The cause of many diseases in the Western world are closely associated with unhealthy levels of body fat. The risks of being overweight and obesity are numerous:
- Kidney disease
- Fatty liver disease
- Pregnancy issues
- Sleep apnea
- Multiple types of cancer
- High blood pressure
- Type 2 diabetes
- Heart disease
- And others…
Losing weight can help prevent or delay the onset of type 2 diabetes, as more than 87% of adults afflicted with diabetes are overweight or obese. Being overweight can cause insulin resistance, which prevents blood sugar from being taken by cells in the body. This can cause a buildup of sugar; a prolonged state of insulin resistance can ultimately lead to type 2 diabetes as these cells begin to fail.
Let’s not focus on the negatives of obesity. This article contains some useful and helpful tips to help you lose the weight and help keep it off.
- Cut alcohol intake
Drinking alcohol and high-sugar cocktails can do a number to your waistline. Alcohol is one of the biggest factors in weight gain, as it can also cause decreased inhibitions; that 1000-calorie plate of chicken wings looks a lot more appetizing once you have 3 200-calorie drinks in you! People can often consume twice their daily intake of calories during a night out on the town. If you’re going to drink, try low-calorie mixers such as diet soda and low calorie liquor. Compared to beer, it can save you a couple hundred calories during a night out.
- Sleep More
Everyone says they want to get 7-8 hours of sleep a night, but putting that dream into practice proves difficult, if not impossible, for the majority of Americans. The cause? Many.
Try setting your phone alarm two hours before bed and ditching the electronics. Blue light from television and phone screens can interfere with your body’s natural rhythms and lead to less sleep on a daily basis. Sleep is an incredibly important facet of living a healthy life and controlling weight.
- Avoid Sugar-Free Substitutes
Diet soda, sugar-free jam, and artificial sweeteners have been shown to increase levels of weight in the general population. Chemicals can interfere with important hormones and enzymes in the body that regulate healthy waistlines. Diet soda can also increase the cravings for sugary foods.
- Change Your Vocabulary
Change your words from “I should” to “I want to” or “I am going to” … How you talk to yourself can play a big role on how you treat yourself. Instead of wanting to go workout, workout! Instead of wishing that you ate a better diet, ditch the cookies and crackers in the break room for apples and bananas. Instead of wanting to go for a run, buy some new jogging shoes and get to it!
- Brush Your Teeth after Dinner
Having a clean mouth can help deter you from late-night snacking. It’s also a great ritual and habit to perform every night, especially if you regularly forget to brush your teeth.
- Track Your Calories and Exercise
There are many useful only applications, phone apps, and calculators that can help you calculate your daily maintenance calories and how many calories you need to consume each day. Try not to mindlessly snack and eat in front of the television.
There are many ways to exercise, so find the method that works for you! Many people enjoy kayaking, paddle boarding, weight lifting, yoga, running, biking, group sports, hiking, walking, and other outdoors activities. And speaking of the outdoors… people who spend more time in green areas outside report lower levels of depression, anxiety, and body fat. Try to exercise outside every day!
- Say “No” To Office and Work Treats
You can’t prevent someone from bringing in donuts to work. You can, however, choose not to eat a coworker’s donuts, birthday cake, or holiday treat. Don’t think of it as deprivation, think of it as treating your body right. Guard your body and focus on your nutritional needs, not on how you are missing out on sugary snacks.
- Eat Right
It goes without saying that most people know what a healthy diet is. Fruits, vegetables, legumes, whole grains… you’ve heard it before. Ditch the sugary snacks, the sodas, the diet sodas, the artificial sweeteners, the fried and processed foods, and packaged foods. If you look at the back of a container of orange juice or other “healthy” sports or breakfast drinks, you’ll be surprised at the amounts of sugar in these drinks. A good rule of thumb? If it has a television commercial, it may not be that healthy…
Prescription Assistance Programs
At The Rx Solution, we believe that preventative means and medicine is the best first-line of defense. We offer prescription assistance programs for people that suffer from diseases such as type 2 diabetes, high blood pressure, hypertension, and other diseases caused by obesity. If you are struggling to pay for your prescription medications and are an uninsured or under-insured American, give us a call at (888) 823- 0042 or visit our contact page for more information.