If you want to lose weight, use these 5 tips for effective weight loss.
A healthy weight can lower your insurance premium.
How much you weigh has a direct impact on your health. According to the Centers for Disease Control and Prevention (CDC), overweight and obese people are at increased risk for serious health conditions and diseases compared to those with a healthy weight.1 These conditions include:
- High blood pressure
- Type 2 diabetes
- Coronary heart disease
- Many types of cancer
This is why when you apply for life insurance, you'll be asked your height and weight for a life insurance quote. A healthy Body Mass Index (BMI) shows your weight is in an optimal position for how tall you are. Losing weight to get to a healthy BMI can positively affect your life insurance rates.
Healthy weight loss that lasts requires positive, life-long habits. Implement these techniques to shed off pounds and keep them off.
You can lose weight and maintain it, by taking some of these simple steps.
- Eat varied & nutritional foods
- Keep a food and weight loss diary
- Engage in regular exercise
- Eliminate liquid calories
- Measure servings and control portions
- Eat mindfully and responsibly
- Plan ahead for eating well
- Seek social support
- Stay positive & focused
1. Read Labels
The only way to know how many calories you're ingesting is to look at ingredient labels. Healthline has a calorie counter so you can see how many calories a day you need to maintain your weight and how many you need to lose weight, depending on how active you are. Once you know your ideal daily calorie number, keep a food log and track your calories.
As you get used to reading labels or looking up calorie counts for label-less foods like fruits and vegetables, you'll have a better understanding of how much of certain foods you can get away with eating. There are dozens of health, natural foods with minimal calories that will keep you full, including apples, leafy greens, asparagus, zucchini and watermelon. Look for foods with high water content, like tomatoes and strawberries, since those tend to be lower-calorie.
Also, be mindful of drinks. Sweetened drinks are high in calories and sugar content. The CDC recommends sticking to water, diet or low-calorie beverages.
2. Avoid Processed Foods
Processed foods tend to be higher in calories, sodium and unhealthy fats, while offering less nutritional value. Eating them can also lead to overeating, according to a study in the Journal of the American Medical Association.2
Beware of sugar-filled foods, too. The National Institutes of Health found high sugar intake is linked to an increased risk of type 2 diabetes and obesity. Stick to whole, unprocessed foods as much as possible.
3. Be Smart When Eating Out
Restaurant portions tend to be oversized. "Science Daily" found 92% of large-chain and non-chain restaurants served meals that exceeded the recommended calorie requirements for a single meal.
If you must eat at a restaurant, be mindful of how many calories are in your meal. Look at calorie counts on menus or ask the establishment for the info if it's not displayed. If you want a meal with a high calorie count, ask for a to-go box with your meal so you can portion some to take home before you begin eating.
4. Work Out
Fitness can help you lose weight, and it's also essential for healthy body functioning. According to the Department of Health and Human Services, adults should:
- Move more and sit less throughout the day
- Get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity a week
- Do muscle-strengthening exercises that are of moderate or vigorous intensity that cover all major muscle groups on 2 or more days per week
If you're new to working out, increase your activity intensity gradually. Maybe you walk at a 3 mph pace this week and move up to 3.5 mph next week. Track your activity levels so you can constantly progress.
5. Get Proper Sleep
Your sleeping habits can also impact your weight. Insufficient sleep can lead to overeating because it causes increased hunger and appetite. Sleep deprivation can also negatively affect overall body functioning, which may lead to impaired digestion, weight gain and type 2 diabetes. When you're sleepy, you're also more prone to do less physical activity and snack more.
Adults should get between 7 to 9 hours of sleep per night. If you have trouble sleeping, you can use a natural supplement like melatonin to induce sleep.
Healthy Life, Lower Rates
Generally, your health directly impacts the life insurance rates you'll be eligible for. A healthy weight can help you live a longer, more meaningful life. Set weight loss goals and implement healthy daily habits to stay on track.