Obesity has become a major issue. The World Health Organization's data reveals that 35 percent of the population in the US is suffering from obesity, and that's not great news.

Being overweight can cause multiple health issues like heart disease, type 2 diabetes, and high blood pressure. So, if you're thinking of going on a weight loss journey, here's what to expect.

The Ins and Outs Affecting Weight Loss

The main question most people on a weight-loss journey ask is how much time they need to invest to achieve better results. Well, factors like your diet, age, and daily activities directly influence your journey.

The mantra of weight loss is to consume fewer calories and burn off body fat and extra calories through exercise. The caloric deficit process also suggests consuming a cleaner diet and moving regularly.

One of the first things you should know is your Basal Metabolic Rate. While it's not full-proof it still gives you a ballpark idea about your metabolic rate, which, among other factors, is tied to your age. Then, you need to calculate the energy during physical activities, whether through a workout, normal walking, or home activities.

When you know your daily energy expenditure, just reduce your energy intake below energy expenditure. For instance, if you consume 600 fewer calories for 2 months, then you will lose weight faster than if you consume 300 fewer calories for the same time period.

Another vital factor affecting your weight loss journey is the timing. People generally lose weight faster during the first few weeks. Once the body reaches the plateau state, the process becomes slow.

While it's not uncommon to see people beyond 75 lose weight, even without too many adjustments, older people also lose muscle mass and bone density.

Some other factors that can affect your weight loss journey are genetics, lack of sleep, medications, and health issues like depression and allergies.

Finally, we come to the other crucial part of losing weight.

Selecting the Right Foods

A simple way to lose weight, while giving enough fuel to your muscles, is to up the protein and cut down on the carbs.

Eggs are the perfect option to add to breakfast during the weight loss journey. They are rich in protein and healthy fats, which give higher satiety as compared to milk and cereal. Lean protein options like chicken breast are a rich source of protein and also contain less saturated fat, which supports weight management.

Adding root vegetables and potatoes to your diet can also help with weight loss. As it cools, it forms resistant starch, which acts as a weight-loss aid. Black beans and other legumes are also options you can include. However, do keep in mind that most plant protein sources are incomplete.

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi