Six Ways To Control Your Weight

Although many view the twenties and thirties as the time of life when people are their most active, it’s actually when they gain the most weight. From the time they turn 20 until their fortieth birthday, the average American adult gains over 30 pounds! 

Whether you’re above or below average, weight control is about more than just weight loss. It’s not about finding the fastest way to lose weight either. It’s about making lifestyle changes that endure. Not only will you look better, you’ll feel better too. Read on for six tried and true ways to control your weight. 

The Obesity Epidemic

In a recent study, researchers reviewed nearly 14,000 respondents to the National Health and Nutrition Examination Survey. They discovered that the average adult gained nearly 18 pounds in their 20s and slightly more than 14 pounds in their 30s. Women gained twice as much as men. Over ten years, some 7,000 respondents put on more than five percent of their body weight while 36% gained 10% or more. Sixteen percent of those surveyed reported gaining 20% of their body weight over a ten-year period. 

“The U.S. obesity epidemic is not slowing down,” study lead author Larry Tucker, a BYU professor of exercise science told the Changing America website. “Without question, 10-year weight gain is a serious problem within the U.S. adult population… In roughly 20 years, the prevalence of obesity increased by approximately 40% and severe obesity almost doubled.”

Calculating height and weight, the body mass index or BMI can help determine if someone is at a healthy weight. On the BMI chart this would be between 18.5–24.9; overweight is from 25–29.9. The CDC reports that over 100 million adults have an obese BMI of over 30. People who are overweight or obese are at an elevated risk for hypertension, stroke, heart disease, and type 2 diabetes. They often suffer joint pain from the excessive pressure on their knees and hips while facing a higher chance of developing osteoarthritis. 

The good news is that even a weight loss of just five or ten percent can pay huge dividends. If you lose weight and keep it off, your risk for many chronic conditions will be greatly reduced. If you are already struggling with type 2 diabetes, your ability to manage your blood sugar will also improve. 

Remember, the best way to lose weight is by making permanent changes in your lifestyle. Crash diets don’t work because they are unsustainable. Here are six ways to control your weight that will work.

1.  Use A Roadmap To Success 

When you embark on a journey, you have a destination in mind. You also know where you’re starting from. Even with GPS and navigation screens, most people wouldn’t leave for a three-day road trip without knowing the route and the terrain. You’d want to know the best places to visit. You’d also want to know the obstacles to avoid or overcome. 

Your weight loss journey is no different. Whether you’re battling obesity or want the best way to lose belly fat, begin by knowing your starting point. This is about more than what you weigh or even your body fat percentage. Because there may be hidden barriers holding you back. What if thyroid or cortisol imbalances are causing weight gain? Are you at an elevated risk for a heart attack or stroke? Is your blood sugar too high?

To get answers to these questions and many more, you don’t need to drive to the doctor. Instead, Kyla Cards At-Home Blood Test offers a convenient way to monitor your key health indicators like glucose levels, HbA1c, cholesterol, and more—all from the comfort of your living room. Other companies charge hundreds of dollars for similar tests. Kyla’s at-home tests are just $99. The cost may even be covered by insurance. 

To get started, simply complete a short questionnaire to customize your test. Order your test kit. In a few days, it will be delivered straight to your door. Use the easy-to-follow instructions, collect your sample, and send it back effortlessly. You’ll soon receive the results of your tests. Along with information on your heart, lung, kidney, and liver health you’ll learn about any hormonal imbalances or blood sugar issues. 

Best of all, you’ll have an opportunity to discuss the results with a Kyla doctor. This is a valuable first step on your weight loss journey. That’s because you’ll be able to develop realistic goals with a highly trained health care professional who can not only offer guidance on the best ways to shed pounds but any potential obstacles you might encounter. So, order your Kyla Cards today and take a confident step towards better health and weight control!

2.  Set A SMART GOAL

Often used in business but applicable to so much more, SMART goals are an active, effective goal-setting tool. Your goal should be Specific. Instead of saying, “I want to eat healthier,” set a specific goal of eating a green, leafy vegetable for dinner every night. Goals also need to be Measurable. Instead of saying, “I want to lose some weight,” say “I want to lose half-a-pound a week” – which you can “measure” on the scale. However, in order to reach a goal it must also be Achievable. Setting a ten-pound a week weight loss goal is likely neither achievable, nor healthy. 

SMART goals are also Results-focused. That means you don’t measure processes or steps but rather outcomes. Saying “I’m going to exercise more” is different from saying “I want to walk one mile every night after dinner.” Finally, SMART goals are time-bound. Although controlling your weight is a lifetime endeavor, it will be easier to achieve if you can check off incremental goals like swimming twenty laps three times a week or losing four pounds a month. The old saw about not planning to fail but failing to plan fits. 

Keep in mind that one of the best tools for goal setting are a paper and pen. Write down your own SMART goal. Although apps are a great help, the physical process of writing actually triggers a reaction in our brain that can improve outcomes. 

Remember, weight loss isn’t easy – if it was, everyone would do it. So, before embarking on the physical portion of the journey, take time to examine the mental part as well. One reason people attempting the fastest way to lose weight fail is because they don’t change the habits that contribute to weight gain. 

If you always eat in front of the TV, start taking evening strolls instead. If food is a coping mechanism, develop other ways to manage stress. And if you have learned behaviors to overcome, like still believing you have to clean your plate decades after childhood, you may want to speak with a mental health professional who can help you overcome them.

No one can do it for you. To control your weight, you have to be willing to make changes.

3.  Add Veggies And Fruits, Subtract Sugar and Salt  

To lose two pounds a week you need to take in 750 fewer calories than you use every day. That means cutting out or cutting down on calorie-dense processed foods that are loaded with sugar and salt. Aim to eat the whole foods that our thinner ancestors enjoyed. Imagine your plate divided into quarters. Half of the plate should be devoted to green leafy veggies like romaine lettuce, kale, or spinach. Broccoli or sweet potatoes are a healthy addition as well. You can also have fruit like apple slices or bananas. These fruits also make awesome low calorie snacks.

For weight loss, think about adding healthy foods rather than obsessing over what you are taking away. Add at least three servings of fruit and four servings of vegetables. Try to make these your go-to low calorie snacks. 

On the remaining quarters of the plate, put lean proteins like a serving of chicken or fish. Keep in mind a serving is the size of a deck of playing cards. On the other quarter, add whole grains, including whole-wheat bread or pastas, along with brown rice and barley. For weight loss, it’s important to reduce your reliance on refined flours and sugars. Try to eat fresh foods that are less likely to be loaded with extra ingredients, including sugar and salt. 

4.  Cardio and Resistance Training Are Vital for Weight Loss

Beyond dieting, just burning more calories than you consume can do more than help with weight loss. Physical activity can improve your attitude, outlook, and motivation. It’s possible you’ll feel better about the way you look as well. Studies suggest that because exercise improves how our bodies work, it also improves how we see ourselves. Having a positive self-image is about more than just weight loss. It’s about seeing your unique body as capable of amazing things. Exercise can help that happen. 

If you’re looking for a proven metabolism booster, cardiovascular exercise and strength training have proven benefits. In fact, a recent study showed that the increase in metabolism as a result of these activities is actually greater than once thought. The study made sure to control for any differences among participants in terms of diet, sleep, stress, or work and discovered, according to senior author Dr. John F. O’Sullivan of the University of Sydney, Australia, that “…metabolic adaptation to exercise is far more profound than previously reported.. The power of exercise to boost metabolism is on top of its positive effects on blood pressure, heart rate, fitness, body fat, and body weight.”

Start slow. Whether your goal is weight loss or just feeling better, a brisk walk around your neighborhood is a good starting point. Gradually increase your activity. If you are comfortable with a fast walk, try jogging. Swimming or bike riding offer cardiovascular benefits while providing a supportive, low-impact exercise. 

Don’t neglect resistance or weight training. Not only is it also a proven metabolism booster, it’s a great fat burner as well. As you build muscle, your body will burn more fat. Remember, even when you are watching TV or sleeping, muscle requires more calories than fat – which can accelerate your weight loss. Adding both cardio and weight training to your daily routine along with a healthy diet is the best way to lose weight.

5.  Get Plenty of Sleep and Reduce Your Stress 

When it comes to weight control, sleep is vital. Why? Well, besides its restorative effect on those muscles you’ve been working, it also keeps your hormones in check. When you have a bad night’s sleep, your body overcompensates with ghrelin. This hormone stimulates appetite. Even worse, lack of sleep reduces your leptin levels –  the hormone that tells you when you are full. So if you find yourself craving carbs – especially simple ones, loaded with sugar –  ask yourself if you’ve had a good night’s sleep. And if you’re worried about your hormone levels, consider the at-home Hormone Panel from Kyla Cards.

Make sleep a scheduled part of your life. Keep a regular bedtime and awake time – even on weekends. In the hour or two before bedtime, reduce caffeine, alcohol, and access to electronic devices. Instead, sip some herbal tea, read a printed book or do a craft. Aim for a solid seven hours a night. 

Stress is also the enemy of weight loss. Many of us overeat during times of anxiety. While there are many things in the outside world that we can’t control, we can control how we react to it. Take regular, extended breaks from news and social media sites. Focus on your loved ones, your pets, and your immediate family. Try meditation or yoga.

6.  Develop a Strong Support System 

It’s hard succeeding alone. If a loved one also wants to lose weight, you can encourage each other. You can share heart-healthy recipes and motivate each other to do an extra rep or run an extra mile. Although weight control is ultimately up to you, getting support from others can help. Choose genuinely encouraging people – shame is not supportive. Look for people who listen without judgment while sharing your weight loss or other health goals. Having a walking or running buddy can be a real motivator. 

You might be surprised to learn that you don’t necessarily need a human workout buddy. Studies have shown that dog owners who regularly walk their furry friends are less likely to struggle with obesity than non-dog owners. Dog owners are more likely to choose low-calorie snacks and are at a lower risk for type 2 diabetes. 

Your support system can even be an app. Kyla offers ways for you to monitor your data conveniently on the Kyla app, allowing you to visualize your progress through graphs for better insights. You can keep track of your weight loss journey along with diet and exercise achievements. 

Along with spouses, relatives, and friends, you should also have a skilled professional on your side. That’s where Kyla comes in. Stay on top of your health by being proactive with the Kyla Dedicated Health Program. Not only will you gain insights into your health through AI analytics and advanced testing, but you’ll discover how your lifestyle affects your weight control. You’ll improve your weight loss because you’ll be able to track vital health indicators like primary care and hormone levels. By combining at-home blood testing and the opportunity to consult with a Kyla doctor, you’ll be able to take charge of your weight and overall health. So download the Kyla app today and learn how to not only control your weight but also your life. 

Sources:

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