AVOID RE-Gaining Weight!
Why do most people revert to their pre-diet weight? Tips to avoid it!
We live in a world that makes it so easy to gain unwanted weight and it is putting our overall health at risk. It's not only in America that obesity rates are rising. The sad truth is that in most parts of our world the obesity trend is rising, but it is nothing compared to the obesity pandemic in America. Living in a world where unhealthy weight gain is normal, it almost feels like an almost unwinnable battle to lose weight and become healthy in the same world that made you overweight in the first place. The hard truth is that re-gaining weight is a very common trend these days. Only about 1 in every 10 people will actually keep the weight LOST and won't regain back after a successful weight loss journey. According to statistics, the majority of individuals who lose weight regain it. Stats show that over about half of those who lose weight will regain it in less than the following two years. And four out of every five( ⅘ ) people will return to their starting weight within 5 years. Some studies even show that the more fat you decrease, the more difficult it is to hold it all off.
But we must not let those numbers discourage us and prevent us from trying! If I had let the numbers intimidate me, I wouldn't have been successful in my own 125 pound weight loss journey and I wouldn't be here leading others to their own successful weight loss journeys. The only way you can fail is if you decide to give up.
What's the difference between obesity and overweight?
Body mass index (BMI), which is measured by a person's height and body weight, is the ideal criteria for determining if a person is underweight, normal weight range, overweight, or obese. BMI is calculated by dividing a patient's body weight in kilograms (kg) by their height in meters (m) squared. Because BMI measures weight in proportion to heights, there is indeed a powerful relationship between BMI and overall body fat contents in humans:
● Normal: BMI of 18.5-24.9
● Overweight: BMI of 25-29.9
● Obese: BMI over 30
● Morbidly obese: BMI over 40
(Click here to go to a Body Mass Index calculator to find out your BMI)
The Sad American truth on obesity
According to the National Center for Health Services, 71.6% of all Americans are overweight or obese. So that means 7 out of 10 people simply are not in a healthy weight range. That statistic alone proves that the average person in America does not have the self control to maintain healthy eating and regular activity habits. Obesity in America is a huge problem that seems to be swept under the rug due to normalization of unhealthy habits, which makes it even harder to lose weight at this day in age. In 2020 alone, obesity related deaths were near double that of the number of covid-19 deaths. The trend for obesity in nearly all age ranges continues to rise. Obesity in children has become a reality that concerns health professionals with children as young as 2 being considered obese.
The big problem with childhood obesity is that studies show that around 90% of children who are obese will remain that way into adulthood. Some of the main causes of childhood obesity are related to lack of healthy foods, not enough physical activity and simply the convenient world making everything fast and easy without having to work hard.
"The rise of fast food and the invention of the car are just two changes of note that may have contributed to a growing obesity rate in America."
But obesity isn't only a problem here in America. The rate of obesity is growing worldwide too to where obesity rates have tripled in the past 50 years.
Obesity Around The World
In the United States, we know obesity is at its worst and has achieved pandemic levels. Overweight or obese individuals account for more than two-thirds of Americans, whereas 39.8% of all Americans over 20 years old are obese.
Obesity has likewise continued fast-expanding worldwide, with the prevalence of obesity nearly doubling between 1991 and 1998. As true as that may be, the worldwide obesity rate is not nearly as high as it is in the United States. In 2015, the worldwide adult obesity rate was 13% while the adult obesity in America was at about 38.2%. Mexico was at a close 2nd place with 32.4% of its people being considered obese. Obesity has become such a problem in today's world that more people die due to being overweight than being underweight. The sub-Saharan Africa and Asia regions are the only regions where this is not true.
How can you maintain your desired weight and avoiding weight gain back?
Here are some guidelines to help you maintain your weight loss successfully.
1. Maintain Healthy Dietary Practices
A healthy eating habit is essential for good healthy living which entails eating mostly whole foods like fruits and vegetables. A nutritious food intake includes lean protein, complex carbohydrates, fruits, and veggies. Strict adherence to all these items the majority of the moment can assist you prevent regaining weight.
2. Keep an Eye on your Calories Usage
A good place to start is to calculate the number of calories you take in daily. Once you have a good idea of how many calories you eat a day, you need to make sure that you burn(use) more calories than you take in so you can reduce the amount of stored fat on your body. If you burn more calories than you eat during the day, then you will reduce your body weight. On the other hand, if you take in(eat) more calories than you use(burn), then your body will save those extra calories and store them as fat on your body.
To get a good idea of how many calories you should be taking in a day based on your height and weight, use this metabolic calculator to find your Basal Metabolic Rate. This BMR calculator will also suggest calorie intake based on your current activity levels.
3. Exercise Mindfulness Nutrition
Eating healthily is a skill that many effective weight reduction professionals have learned. Healthy food is a deliberate action for individuals. It is very important to be mindful of your healthy eating so you can stay on track with your weight loss goal. Healthy - eating necessitates becoming completely attentive during the food intake experience.
It implies:
● Sit down to eat and enjoy your food. Find yourself a nice setting to sit and eat.
● Nothing else should be done while eating—no emails or social networks, no watching youtube, and no scrolling through tiktok.
● Enjoy the flavor - take your time to eat so you can taste every bite in your mouth.
● Take your time and be mindful of your stomach - stop eating when you are no longer hungry.
4. Exercising on a Routine Basis to Aid with Weight Management
Being in good healthy shape allows regular day activities such as grocery shopping, house-cleaning and climbing stairs to be less strenuous and more enjoyable. Cardiovascular activity, strengthening exercises, and flexibility conditioning are all components of a complete fitness regimen and also help in weight management, but it could be something much simpler and fun like throwing a frisbee with your kids/partner or taking an evening family adventure walk. The more activities you engage in, the relatively easier it is to maintain your weight loss. Healthcare professionals recommend you aim for 30-60 minutes of exercise per day 3-5 times per week. Studies show that 15 minutes of physical activity every single day is better for improving long-term health and life expectancy.
So get out there and try something new so you can find the activities and hobbies you love most! Make sure to enjoy some delicious and nutritious whole foods while you're at it. Bananas are a great fruit that curbs hunger well and you can even take one with you wherever you go due to their biodegradable wrapper!
The more you move, the better you feel!
Make The Decision To Make Yourself Better,
Coach Santiago Marquez
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