Focussing on the 5 pillars of weight loss; a nutritious diet plan with a calorie deficit, rest, appropriate intake, exercise, and body clock synchronization helps weight loss and weight management.
Obesity is a growing problem across the world. According to World Health Organization (WHO) – The worldwide prevalence of obesity nearly tripled between 1975 and 2016. It is becoming imperative that we manage our weight and thus our health. Let us examine the five pillars of the weight loss strategy.
Table of Contents
Calorie Deficit: Pillars of Weight Loss #1
Creating a Calorie Deficit means we burn more than what we eat. But we have to be very careful while trying to eat less and burn more. We must get the required nutrition while trying to eat less and not create a nutrition deficiency in ourselves. People who rely on diet plans for creating calorie deficits are in for disappointment in the long run.
Eating Right is the key to creating a calorie deficit. According to the USDA MyPlate guideline, a daily diet should consist of vegetables (40%), followed by grains (30%), protein (20%), fruits (10%), and small amounts of dairy products.
People with certain medical conditions have to be very careful, they should consult their doctors before making any changes to their diet and lifestyle.
Rest and Sleep: Pillars of Weight Loss #2
For each one, adequate rest or sleep can be different. For certain people, four to five hours is enough. For other people, 8-12 hours is what they might need. Since each individual is different, their requirements too are different. According to Eve Van Cauter, director of the Sleep, Metabolism and Health Center at the University of Chicago, “There is no doubt that insufficient sleep promotes hunger and appetite, which can cause excessive food intake resulting in weight gain”.
Some people find it difficult to fall asleep because of stress, anxiety, etc. Here are 10 Tips to help you fall asleep.
Exercise: Pillars of Weight Loss #3
Exercise is an absolute must for good health. It regulates our hormones, improves joint health, increases body flexibility, helps in preventing many diseases, and more. Everyone should include some form of exercise in their daily routine. Exercise also helps in keeping our metabolic rate higher which helps in weight loss. At the same time, we should not use exercise alone as a tool for weight loss.
Intake: Pillars of Weight Loss #4
Intake is what we take in during the day. This includes food, water, and whatever we do during the day, what we read, what we see, what we hear, and what we feel. Our body is a set of biochemical reactions, so whatever we do during the day affects our health, and in turn the absorption of nutrition.
Body Clock Synchronization: Pillars of Weight Loss #5
Some people are early risers, some people have a lifestyle in which they sleep late. So their body clocks are adjusted in a way that works for them. So their weight loss plan needs to be structured according to their body clocks. Body clock synchronization affects gut health which plays a major role in weight management.
