How to effectively maintain a healthy weight
You really want to pursue a healthier lifestyle, but something's is holding you back. Am I right?
The truth is we live busy lives. Day after day, we have to deal with work, stress, relationships, kids, bills (they never stop coming).
I bet you're tired of never having time to take care of yourself. And this is one of the reasons nearly half of all Americans are suffering from obesity and its health-related problems.
In this article, we'll show you how to effectively manage your weight and achieve a healthier relationship with your body.
Losing weight seems pretty easy when we approach the question mathematically. "Just spend more energy than you consume". I guess we're all familiar with this affirmation. However, the whole process is way broader than that. And this is why most people regain weight after going on a diet.
How to achieve successful weight loss and maintenance?
One study published in the journal Obesity Reviews in 2020 aimed to answer this question. The goal of the study was to describe weight control strategies and identify correlates of weight loss maintenance. The researchers identified 51 weight loss and maintenance strategies. The most common were: having healthy foods available at home, regular breakfast intake, increasing vegetable consumption, decreasing sugary and fatty foods, limiting certain foods, and reducing fat in meals. The strategy with a stronger correlation with weight maintenance was practicing physical activity. The study also showed that lower energy and fat intake diets can lead to increased weight loss and maintenance, which is in line with current guidelines for obesity treatment.
Cognitive and behavioral weight management strategies One of the most popular strategies was planning behavior (having healthy foods available at home) and making healthier choices (e.g., increasing vegetable consumption). Self-monitoring/self weighing (which help tracking the progress), and specific goal setting for eating and physical activity, also induced longer weight loss maintenance. "These strategies are recommended by weight management guidelines and seem to act synergistically, given that when individuals monitor their progression towards their goal, they can adjust their behavioral efforts and more easily attain their goals."
Supplements
Few participants reported using supplements. Taking weight loss supplements was shown to be negatively associated with weight control in one of the included studies. Other studies found limited or no evidence on the effectiveness of supplements on weight loss and maintenance. However, more high-quality studies are needed to reach a conclusion. Following, we'll discuss the existing evidence regarding the Apple Cider Vinegar Complex.
Apple cider vinegar is made by fermenting apples with yeast and bacteria. Those who can't stand the taste of apple cider vinegar can now consume it in the pill version containing a dehydrated form of the vinegar. There is evidence that apple cider vinegar can aid in:
Weight loss
Blood sugar control
Reducing cholesterol
Oxidative stress
As an example, one study investigated the effects of vinegar intake on the reduction of body fat mass in obese Japanese. During the 12-week treatment period, the subjects in each group ingested 500 ml daily of a beverage containing either 15 ml of vinegar or placebo. Body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in the vinegar intake groups than in the placebo group. The authors concluded that daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.
Take home message Losing weight is not that simple since it involves various aspects such as activity levels, energy intake, body physiology, genetic constitution, emotional status, and cultural and socioeconomic factors. Keep in mind that weight-loss goals should be realistic and individualized to prevent relapse. Talk to your doctor about the best options for you.
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