Obesity is a growing health concern worldwide, and Nigeria is no exception. It increases the risk of chronic illnesses such as diabetes, heart disease, and hypertension. For many, achieving a healthy weight may seem overwhelming, but adopting sustainable habits can make the journey manageable and effective.
Why Sustainable Weight Loss Matters
Quick-fix diets often lead to temporary results and can harm your metabolism. Sustainable weight loss focuses on gradual, lasting changes that promote overall well-being. Here are some practical tips for sustainable weight loss:
1. Adopt a Balanced Diet and Calorie Deficit
Include more fruits, vegetables, whole grains, and lean proteins in your meals. Reduce consumption of processed foods, sugary drinks, and unhealthy fats. Try to start the day by eating foods rich in fiber as it keeps you full for longer and it doesn’t cause extreme glucose spikes. The maintenance calories for the average adult is 2000 calories. It could be higher or lower depending on height, physical activity and other factors. For sustainable weight loss, one must consume a bit less than their maintenance calories.
2. Stay Active
Aim for at least 30 minutes or an hour of moderate exercise daily, such as walking, cycling, or dancing. Strength training through weight lifting or Pilates is also required to burn calories and build muscle as you lose fat. Also, physical activity boosts metabolism and improves overall health.
3. Drink Plenty of Water
Sometimes, it’s not hunger. You could just be thirsty. Staying hydrated helps control the feeling of “hunger” or curb the need to eat due to boredom. Also, it has the added benefit of supporting your body’s functions.
4. Get Enough Sleep
Poor sleep can disrupt hormones that regulate appetite, leading to overeating. Aim for 7-9 hours of quality sleep per night.
5. Set Realistic Goals
Focus on losing 0.5-1 kilogram per week. Slow, steady progress is more sustainable and healthier. Don’t fall into the trap of trying to lose a lot of fat
6. Seek Support
Join a support group or consult a healthcare professional for guidance tailored to your needs.
Achieving and maintaining a healthy weight is a journey, not a race. By making gradual, consistent lifestyle changes, you can improve your health and overall quality of life. Start today and your future self will thank you!
