and as a result, it wears down and begins to produce less insulin  

• Diabetes develops and then rapidly worsens if fat resistance persists

If you're obese, you're about six times more likely to develop type 2 diabetes than people of a healthy weight.   

But not everyone who is obese automatically develops diabetes.

Changing your diet and increasing exercise to lose weight can be difficult.   

But the hard work is worth it to avoid serious complications of uncontrolled diabetes such as heart disease, kidney failure, and nerve damage.

The best ways to treat obesity

How to lose weight is the question that needs an answer. The answer is linked to a deep understanding of the reasons for your weight gain.

 Most people, especially women, know that it is not easy to remain in the best fit and harmonious body when you have a lot of family and work duties.

Weight loss, right decision, healthy foods

 

In addition to obtaining the energy needed for daily vital activity. 

To know the amount of weight gain beyond the normal limit, look at the body mass index BMI .

Let's learn about the easy treatment steps and save it in your permanent memory as  your name.

 Step one 

Your decision, your will, and your determination come from your mind and yourself. That is, be a decision maker. 

This is the most important issue in treatment. You can do it.

The importance of the decision so that it does not develop into neurological and psychological disorders such as anorexia and bulimia.

Step Two

Do ​​exercises as a continuous daily routine, in:

• Park 

• Beach 

• Home 

• Gym

It is preferable to move the entire body, set your time and Walking is an excellent exercise, and go.

Step Three

Get a good night’s sleep, about 7 hours at least, or if a lack of sleep hours leads to weight gain, 🛌 .

Step Four

Commit to a healthy, balanced diet that reduces calories, which is the best strategic way to fight weight.  

Follow for 7 months or more. Get ready.  Eating specific types of meat, such as fish . Also, rely on a vegetarian diet.  

Studies over a period of 3 years showed a weight loss of 3.5% of body weight when eating fruits and vegetables (raw or cooked), whole grains, legumes, and nuts.

We will mention some vegetarian foods that help you lose weight and maintain high energy:⤵️

• Spinach, cabbage, lettuce

Leafy vegetables in general contain nutritional components (Iron,omega-3,...) that give energy and fiber that gives a feeling of fullness. Plus to,thers are many benefits of omega-3, that the body needs.

Some of them also contain choline, such as cabbage, which is beneficial in inflammatory liver diseases.Use it with salads or cooked.

• Cauliflower and broccoli

Cauliflower and broccoli contain a relatively high amount of protein and are low in calories, fiber and many nutritional components as anti-inflammatories .

They are delicious and nutritious and give a feeling of fullness . They are suitable for weight loss.Add it to soups and enjoy its taste and benefits.

• Potatoes, turnips, okra and beets

Lots of vegetables are delicious and appetizing foods that make you feel full. 

They are rich in nutrients, especially potatoes, with high- starch, and vitamin C gives you energy. Use it often in meals and enjoy.

• Lentils and beans 

Lentils and beans are rich in proteins , omega-3  and fiber, which enhance satiety and help in weight loss .

They contain nutritional components that help the liver and kidneys by preventing the accumulation of toxins in the body.Include it with your favorite meal.

• Avocado

Avocado is rich in water, fiber, omega3, vitamin C and glutathione, an antioxidant that helps in dissolving fats and in the metabolism process and gives high energy to the body. 

It also helps in cleaning the body of toxic compounds and regenerating liver cells.Use it one every day.

• Nuts, walnuts, almonds, cashews and pistachios and fortifide cerels

Known for their high unsaturated fats and antioxidants, give the energy necessary for vital activity and correct metabolism of the body and help in weight loss. 

Plus to vitamin D that suppoting immunity.

 Include it in your daily meals.

• Oats, sesame, and rice

They are rich in fiber and nutrients that give energy and a feeling of fullness together, commonly used in homes and kitchens ، it is recommended to use it with peels, such as sesame seeds and oil .

• Peppers

Peppers contain capsaicin, which has a role in metabolism, plus to its benefits for the nervous system. It contains vitamin C, a very necessery  antioxidant for the body.

• Blueberries, strawberries and grapes

Super fruits are delicious, delicious and nutritious, full of nutrients such as antioxidants and omega-3, which also helps with menstrual disorders.

Berries, bleuberries and grapes contain all you need. 

Eat them daily and get an ideal weight and great activity.

Frequently Asked Questions  

What are the best ways to burn fat?

 To get guaranteed results within several months, follow a healthy vegetarian diet and exercise every day. You will be amazed at the results.

What is the best diet for weight loss?  

 Eat daily leafy vegetables, whole grains, nuts, lentils, beans, avocados, potatoes, blueberries, and fruits in general. Of course, include them in your meals. You will get a fit body and high energy.

What is the benefit of losing weight? 

 The risks of obesity and overweight are many and serious, including cardiovascular, diabetes, liver, and kidney. They may lead to cancer, and sometimes in advanced cases, they may lead to death. Take good care of yourself.

Summary

Obesity is dangerous and may lead to undesirable results such as heart disease, diabetes, cancer, and damage to the liver and kidneys. 

In fact, it is a major issue that we must stop at. Do not neglect time and be patient. 

If you are an obese person, start working now, and if you are a thin person, protect your body.

Healthy, natural food is the way to a healthier and happier life.

By [ NAZIH ]