Embarking on a weight loss journey is a commendable endeavor for those looking to improve their well-being. However, if you’re not careful, it can be easy for weight loss efforts to turn unhealthy. 2023 research from Monash University in Australia looked at the data of 19,000 Australian and American adults and concluded that even 5% weight loss increases mortality risk in older adults. That’s because losing weight too fast can signal or exacerbate underlying health issues in the body, from cancer to dementia.
Medical experts explain that the takeaway is for adults to monitor their weight change closely. Thankfully, there are effective strategies that can make your weight loss journey healthier and more efficient. In this article, we’ll explore four ways to enhance your weight loss efforts.
Practice mindful eating
The pace at which you eat can significantly impact your weight loss journey. Eating slowly allows your body’s satiety signals to catch up with your food intake. As you pay attention to each bite’s taste, texture, and sensation, your heightened awareness can lead to more mindful food choices and portion control.
Eating slowly also aids in better digestion, reducing the likelihood of digestive discomfort and bloating. Proper digestion supports overall well-being and can make you feel more comfortable and energized throughout your weight loss journey.
Incorporate HWLR into your workout routine
Many people associate weight loss with cardio exercises like running or cycling. However, incorporating high weight, low reps (HWLR) strength training into your fitness regimen can be a game-changer. HWLR workouts, characterized by lifting heavier weights with fewer repetitions, burn a substantial number of calories during the workout. This intense effort also leads to a phenomenon known as excess post-exercise oxygen consumption, where your body continues to burn calories at an elevated rate after the workout,
Additionally, lifting heavier weights during HWLR workouts stimulates the growth of muscle tissue. Muscles have a higher metabolic rate than fat, thus increasing your resting metabolic rate. In comparison, while cardio exercises can undoubtedly aid in burning calories, they may not have the same long-lasting metabolic impact as HWLR.
Join a weight loss community
Niche tips like the ones above are commonly found within weight loss programs and communities. The valuable support and rewards systems available can significantly enhance the efficiency of your weight loss journey. Such weight loss programs are guided by the recommendations of expert regulatory bodies to provide a safe and structured approach to nutrition and exercise. These resources can save you time and effort in figuring out the best strategies for weight loss.
Furthermore, being part of a community of individuals with similar goals can provide the motivation to stay on track. Knowing that you have a group or coach tracking your progress can help you stay disciplined, and sharing successes and setbacks with others can help you commit to your weight loss goals.
Prioritize other lifestyle factors
Achieving efficient weight loss extends beyond diet and exercise. Various lifestyle factors can influence your success on this journey. For one, poor sleep patterns can disrupt metabolism and hormonal balance, thus increasing ghrelin levels and cravings for unhealthy foods. Studies found that sleeping 5.5 hours each night over two weeks while on a calorie-restricted diet resulted in less fat loss when compared to sleeping 8.5 hours each night.
Otherwise, chronic stress can lead to emotional eating. Implement stress-reduction techniques like meditation or yoga to manage stress levels effectively. Besides a weight loss community, a supportive network of friends and family can bolster your motivation and create an environment that promotes healthy choices.
Remember that weight loss is a journey, and sustainable results come from lasting lifestyle changes. By following these strategies, you can embark on a healthier, more efficient weight loss journey that leads to improved well-being and long-term success.