13 Solutions for Weight Loss - Part 1

Are you looking for ways to lose weight? Don’t worry because you are not alone. If you feel uncomfortable because of your weight, or if you are worried about your constantly increasing weight, it will have a negative impact on your life. It may make you avoid social occasions, force you to wear baggy or dark clothes, or make you struggle with unhealthy high levels of stress.

If you feel shy because of your weight, it will affect your relationships with others, as well as your relationship with yourself. When you don’t respect yourself, you will not commit to healthy relationships with others and may not strive to have a fulfilling career life, which is due to the feeling that you don’t deserve it. 

Losing weight and regaining health and self confidence may lead to having an exceptional life. However, there is no one-size-fits-all magic formula or plan to make that happen. So, what are the solutions to lose weight? The solutions depend on developing a schedule that fits your own personal journey and aligns with your personality, lifestyle, health concerns, and end goals. When you know what you exactly want to achieve from your weight loss schedule, you can visualize what it would look like to achieve your goals and stick to the path that will get you there.

Ideas for losing weight:

There are multiple ideas for losing weight that you can use in your life, which are going to make the process of losing and maintaining weight much easier. Here are some ideas:

1. Climb up the stairs:

Maybe you have heard about this before, but in fact walking as much as possible instead of using elevators or driving can make a huge difference in building a healthy lifestyle.

2. Take cooking lessons:

Cooking at home saves money and helps control the quality of your food. If you don’t know how to cook, you must attend a course for learning cooking with a friend or a family member. You can also attend a course that revolves around the ideas of losing weight in the kitchen.

3. Make the idea of losing weight a family matter:

When the people closest to you lead an unhealthy life, it will be hard for you to lose and maintain weight, so stay connected to your partner and be a good role model for your kids by getting them involved in your health journey.

4. Enjoy your food:

Most people gain weight due to eating their food too quickly, like inside the car or between activities, but when you eat your meals slowly and enjoy them, you will have smaller portions and appreciate them more.

5. Look for an activity:

One of the most important secrets of losing weight is to find an activity that you enjoy doing which adds something to your general health. Therefore, try out activities, such as taking care of plants, playing tennis, or walking long distances until you find the activity that you like.

6. Get enough sleep:

Sleep helps you manage your stress and lowers the chances of gaining weight by letting your body regain its energy to work day after day. Therefore, turn off all electronics at least one hour before your bedtime, and try to get at least seven hours of good night’s sleep.

What are the solutions to lose weight?

Do you need something more in-depth than the aforementioned weight loss ideas? Achieving the goal of weight loss and fitness is a struggle for most people in all aspects of life. Even though losing and maintaining weight are not easy, understanding the road that leads to them may be easy. Mastering the 13 weight loss solutions mentioned in the later two parts of this article allows you to stick to the important things and see rewarding results.

1. Take a thorough approach:

The key to losing weight is to follow the right three-component formula, which consists of good nutrition, physical activity, and behavior modification. It is not possible for your body to do everything you want without the proper energy to do it. Avoiding processed foods that are full of artificial substances will allow you to have a sustained healthy diet by replacing excess salt, sugar, and fats with foods rich in nutrients that your body can use, and you will need to consume less calories than  you burn so that you can lose weight. This is why managing calories is very important. 

Therefore, you must make sure you do a physical activity that you enjoy every day which does not have to be strenuous. Climbing up the stairs at work, walking, and riding bicycles are great choices at first, so choose what suits your schedule in a way that allows you to do it everyday.

We put too much importance on nutrition and exercise, and we ignore the importance of behavior modification although it is oftentimes the primary solution to lose weight. The yo-yo effect of dieting and gaining weight is the result of a failure to modify problematic behaviors and develop new healthy habits. It does not matter if you have failed to lose weight in the past because you can try again.

Modify your emotions and behaviors so that you are able to manage your weight effectively to move forward. This means learning to think in a different way to plan for meals, stay energized, prioritize your physical health, and surround yourself with supportive friends and family members, and you must also believe that you can achieve your goals.

2. Get rid of toxins:

The human body is a waste disposal machine, and it has six organs which are responsible for this essential task, which are the colon, kidneys, liver, lungs, lymph nodes, and skin. These organs work together to rid the body of the toxins that it produces everyday, and when they don’t work properly, or even when one of them is in danger, your body and health may suffer from illnesses because of these toxins. 

These kinds of problems start with what we eat, and one of the secrets of weight loss that can help you get rid of extra pounds is that you must reduce the barriers that prevent you from getting rid of these toxins because, eventually, the more toxins we consume, the harder it gets for the body to get rid of them.

Processed foods and refined sugars and fats make you fat instead of benefiting your body, and because it causes high and low sugar levels in the blood, it leads to colon obstruction, toxemia, and constipation. Your body is at risk, so how can you find out that your body is struggling to get rid of toxins?

There are eight warning signs you should pay attention to:

1. Bad breath.
2. Foggy consciousness.
3. Constipation.
4. A diet rich in caffeine, sugar, and white flour.
5. Tiredness, laziness, and bad sleeping habits.
6. Low sleep quality.
7. Skin problems.
8. Yellowness or redness in the eyes.

3. The diet:

You know that your diet is important to your health, but do you know what your perfect diet should be like? No weight loss idea in the world will work if you do not have a diet that you enjoy and stick to. Therefore, you must make sure that at least 80% of your calories comes from healthy and high quality foods, and you can go easy with the remaining 20% of the calories, but you must keep in mind that the healthier your food is, the better it is for your body and health.

The list of what you eat must consist of unprocessed foods such as fruits, vegetables, nuts, beans, and whole grains, so use oils moderately, and choose healthy substitutes, such as safflower and olive oil.

There are other ideas for losing weight you should keep in mind:

1. One hour after waking up, you must have a meal rich in fibers and proteins for breakfast.
2. Have a snack rich in fibers and proteins in the middle of the afternoon to resist the urge to buy fast food and drink coffee.
3. Prepare non-starchy vegetables, such as asparagus, cauliflower, leafy greens and peppers, which are essential for every meal.
4. Drink water all day because keeping your body hydrated is important to have good health, and it allows you to feel full, so do not eat when you only feel thirsty.
5. Not all calories are equal, so choose the foods that help you lose weight.

Foods that contribute to weight loss:

What is the solution to lose weight when it comes to your diet? Try to get enough of the foods that contribute to your weight loss rather than hinder it. The foods that help you lose weight are those foods that make you feel full for longer and help you burn calories because they go through the correct metabolic pathways to support weight loss. Here is a list of foods you must eat to improve weight loss:

1. Apple cider vinegar:

When taken with a meal, it helps you feel full. It has also been proven to reduce the increase in blood sugar levels after every meal.

2. Avocado:

Avocados contain fibers and potassium, and they are full of healthy fats and monounsaturated oleic acid, which can also be found in olive oil. They also contain a large amount of water to help keep your body hydrated. Adding avocado to salads can also lead to an increase in the absorption of nutrients from other vegetables by up to 15 times.

3. Beans and legumes:

They are rich in proteins, resistant starch, and fibers, and they all help you feel full. Lentils, black beans, chickpeas, and white beans are all great options.

4. Cranberries:

They contain antioxidants, and one cup of them contains 4 grams of fibers and only 84 calories.

5. Chia seeds:

They are the best kind of food because they contain omega-3 fatty acids, are rich in fibers, absorb liquids, and expand in your stomach.

6. Chili pepper:

It contains capsaicin, which is a substance that can increase burning fat and reduce your appetite. It is also a natural anti-inflammatory.

7. Coconut oil:

It is considered one of a kind among fats, which is due to its ability to enhance the feeling of satiety and help the body burn more calories.

8. Cruciferous vegetables:

Such as broccolis, brussels sprouts, cabbages and cauliflower, which contain a high percentage of protein as opposed to other vegetables. They also contain a large amount of fibers that can protect your body against cancer, and the combination of foods which are rich in proteins and fibers with light exercises makes them perfect for losing weight.

9. Dark chocolate:

You can enjoy having dark chocolate moderately because it contains healthy fats which are called monounsaturated fatty acids which help your metabolism to burn calories and fats. It can also slow down your digestion so that you feel full, and you feel like you have treated yourself.

10. Grapefruit:

even for the people who do not like this fruit, it is considered to be a good food for weight loss. It has been proven that it has a direct effect on weight loss when eaten before meals.

11. Green tea:

It keeps the body hydrated like water, but it also contains antioxidants that help you burn calories and fats.

12. Leafy vegetables:

Vegetables, like chard, cabbage, cauliflower, Indian mustard, and spinach are low carb and calorie vegetables, and they are filled with antioxidants, fibers, irons and vitamins. You can eat large amounts of them without consuming too many calories.

13. Nuts:

They are rich in fats; however, when you eat them in small proportions, they can be a perfect snack because they contain a balanced amount of healthy fats, fibers, and proteins. You can also choose almonds, pine nuts, walnuts, or any other type of nuts.

14. Eggs:

Research has shown that eggs do not cause high cholesterol levels in blood or heart attacks. It also contains a large amount of nutrients, fats, and healthy proteins which make you feel full for longer periods of time.

In conclusion:

We have talked in this part of the article about the ideas to lose weight. Then we mentioned three solutions to achieve that. The first solution was about following a method to lose weight. The second solution was about how to get rid of toxins which enter the body. The third solution was about diets and the right foods to lose weight. We will continue to talk about the remaining solutions in the next two parts of the article.