The obesity problem around the world is heartbreaking. Millions upon millions of people die from obesity-related issues such as heart disease and strokes, various cancers and complications from diabetes. Inactivity, excess food, stress, genetics and some medications can contribute to weight gain. Excessive fat in the body increases body mass and compels the heart to work harder, putting it at risk for arrhythmia and increasing the risk of heart failure.

As a result of this fear and in the race to shed some weight, some might go overboard, opting for crash diets and even starvation. Due to this, the body doesn’t receive the essential nutrients resulting in not only weight loss but also malnutrition.

Weight loss should be done over a period of time, at a consistent pace or it could lead to complications in the future. Recent research suggests that the fat you lose on a crash diet might lead to clogging of the heart’s arteries and reduce its function. People who already face heart problems should be more wary of this than healthy people.

The problem with crash diets is that they can slow down your metabolism, cause malnutrition, cravings, reduce muscle tissue, may cause constipation or diarrhea and headaches.

How many times in a year do you try to lose weight, to go on a diet, to eat healthier? Weight loss doesn’t have to be complicated. Just follow simple habits and see the weight come off.

Here are some scientifically proven tips that can help you get in shape.

Cut back on portions 
Eat smaller amounts of food every day but eat frequently. By eating five or six meals a day as opposed to three, your body will convert less of the food into fat and maintain normal blood sugar levels. Also, your metabolism will improve.

Drink more water
Drinking more water acts as an appetite suppressant, cleans your body of waste and flushes out excess fluid in your body thereby helps you drop the excess weight.

Limit sugar intake
Regular white sugar supplies your body with zero nutrients but gets converted into fat when you take in too much. Sugar raises insulin levels which leads to elevated blood pressure and heart rate. When you reduce sugar consumption it also lowers your LDL cholesterol levels.

Be mindful of carb intake
Carbohydrates in biscuits, chocolates, and chips are simple carbs, not the whole grain kind like your body should be getting. When you reduce the number of unhealthy carbs you eat per day, your body will be forced to burn fat. What’s more, when you give up on bad carbs, your body feels fuller for a longer time and you’ll notice your cravings have been curbed as well.

Include plenty of protein
This is what will keep you off those nasty carbs! Protein reduces hunger and boosts metabolism. A high protein diet is extremely satiating making it much easier to reduce calories.

Good fats are good for you
Coconut, dark chocolate, walnuts, almonds, cashews, peanut butter, salmon, and tuna are all foods that you should include in your weight loss program. These are all examples of monounsaturated fats and polyunsaturated fats. They raise good cholesterol, lower bad cholesterol and help to prevent belly fat.

While trying to lose excess weight is a great thing, what’s even better is to lose it the right way. Gradual weight loss will boost metabolism instead of slowing it down. Don’t forget to get in a good deal of exercise (preferably cardio) on a regular basis for that added punch. However, if you find that you have trouble dropping the excess kilos or cannot stick to a healthy diet plan, consulting a doctor in this regard would help you with your weight loss issues.

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