Having a high body mass index can considerably increase your health risks over time. Coronary heart disease, high blood pressure, type-2 diabetes and cancer are only to name a few and not to mention the effect it will have on your bones from being so heavy. Having to turn to weight loss surgery is not the best option because these procedures aren’t safe for everybody and the weight will come back if a drastic lifestyle change isn’t made. Here are a few diet and exercise tips that are effective enough to help you avoid weight loss surgery.
A major contributor to the problems of obesity is the increase in processed and genetically modified foods. The best way to avoid consuming products that your body doesn’t understand how to digest is by going raw. This doesn’t mean you solely survive on vegetables and fruits, rather prepare your own meals with the rawest ingredients so you know what’s going inside your body. For example, if a recipe asks for chicken broth, don’t use store-bought broth. Make your own broth and avoid the high sodium content. If you want to drink juice, get your hands on a juicer and buy fresh fruits. Take your health into your own hands.
Increasing fluid intake is the best way to detoxify yourself and staying well hydrated is important for your body to function optimally. Herbal teas, freshly squeezed juices and the occasional coffee are good choices. Obviously, nothing beats water and drinking it before meals is the best way to decrease your overall calorie intake. A rule of thumb is to drink about 12 ounces of liquid before meals.
If you are new to exercise, it’s best to start slow. Intensifying your workout right from the beginning will exhaust you soon because you haven’t built up your stamina. This is the problem with most people who are trying to lose weight. They start off strong but when they are unable to keep up with it, they lose motivation and then it’s back to square one. It’s also important to understand that weight loss is a slow and tedious process. Expecting results overnight is unrealistic. It takes a few weeks before you start seeing results.
On the other hand, many people don’t invest time in exercise at all and they think decreasing their overall calorie intake is enough. However, if you want to see faster results and bring your body into better shape, exercising is important. Exercise tones your muscles, burns fat, boosts metabolism and improves stamina. The classic exercise routine is fine. Warm up by going for a short run for about 20 minutes, and then spend another 20 minutes on strength training. For strength training, make sure you target your leg muscles with step-ups, upper body with classic pushups and your core with squats and crunches.
These are a few tips you can follow to avoid weight loss surgery.