According to the Centers for Disease Control and Prevention, around 93.3 million adults in the United States had obesity in 2015–2016. This number is equivalent to 39.8 percent of the population. Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes
Fortunately, there are plenty of ways to prevent obesity. In this article, we provide 10 tips for weight control.
1. Use a weighted blanket to get a sound sleep.
Sleep is highly underrated but may be just as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults
Studies suggest that sleep deprivation can increase your appetite and as a result, make you eat more food than you are supposed to when trying to lose weight. Most important of all sleep deprivation can make you feel tired, as a result, you will feel less motivated to exercise.
Having sound sleep at night can also help you fight cravings and resist tempting foods. It can also help you to take fewer calories. Seven-eight hours of sleep every night is essential. Sleeping lesser or more could lead to accumulation of fat. So make sure you get enough rest. A weighted blanket is a hot sleep product nowadays which could help those with insomnia get a sound sleep every night
The weighted blanket is designed to help ease stress and increase calmness and relaxation, Engineered to be approximately 10% of your body weight, the blanket uses deep touch pressure stimulation this mimics the feeling of being hugged or held and aids in naturally improving mood to help people fall into a deeper more restful night sleep.
If you are thinking of investing in a weighted blanket, we recommend YnM Weighted Blanket as the best choice. YnM is one of the best sellers on Amazon, got 4.5 out of 5 stars with over 3000 reviews, known for its good price and high quality. The incredible YnM weighted blanket costs you no more than US$100, combined with 3-year-long customer service. It is hard to find another vendor to compete with YnM.
2. Don’t diet.
If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.
3. Do aerobic exercise.
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
4. Eat more protein and vegetables.
Low-carbohydrate diets are believed to be the best strategy for losing weight. Protein and fiber make us full and increase metabolism. Carbohydrates make the insulin level rise making us hungry. So if you are trying to lose weight, it is better to eat a piece of low-fat meat rather than sweet fruit.
5. Chew more slowly.
Your brain may take a while to register that you have had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
6. Drink Water, Especially Before Meals.
It is often claimed that drinking water can help with weight loss — and that is true. Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
7. Consume less processed and sugary foods.
According to a 2016 study published in The American Journal of Clinical Nutrition, consumption of processed and ultra-processed foods is linked to a higher risk of obesity. Many processed foods are high in fat, salt, and sugar, which can encourage overeating.
8. Focus on reducing daily stress.
Stress can have many effects on the body and mind. A 2012 study suggests that stress may trigger a brain response that changes eating patterns and leads to cravings for high-calorie foods. Eating too many high-calorie foods can contribute to the development of obesity.
9. Eat more servings of vegetables and fruits.
The daily recommendation for fruit and vegetable intake is five to nine servings per day for adults. Filling your plate with veggies and fruit can help keep calories reasonable and reduce the risk of overeating.
10. Stay positive.
A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult. The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
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