In the past, human beings used to have an active lifestyle as part of their survival. From the first gather-hunters to the household management until the apparition of electric appliances, people were using manual force as a work tool. As a result, while their body was exposed to more pressures, it also had the potential to be in a better physical shape naturally. Nowadays, sedentary lifestyles are leading the world, and it isn’t difficult to see why: Everything that is required for human survival is available at a click; there is no need for physical strength. Unfortunately, for many, the sedentary lifestyle has become synonymous with indulgence and obesity. Overweight is more than a consequence of a modern lifestyle. It is a health condition that can lead you to an earlier death. So, it’s time to see how you can manage a modern sedentary lifestyle while finding you way back to a healthier you.
#1. Understand The Actions That Lead To Obesity
Obesity is a persistent state of fat storage of an extra amount of body fat that can be caused by a variety of factors. Indeed, there are medical cases where a genetic disorder or weakness results in an abnormal fat storage condition. But as a common rule, obesity is the consequence of two main actions, namely poor eating habits and lack of exercise. Overeating is the definition of any food consumption that is superior to your nutritional needs, which are around 2,000 to 2,500 calories per day. Starving yourself between meals can also lead to fat intake as your body will naturally interpret these periods as an emergency situation and try to store fat for survival. Lack of exercise comes from the genius appliances and digital supports that surround people every day. This additional comfort has made the population lazy and less likely to want to exercise.
#2. Address The Reason Behind Your Weight Issue
But bad diet and lack of fitness activities are only the physical cause of obesity. Obesity, unfortunately, is more often than not the visible part of the iceberg. Indeed, it tends to hide mental health issues that can be linked to eating disorders or fitness reluctance. For instance, it’s been often proven that anxiety can lead to an overeating habit that is designed as a compensation tool. Binge eating and eating as a way to cope can rapidly evolve into a new way of life. If you don’t eat, you can’t relax and feel, if not good, at least less bad about yourself. While this might sound mad, it’s a tricky situation to get yourself out of. In other words, obesity is not the product of laziness. There is always a deeper issue underneath.
#3. Be Honest With Yourself
By the time you accept your situation and decide to change it for the better, you need to remain realistic about your goals. Just because you’ve decided to lose weight now doesn’t mean it’s going to happen overnight. It takes a very long time to put on weight, and it takes just as long to get rid of it. Indeed, your body needs to experience a deficit of 3,500 calories to lose only one pound of fat. In other words, assuming you decide to combine calorie reduction with physical exercises, cutting 500 calories a day will need 7 days to lose one pound. As a general rule of the thumb, a healthy weight loss process does not aim to lose more than two pounds per week.
#4. You Don’t Have To Do It Alone
More importantly, when you decide that the time has come for you to change your ways, you don’t have to be on your own. Losing weight is a long and hard work, and there’s nothing that says that you’ll be less successful at it if you get a little help from the experts. For instance, the drug Orlistat assists in weight loss and can be prescribed by a doctor. It can be used to prevent up to a third of the food you consume to be digested, which can make it easier during the first weeks to see positive results. Medical support is available for all those who need it, even with a BMI superior fo 28. In other words, do make sure to discuss your struggle with your GP to find the best drug for your needs.
#5. Embrace The Health Side Of The Kitchen
Depending on how long it took you to develop obesity, it’s likely that you’ have also developed a taste for unhealthy food. Your taste buds might be at first saturated with processed foods. All-in-one, it can be difficult to find healthy food appealing when you start your journey. But do make sure to look out for inspirational recipes and people, to find the taste for healthy yums. Vegan, paleo, gluten-free, sugar-free, you can find plenty of delicious looking alternatives that will make you change your mind about dull healthy food – if you’ve ever thought that healthy food was boring.
#6. Build Up Your Fitness Level
Being overweight makes it tricky to begin an exercise routine. Indeed, your body needs to work with a heavy load through every movement. But exercising matters as it will help you to lose weight. However, you don’t have to start with that killer routine you’ve found in a fitness magazine. Take it easy and start with a walk. You can start with an easy route and gradually add more time and distance throughout your training. You will them build up strength and get your body to a fitness level where you can exercise more, or even join a gym!
#7. Join The Right Gym
Joining a gym is daunting, even for people who are quite fit. There will always be the super skinny girl on the treadmill, the strong bodybuilder flexing muscles in the mirror and the fashionistas showing off their new designer gear. Being overweight makes the gym even more threatening, as you feel exposed to the critics and mockeries of other members. What you can do is join a gym that is entirely made for you, that helps obese people to work their way down to a healthy weight. Why does it matter? Because you’re training with people who understand exactly how it feels to struggle for breath when you exercise.