Time Magazine notes that a 150-pound person can only lose 140 calories after an intense 30-minute walk, the equivalent of a can of soda. Studies have shown that moderate-intensity exercises for 30 minutes daily, five days a week, can have little or no effect on weight loss.
Eating habits are more likely to yield results for weight loss. For example, many follow the 80/20 rule on their weight loss journey, where 80% of consumption is nutritious foods and 20% is anything else. To assist with your intake, you can check out these alternatives on TimesOfIsrael to help with your weight loss journey.
There’s only so much you can achieve with exercise regarding weight loss. Always note that keeping fit and exercising also have other benefits for your body besides weight loss.
How to Lose the Weight
When starting a weight loss journey, it’s important to know that weight loss doesn’t happen overnight. You’re likely to lose weight gradually when implementing weight loss tactics. Here are a few ways you can adopt to lose weight.
Consider Prescription Drugs
Taking prescription drugs is recommended if you’ve struggled with weight loss for years. In other words, you’ve tried going on a diet and exercising but you haven’t managed to lose weight effectively. A healthcare professional can then step in, providing a prescription to get this type of medication if necessary.
If your body mass index is over 30, you’re considered obese. These prescription drugs can be commonly recommended if your BMI is this high. These drugs may also be used for people with a BMI of 27 with serious medical conditions that include chronic illness such as high blood pressure and diabetes.
Most weight loss drugs that can be used for more than 12 weeks commonly lead to major weight loss. A lifestyle change combined with these drugs could lead to a weight loss that’s three to 12% more than just when you change your lifestyle. These can also assist with lowering blood sugar levels, blood pressure and body fat.
These drugs may also have some mild effects that include diarrhea, constipation and nausea, and are likely to lessen as you use the drug more. They can also be paid for with your health insurance, as they can be expensive.
Consider a Diet Change
Even if you’re using prescription drugs, you’ll need to have a lifestyle change and this often means a diet change. You might need to eat more protein, cut out carbs and get more sleep to promote weight loss. Eating more protein, vegetables and healthy fats comes highly recommended, and you should always know the recommended quantities.
Adding more fiber is another thing to consider when changing your diet. It makes you feel fuller for longer and also assists with digestion. In some instances, it can also assist with stabilizing blood sugar levels and protecting against other chronic conditions.
To change your diet, also consider eating mindfully. The experts recommend eating more slowly and learning to recognize when you’re hungry or just having cravings. Eating slowly allows you to recognize when you’re full because it gives your stomach more time to communicate with the brain.
Stay hydrated, as this commonly helps to promote weight loss by reducing the amount of food you eat. For diet change, consider choosing water or any other low-calorie drinks. Water is also known to assist in removing waste from the body.
What About Exercise?
Once you’ve implemented the above, you will likely feel more energetic. Most people then find it much easier to add an exercise regime. Exercising will help with tightening your skin and building muscle. Combining the perfect workout with weight loss changes will result in optimal health.