In the United States, nearly 48% of African-American adults are obese. Compared to those with a healthy weight, obese individuals are at increased risk for many serious diseases and health conditions, including high blood pressure, heart disease, and strokes.
Despite these sobering facts, there are some proven ways to overcome the negative effects of obesity. Each of the methods below has been proven to contribute to reducing excess calories and improving fat loss as a result.
Start Resistance Training
Resistance training is not just for professional athletes. Building lean muscle helps you to burn excess calories even when you are at rest. Muscle tissue is lean and denser than fat, and not only will it allow you to burn calories while you exercise, but it comes with health benefits that help you have more energy.
Reducing the fat around organs is vital to living well and is an added benefit of resistance training.
Increase the Protein in Your Diet
Protein builds skeletal muscle but also functions in building strong hair, skin, and nails. Proteins allow you to have a sense of fullness longer and can help reduce cravings.
In addition, protein protects the body by making antibodies that bind to and remove foreign particles from the body.
Have More, Better Quality Sleep
In a study reported by the Mayo Clinic, adults who slept just four hours per night reported much more frequent cravings and an increased appetite when compared to those who slept 10 hours. An increase in hormones responsible for managing appetite may be the cause.
Improve sleep hygiene by going to bed at the same time and waking up at the same time. Be sure to keep the room dark, quiet, and free of distractions like TVs and brightly lit screens. This sleep schedule will lead to improved recovery from exercise but also from the business of the day.
Reduce or Eliminate High-Calorie Drinks
With no nutritional value, high-calorie drinks are easy options for flavor but not the best when it comes to reducing your appetite. Those calories get stored as fat and can cause spikes in blood sugar and insulin. This further increases your appetite and makes you feel sluggish.
Alcohol comes with excess calories, but it also slows your body’s fat-burning and turns up your appetite. Usually, when you have an alcoholic drink, your cravings are met with food choices that are not consistent with losing weight and dropping excess fat. In addition to the significant health risks of overconsumption of alcohol, it is not a wise addition to a plan for weight management. Cut out high-calorie drinks.
Adding Fiber to Feel Fuller
Fiber adds bulk to the things you eat and allows your body to rid itself of waste better than if you had too little. Drawing more water into your digestive tract means you will not be feeling those cravings so soon, and it can protect you from excess weight gain.
Fighting against unhealthy levels of weight gain is part of a plan that can work for anyone. Partnering with a professional care provider can even help address condition-specific challenges that stand in the way of your weight loss efforts. Take charge of your life and fight for your vitality.
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