Obesity is typically the cause of many serious chronic diseases and is one of the most widespread health problems in today’s world. Even with the most optimistic estimation, at least a billion people are having multiple health issues due to obesity and overweight. Developing countries are generally at higher risk due to rapid changes in lifestyles and Romania is one of those.

Besides being major and ever-growing health problems, obesity and overweight are also aesthetic and social problems. In this article we’ll share healthy weight loss methods with you, but before proceeding, let’s talk in brief what overweight is and what it does to our body.

 

What is overweight?

Overweight occurs when the energy intake from food is regularly more than the energy expended. In such a case, the body has to store the excess energy somehow and in human biology this happens by storing the excess food as fat in certain parts of the body.

Industrialization and technological improvements caused a significant decrease in the consumption of natural foods and physical activity. Together, these end up with major chronic diseases like:

• Insulin resistance
• Cardiovascular diseases
• Type 2 diabetes
• High blood pressure
• High cholesterol
• Gallbladder and liver diseases
• Sleep apnea
• Kidney diseases
• Musculoskeletal disorders

What is healthy weight loss?

Healthy weight loss is burning extra body fat without creating health problems. The most effective and healthy weight loss methods are personalized diets backed by physical exercises. A personalized diet is designed regarding the person’s age, sex, occupation, economic means and general health.

 

Healthy weight loss methods

The first step for weight loss methods is a healthy diet and the second step is the habit of regular physical activity. With a few small changes in your daily life, you can increase your muscle mass and speed up your metabolism.

Regular physical activity helps you to tolerate minor setbacks that may occur in your nutrition program. Physical activities such as walking, swimming, plates, aerobics, yoga, etc. make it easier to reach your ideal weight when done at least an hour a day.

In addition, regular exercises help to shape your body and support you to have a much fitter appearance. Regular exercise is very effective in helping you burn the fat accumulated in areas such as hips, buttocks, belly and back, and protects you against diseases such as heart diseases, diabetes and blood pressure.

 

How to lose weight in a healthy way?

The individual who wants to lose weight should first set an achievable goal for himself/herself. A wrong nutrition program that will force the person in daily life will not be sustainable and will cause him/her to quit the diet. Personalized diet and realistic goals that enable the person to gain the right eating habits are among the ways to lose weight in a healthy way.

Avoiding fried and overly fatty foods, choosing boiled or grilled meals, and preferring dairy desserts instead of dumplings are the first steps towards a healthy diet. Regularity of breakfast, lunch and dinner meals and healthy snacks such as fruit, walnuts and almonds between meals prevent the body from taking in excess calories.

Consumption of fresh fruit and herbal teas instead of ready-made fruit juices and acidic drinks helps to eliminate edema in the body and increases fat burning by preventing the accumulation of toxins. Adding spices to meals, using whole wheat or rye bread instead of white bread and consuming vinegar-topped salads at every meal also regulates the functioning of the intestines and prevents intestinal problems that make weight loss harder.