Wondering How to Lose Weight?
Weight Loss Doesn’t Have to be a Mystery
It should come as no surprise that January — the start of a new year — is National Healthy Weight Awareness Month. If you’re a cynic, or a jokester, perhaps you choose to celebrate by looking in the mirror and being aware of how much you weigh. However, a far better way to commemorate the occasion is to educate yourself on weight loss — the best way to lose weight — and maybe ask yourself an important question: how much should I weigh?
The obesity rate in the U.S. is downright shameful. According to the most recent Behavioral Risk Factor Surveillance System data, as of September 2019, adult obesity rates now exceed 35 percent in nine states, 30 percent in 31 states and 25 percent in 48 states. If you’re wondering, Mississippi and West Virginia are at the top (39.5 percent) and Colorado is at the bottom (23 percent). Our state, California, is the sixth less obese, weighing in at 25.8 percent.
Given those rather sobering numbers, many Americans are focused on weight loss. That’s a good thing, certainly, but unfortunately too many are lured by the promise of dropping weight quickly via a fad diet. You know what I’m talking about — diets that focus on controlled carbohydrates, high carbohydrate/low fat, controlled portion sizes, food combining, and ingesting liquid, not to mention diet pills and herbal remedies.
According to FamilyDoctor.org, those diets are typically not healthy and don’t result in long-term weight loss; some of them can actually be dangerous to your health. It’s best to steer clear of diets that claim to help you lose weight fast, promise you will lose weight and keep it off without exercise, limit your food choices or focus on food combinations. To begin a journey of healthy weight loss, you need to know your starting point.
What’s Your Healthy Weight?
Do you think you know the healthy weight for men or the healthy weight for women? If you’re disappointed when you look at charts that include heights and weights, you’re not alone. There are other, better ways to determine your “ideal” weight, starting with BMI, which is determined by dividing your weight in kilograms by height in meters, and then dividing the answer by height again.
According to the National Heart, Lung, and Blood Institute, the normal weight BMI range is 18.5 – 24.9, overweight is 25 – 29.9, and obesity is 30 or greater. But, this method can give a false picture, since as you probably know, muscle weighs more than fat. Sports Health research showed athletes rating as overweight or obese despite being in peak condition.
Other measurements to help determine your ideal weight include waist circumference and hip-to-waist ratio, and body fat percentage, which differentiates between how much of someone’s weight it lean tissue versus fat. We recommend seeking a certified fitness coach to assist in getting accurate measurements. Knowing where you stand in at least one of these ways can help you understand your weight and set a manageable goal for weight loss.
More Than Skin Deep
Many people are motivated to shed some pounds out of vanity, but there are plenty of health-related reasons to start focusing on weight loss. A lengthy list of health problems have been linked to being overweight or obese, including type 2 diabetes, high blood pressure, heart disease and strokes, certain types of cancer, sleep apnea, osteoarthritis, fatty liver disease, and kidney disease.
And, not all fat is created alike. According to the World Health Organization, fat around the midsection is associated with an increased risk of heart attack, stroke and premature death. So, being able to fit into your skinny jeans is one type of motivator to lose weight, but doing something good for your health is even more important.
Thoughtful Weight Loss
Familydoctor.org also provides some tips that apply to any healthy weight loss plan:
- Eat breakfast every day and don’t skip meals.
- Eat a variety of foods to ensure you get all your daily nutrients.
- Watch what types of fat you consume. Don’t eat any trans fats, which come from partially hydrogenated oils and are found in many fried and baked goods. Read nutrition labels as you grocery shop. Limit your daily intake of saturated fat and sodium. Try to eat healthy fats instead of opting for a strict low-fat diet, which typically is higher in carbs.
- Limit the amount of sugar in your diet. High-sugar foods often are high in calories and low in nutrients. They also can lead to inflammation in your body.
- Limit liquid calories by avoiding soda and alcohol. Choose whole fruits instead of juice. Drink plenty of water every day.
- Watch the size of your portions. Use the nutrition label to determine the correct serving size.
But can merely eating a healthier diet result in the weight loss you seek? If it was only that simple; there are two more items that need to be added to the list above.
Those items, as you may have guessed, have to do with exercise:
- Exercise on a regular basis. Pick an activity you enjoy. Aim for 30 to 60 minutes, four to six times per week.
- Be more physically active in your daily life. Park farther away from the door and take the stairs when you can. Get a pedometer or step counter and work toward a goal of 10,000 steps per day.
You may be one of those people who loves the gym and can’t wait to work out, but more than likely you’re part of the majority who don’t have time for the gym or just don’t want to exercise there. You also may need someone to keep you accountable.
GYMGUYZ® Can Help
Since 2008, GYMGUYZ has been providing in-home training for people who are committed to fitness, starting on the East Coast. The first San Diego franchise has been operating since 2018, and there are many reasons to check it out, including the three Cs:
- Convenience — What’s more convenient than personal trainers that come to your home? You’ll save time and benefit from privacy and personalized attention. Having your own fitness coaches at home is perfect for busy professionals, children, people with disabilities and seniors — as well as anyone who’s gym averse.
- Customization — Your fitness program will be created to focus on your specific goals, so it will be unique. Before your first session, we’ll conduct an in-depth assessment so we can customize your workouts and match you with the best certified trainer for your level and personality.
- Creativity — We accomplish our goal of ensuring you’re never bored by showing you creative ways to get in shape and stay motivated. No two routines are ever the same, to eliminate the monotony of doing the same thing over and over again.
Most importantly, GYMGUYZ delivers results, because your fitness program is created to fit your abilities and help you reach your goals. We keep you motivated and accountable — plus we keep records of your workouts and progress so we can reassess your fitness level every 15 weeks.
Are you really serious about learning how to lose weight the right way? GYMGUYZ can design an exercise program that keeps you motivated and provide nutrition tips to help you melt off those pounds. Ready to go? Call us at 619-832-1656 to get started or book an in home consultation here.