a process essay about how to lose weight

• Undergraduate
• High School
• Architecture
• American History
• Asian History
• Antique Literature
• American Literature
• Asian Literature
• Classic English Literature
• World Literature
• Creative Writing
• Linguistics
• Criminal Justice
• Legal Issues
• Anthropology
• Archaeology
• Political Science
• World Affairs
• African-American Studies
• East European Studies
• Latin-American Studies
• Native-American Studies
• West European Studies
• Family and Consumer Science
• Social Issues
• Women and Gender Studies
• Social Work
• Natural Sciences
• Pharmacology
• Earth science
• Agriculture
• Agricultural Studies
• Computer Science
• IT Management
• Mathematics
• Investments
• Engineering and Technology
• Engineering
• Aeronautics
• Medicine and Health
• Alternative Medicine
• Communications and Media
• Advertising
• Communication Strategies
• Public Relations
• Educational Theories
• Teacher's Career
• Chicago/Turabian
• Company Analysis
• Education Theories
• Shakespeare
• Canadian Studies
• Food Safety
• Relation of Global Warming and Extreme Weather Condition
• Movie Review
• Admission Essay
• Annotated Bibliography
• Application Essay
• Article Critique
• Article Review
• Article Writing
• Book Review
• Business Plan
• Business Proposal
• Capstone Project
• Cover Letter
• Creative Essay
• Dissertation
• Dissertation - Abstract
• Dissertation - Conclusion
• Dissertation - Discussion
• Dissertation - Hypothesis
• Dissertation - Introduction
• Dissertation - Literature
• Dissertation - Methodology
• Dissertation - Results
• GCSE Coursework
• Grant Proposal
• Marketing Plan
• Multiple Choice Quiz
• Personal Statement
• Power Point Presentation
• Power Point Presentation With Speaker Notes
• Questionnaire
• Reaction Paper
• Research Paper
• Research Proposal
• SWOT analysis
• Thesis Paper
• Online Quiz
• Literature Review
• Movie Analysis
• Statistics problem
• Math Problem
• All papers examples
• How It Works
• Money Back Policy
• Terms of Use
• Privacy Policy
• We Are Hiring

The Process of Losing Weight, Essay Example

Pages: 4

Words: 983

Hire a Writer for Custom Essay

Use 10% Off Discount: "custom10" in 1 Click 👇

You are free to use it as an inspiration or a source for your own work.

Losing weight is a major concern today because unhealthy food and lifestyle cause more and more people to become overweight. Obesity is a global problem which is determined by two main causes, lack of physical activity and poor diet, consisting in too much fat and sugar. Many people try to lose weight but they do not succeed because they apply incorrect strategies and follow all kinds of diets that may affect their health and even cause them to gain more weight. This process is nevertheless based on simple and clear principles that may represent the basis of a healthy lifestyle. Losing weight may seem hard in the beginning but by following the steps below, you will get fit and much healthier in a short period of time.

The first step in losing weight is to start exercising. In order to do so, you must first get the approval of your physician. This is very important because many people have health problems that do not allow them to exercise and they may not even know about it. After receiving approval from your doctor, you must buy special training equipment. Look for comfortable sportswear that allows you to move freely. After buying the equipment, you must find a gym that suits your needs. It must be close to your home in order to save your time and well-equipped to fit all your needs. After finding the gym, you must choose a training program. While the instructor will help you to choose a weight losing program, it is important to go there prepared. In order to lose weight, you must choose cardio exercises. Start by walking for 30 minutes. After a few days, you may start alternate walking and running. Walk for ten minutes and then run for 4 or 5 minutes. In a few weeks, you should be able to reduce the walking time and increase the running time. The ultimate goal is to be able to run for the entire 30 minutes you spend on the treadmill.  You may also try the stepper and the bicycle, applying the same rule of increasing the effort level gradually.  While exercising three or four times per week is enough to lose weight, people who are really ambitious and want to lose weight faster may chose to go to the gym every day.  Be very careful not to exaggerate though because this may lead to important health problems, which can vary from an uncomfortable muscle pain the next day, to heart failure and death.

Changing your diet is the next important step in losing weight. This step must take place in the same time, or shortly after the beginning of the first step. First, you must stop eating fast-food, semi-prepared aliments and pizza. Next, look into your fridge and replace all fattening aliments. If the fridge is now empty, you must go shopping for healthy food. Avoid pork and cold cuts. Go for chicken, beef and fish instead. Also buy fresh vegetables and fruits.  Then, you have to learn how to prepare your healthy meals yourself. You must give up most carbs in your diet.  Introduce wholegrain bread and cereals instead and replace sweets with fruits. You must stop eating fried food and start considering grilled and boiled meat and vegetables instead.  Look on the internet for easy and fast recipes. Then, you must change your eating habits, if they are wrong .You must never skip a meal and you must include a healthy snack. A fruit or a simple yogurt is a great choice for a snack. Finally, you must respect your new diet at all times. Avoid entering fast-foods and buying sweets. Ask all your friends and relatives to help you by not eating in front of you and if this is the case, by preparing healthy meals for you. If you respect all of the above, you may lose between one and three kilograms in the first week. Always be careful however to eat enough, particularly since you are also exercising.  Starving yourself is not a good method of losing weight because it may predispose you to health problems and also, it is efficient strategy. You will end up giving up and eating even more than before.

After having completed the above steps, it is time to enlarge your knowledge on the topic. If you start the weight losing process by knowing nothing about the mechanisms that govern it (as most people), this does not mean that you have to remain in the dark.   It is important to learn everything you can about losing weight and healthy lifestyles because this will motivate you and will help you to achieve better results.   The first source of information is your physician or a nutrition specialist. You may ask him everything you want to know about nutrition, exercising and living a healthy life. However, if your weight problems are not so serious as to endanger your health, you may skip this step. The next competent source of information is your gym instructor. He may advise you in aspects concerning diet and supplements, as well as other details such as drinking enough water. Finally, the internet will provide you with an enormous source of information and will tell you everything you have to know about healthy living and losing weight. Be careful though and pick your sources of information wisely, because not all sites are reliable. For this reason, it is also advisable to double-check the information.

The weight losing process thus involves exercising, dieting and gaining knowledge on the topic. Even though in the beginning, this process may seem extremely difficult, you will see that in a very short while, it will become easy and even enjoyable. After having achieved your goal, you will discover that you are not only lighter, but also healthier and more energetic so the result is worth each second spent at the gym and in the kitchen.

Stuck with your Essay?

Get in touch with one of our experts for instant help!

Stone Finch, Inc, Case Study Example

The Blood of the Slave, Essay Example

Time is precious

don’t waste it!

Plagiarism-free guarantee

Privacy guarantee

Secure checkout

Money back guarantee

Related Essay Samples & Examples

Voting as a civic responsibility, essay example.

Pages: 1

Words: 287

Utilitarianism and Its Applications, Essay Example

Words: 356

The Age-Related Changes of the Older Person, Essay Example

Pages: 2

Words: 448

The Problems ESOL Teachers Face, Essay Example

Pages: 8

Words: 2293

Should English Be the Primary Language? Essay Example

Words: 999

The Term “Social Construction of Reality”, Essay Example

Words: 371

• Search Please fill out this field.
• Newsletters
• Sweepstakes
• Special Diets
• Weight Loss

The #1 Thing to Avoid If You're Trying to Lose Weight, According to Dietitians

This tip has nothing to do with what’s on your plate, but it can affect what—and how much—you eat.

Lauren is an award-winning registered dietitian, author of three books and all-around lover of good food. After graduating with a bachelor's degree in food science and human nutrition and a master's degree in clinical nutrition, Lauren has worked in various nutrition-related settings, most currently writing nutrition-related content for online outlets including Verywell Health, PopSugar, The Kitchn, and EatingWell. Additionally, she manages the Instagram page @LaurenLovesNutrition, where people can receive evidence-based nutrition tips and updates.

Alyssa Pike, RDN, is a Registered Dietitian Nutritionist on a mission to help people learn how to eat healthy without obsessing over it.

Getty Images

Losing weight is a goal many people strive for, but the journey can be fraught with misinformation and misconceptions. According to dietitians, there is one crucial factor that people often overlook—and it has nothing to do with how many calories you consume.

Dietary choices are undoubtedly important, but there’s more to losing weight than what goes on your plate. Here’s what two registered dietitians said is a common roadblock to weight loss—and how to prioritize it to reach your goals.

The #1 Thing to Avoid If You’re Trying to Lose Weight

Avoid skimping on sleep. When it comes to weight loss, all the focus is on diet and exercise, but it’s worth it to add good sleep to that list. 

Sleep recharges your mental and physical batteries. It also plays a key role in helping you regulate your weight. In fact, sleep deprivation affects your eating habits in some pretty remarkable ways. “Even a single night of inadequate sleep has a negative impact on what you eat,” says Melissa Azzaro, RDN , owner of the nutrition consulting practice The Hormone Dietitian. 

Why? Inadequate sleep affects your eating habits. You may be more likely to crave and consume carbohydrates and sugar, she explains. In addition, “we need sleep for energy. If you're feeling fatigued, you'll be less likely to meet your workout goals and/or work out at an intensity necessary for weight loss,” she says.

The connection between how you sleep and what you eat is easy to miss, too. You may naturally choose different foods when sleep-deprived, but these choices often feel automatic. Research shows that disturbed sleep may make people more prone to eating more calories, primarily snacking on foods high in carbs and fat. On the other hand, getting enough sleep can make it easier to lose weight.  

Changes in hormones due to sleep deprivation can make it difficult to stick to your planned eating routine. “When you get less than six to eight hours of sleep per night, it affects a number of hormones in the body that regulate appetite,” says Lainey Younkin, M.S., RD , a dietitian specializing in weight loss at Lainey Younkin Nutrition. “For example, the day after an evening of poor sleep, the body releases more ghrelin—the hormone that tells you you're hungry—and decreases leptin—the hormone that tells you you're full,” she explains. Research shows that higher ghrelin and lower levels of leptin can increase calorie intake, which is linked to weight gain. Sleeping less than five or six hours per night is linked to a higher risk of developing obesity.

Habits That Promote Healthy Sleep

Aim to get at least seven hours of sleep per night, which is the recommended amount for adults. That can be tough to come by in our busy lives, but the following tips may help you snag more restful shut-eye:

• Maintain a consistent sleep schedule : Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing bedtime routine : Engage in calming activities such as reading, taking a warm bath or practicing gentle yoga.
• Limit exposure to screens before bedtime : Reduce or eliminate the use of smartphones, tablets and computers at least an hour before bed.
• Mind your diet : Avoid heavy meals, caffeine and alcohol close to bedtime to promote better sleep quality.
• Ensure a comfortable sleep environment : Keep your bedroom cool, dark and quiet. Make sure you’re sleeping on a comfortable mattress and pillows.
• Manage stress and anxiety : Practice mindfulness, meditation or deep-breathing exercises to ease your mind before sleep.
• Get regular physical activity : Engage in regular exercise, but avoid vigorous activity close to bedtime.
• Limit naps : Try to keep naps short and avoid napping late in the day to maintain your sleep routine.

Tips to Support Weight Loss

While sleep is an important factor on a weight-loss journey, it isn’t the only factor to consider. “For weight loss, we need nutrition, exercise, sleep and stress management—they're all connected,” said Azzaro. Along with prioritizing healthy sleep hygiene habits, here are some other factors to consider:

• Eat balanced meals : Focus on consuming a mix of lean proteins, healthy fats and plenty of fruits and vegetables. These Weight-Loss Meal Plans can help you get started.
• Exercise regularly : Incorporate both cardio and strength training exercise into your routine for overall fitness.
• Include fiber-rich foods : Incorporating foods high in fiber , such as whole grains, legumes and fruits and vegetables can help you feel full longer and reduce overall calorie intake.
• Practice mindful eating : Be as present as possible when you eat by removing distractions and setting aside time for meals. This can help with portion control and reduce overeating.
• Reduce alcohol consumption : Alcoholic beverages can be high in calories and may lower your inhibitions about overeating. Try to limit your intake of alcohol.

The Bottom Line

The No. 1 thing to avoid when trying to lose weight is getting inadequate sleep. Quality sleep may support metabolism regulation, reduce cravings and improve overall well-being, making it a vital component of a weight-loss strategy. While sleep is undeniably an important factor in weight loss, it’s obviously not the only one. Focus on eating a balanced diet, getting regular physical activity and managing stress levels.

EatingWell.com, July 2024

Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance . Nutrients . 2022 Apr 8;14(8):1549. doi:10.3390/nu14081549

Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr. The role of insufficient sleep and circadian misalignment in obesity . Nat Rev Endocrinol . 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7

Bacaro V, Ballesio A, Cerolini S, Vacca M, Poggiogalle E, Donini LM, Lucidi F, Lombardo C. Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis . Obes Res Clin Pract . 2020 Jul-Aug;14(4):301-309. doi:10.1016/j.orcp.2020.03.004

National Heart, Lung, and Blood Institute. How Much Sleep Is Enough?

Related Articles

Presentations made painless

• Get Premium

105 Weight Loss Essay Topic Ideas & Examples

Inside This Article

Losing weight can be a challenging journey for many people, but with the right mindset and strategies, it is definitely achievable. If you are struggling to come up with a topic for your weight loss essay, look no further. Here are 105 weight loss essay topic ideas and examples to help you get started:

• The psychological impact of weight loss on self-esteem
• The importance of setting realistic weight loss goals
• The role of exercise in weight loss
• The benefits of a healthy diet for weight loss
• The dangers of crash diets for weight loss
• How to overcome emotional eating for successful weight loss
• The impact of stress on weight loss
• The benefits of keeping a food journal for weight loss
• The role of sleep in weight loss
• The connection between hydration and weight loss
• The benefits of meal planning for weight loss
• The impact of social media on weight loss goals
• The importance of support systems in weight loss
• The effects of yo-yo dieting on weight loss
• The role of genetics in weight loss
• The benefits of intermittent fasting for weight loss
• The impact of body image on weight loss success
• The connection between mental health and weight loss
• The benefits of exercise classes for weight loss
• The impact of hormones on weight loss
• The benefits of weight loss surgery
• The connection between gut health and weight loss
• The benefits of mindfulness for weight loss
• The role of metabolism in weight loss
• The impact of medication on weight loss
• The benefits of tracking macros for weight loss
• The connection between meal timing and weight loss
• The benefits of working with a nutritionist for weight loss
• The impact of portion control on weight loss
• The role of supplements in weight loss
• The benefits of HIIT workouts for weight loss
• The connection between food allergies and weight loss
• The impact of age on weight loss
• The benefits of group fitness classes for weight loss
• The role of stress management in weight loss
• The benefits of weight training for weight loss
• The impact of sleep on weight loss
• The role of mindset in weight loss
• The benefits of setting SMART goals for weight loss
• The connection between inflammation and weight loss
• The impact of environmental toxins on weight loss
• The benefits of meal prepping for weight loss
• The role of protein in weight loss
• The connection between sugar and weight loss
• The benefits of plant-based diets for weight loss
• The impact of alcohol on weight loss
• The role of portion sizes in weight loss
• The benefits of cooking at home for weight loss
• The connection between weight loss and chronic disease prevention
• The impact of body composition on weight loss
• The benefits of weight loss challenges
• The role of willpower in weight loss
• The connection between hormones and weight loss
• The benefits of personal training for weight loss
• The impact of mindful eating on weight loss
• The role of stress in weight loss
• The benefits of weight loss retreats
• The connection between sleep and weight loss
• The impact of emotional eating on weight loss
• The role of mindset in weight loss success
• The benefits of weight loss apps
• The connection between body image and weight loss
• The impact of social media influencers on weight loss trends
• The benefits of weight loss support groups
• The role of genetics in weight loss success
• The connection between metabolism and weight loss
• The impact of meal timing on weight loss
• The role of exercise in weight loss maintenance
• The impact of hormones on weight loss plateaus
• The role of sleep in weight loss success

Whether you choose to focus on the psychological aspects of weight loss, the benefits of certain diets and exercises, or the role of genetics and hormones in weight loss, there are endless topics to explore. Remember to choose a topic that interests you and that you are passionate about, as this will make the writing process much more enjoyable. Good luck with your weight loss essay!

Want to create a presentation now?

Instantly Create A Deck

Let PitchGrade do this for me

Hassle Free

We will create your text and designs for you. Sit back and relax while we do the work.

Explore More Content

• Privacy Policy
• Terms of Service

© 2023 Pitchgrade

62 Weight Loss Essay Topic Ideas & Examples

🏆 best weight loss topic ideas & essay examples, 🎓 good research topics about weight loss, ⭐ simple & easy weight loss essay titles.

• Dieting: Losing Weight Without Losing Your Mind It is, therefore, important to look for information on the health consequences of diabetes in order to promote determination and perseverance to lose weight.
• Obesity and Weight Loss Strategies The obesity epidemic is among the most urgent healthcare issues in the United States and worldwide. Therefore, the list of potential negative side-effects of the OTC weight loss products contradicts the client’s initial expectations and […]
• Weight Loss in an Elderly Male Polypharmacy becomes a challenge and stress for Roy, which leads to loss of weight. Dysgeusia predisposes Roy to a distorted taste of food, leading to a disorder that emanates from foul, salty, and metallic perceptions.
• Weight Loss in Breastfeeding Babies: Definition of Medical Diagnosis Weight loss may occur in newborns within the first week of their lives to up to 10%, probably because the baby is not getting enough milk, the mother not producing enough milk, or as a […]
• Effects of Diet and Physical Activity on Weight Loss and Cardiometabolic Risk Factors in Severely Obese Adults The study wanted to establish whether the outcomes of the African American people differed from those of white people. In addition, the human ethics committee of the university evaluated and endorsed the study.
• Health Promotion Weight Loss: How to Change People Behaviors and How to Keep Them Motivated to Lose Weight For example, when advising people on losing weight one should try to talk to them to get to details about their eating habits and whether they know how risky those are habits to their lives.
• Marketing Factors in Weight Loss Industry The purpose of this paper is to identify marketing environmental factors that influence products in the weight loss and nutrition industry.
• Biopsychology: Weight Loss Program and Mama Wawa Whatever the reasons are, one requires a program that would be of assistance in the weight reduction and to maintain it as well.
• Weight Loss Program: Behavior Modification Project for a College Class The plan was to adopt a new exercise and diet routine that would assist me in achievement of my desired outcome.
• Reasons for Losing Weight Analysis Losing excessive weight produces several long-term benefits in the body of the individual by reducing the number of potential risks to health and life.
• Oat Chocolate Cookies Recipe for Weight Loss Diet The association of cookies with weight gain and obesity has led to a significant decline in the consumption of cookies over the last few years. The role of oats in the recipe is to enrich […]
• The UAE Population: Xenical and Weight Loss The main variables observed in this study will be the following: the efficiency of Xenical for weight loss in the UAE populations and the preferences linked to the use of Xenical compared to other medications […]
• Xenical and Weight Loss in the UAE Population The hypotheses are the following: The effectiveness of Xenical is seen as sufficient by the population of the UAE. The effectiveness of Xenical is seen as insufficient by the same population.
• The Gulf Cooperation Council: Weight Loss Surgeries The paper carried analysis of descriptive statistics and graphs for the number of weight loss surgeries in the GCC. The results show that there was a significant increase in the number of weight loss surgeries […]
• Exercise vs. Diet for Weight Loss The starting point of their research is formulated in the following hypothesis: insufficient physical activity or lack thereof is not a contributor to the global problem of obesity.
• Psychological Implications of Weight Loss Surgery Most people hardly prepare themselves for the psychological hurdles that may arise as a result of the new body that they acquire soon after the weight loss surgery. Most people who have undergone the weight […]
• Obesity and Weight Loss: Exercising and Dieting However, the reality is that they also had once crossed the threshold of the gym for the first time and managed to overcome anxiety.
• The Weight Loss Science and the Recommended Procedures Weight loss is the act of engaging in a number of activities, including body exercises and dieting, in a bid to reduce body mass.
• Healthy Foods and Obesity: Unhealthy Weight Loss Methods and Media Weight Loss Campaigns This is ironical bearing in mind the amount of information in the media encouraging people to adopt healthy eating habit in effect to contain the increase of obesity.
• Weight Loss Systems: The Dietary Approaches to Weight Loss Although a balance of a check on the causes of obesity is required for a person to lose weight, this paper focuses on the dietary approaches to weight loss.
• Weight Loss Alternatives: Viable Options for Losing That Extra Weight Since the onset of this century, one of the most prevalent problems that has afflicted the society, especially in the developed countries, is that of obesity.
• Diabetic and Elder Patients Experience Superior Cardiovascular Benefits After Gastric Bypass Induced Weight Loss
• Common Fat and Weight Loss Myths
• Family Functioning and Weight Loss in a Sample of African Americans and Whites
• Health and Social Care: Bariatric Surgery Weight Loss Successes
• Dangerous Weight Loss Drugs vs. Safer Alternatives
• Chemistry and Weight Loss Drugs
• Dieting and Weight Loss Drugs
• Fad Diet Programs and Its Effects – Nourishment, Obesity, Weight Loss Plans
• Diet Pills and Weight Loss Supplements
• Essential Weight Loss Guides on How You Lose Poundage Fast
• Cardiovascular Risks and Benefits of Medications Used for Weight Loss
• Herbal Remedies Used for Weight Loss
• Eating Wisely and Exercise Plan For Weight Loss
• Food Cue Reactivity and the Brain-Heart Axis During Cognitive Stress
• Disturbing New Study About Obesity and Weight Loss
• Eating Habits for Effortless Weight Loss
• Body Image and Body Avoidance Nine Years After Bariatric Surgery and Conventional Weight Loss Treatment
• Advertisement for the Weight Loss Product
• Excessive Weight Loss Teenage Girls
• America’s Obsession With Weight Loss and Body Image
• Chinese Diet Green Tea for Weight Loss
• Behavior Modification and Weight Loss
• Cognitive Behavioural Therapy for Weight Loss
• Anorexia Nervosa: Self Starvation and Dramatic Weight Loss
• Calorie Restriction for Weight Loss
• Aged and Weight Loss Surgery
• Diet Soda and Its Effect on Your Weight Loss Program
• Fast and Lasting Weight Loss: Fast Weight Loss for Special Occasions
• Diet and Fitness Winning Tactics for Weight Loss
• Aerobic Exercise for Weight Loss
• Exercise Program for Weight Loss Strength and Vitality
• Distribution and Disavowal: Managing the Parental Stigma of Children’s Weight and Weight Loss
• Encouraging Healthy Living Without the Emphasis on Weight Loss as the Main Purpose of Living Healthy
• Abdominal Exercise and Weight Loss
• Cosmetic and Weight Loss Surgery
• Eating Healthy and Weight Loss While Breastfeeding
• Busy Moms and Weight Loss Challenge
• Exercise and Weight Loss: The Science of Preserving Muscle Mass
• Different Methods for Weight Loss
• Chromium Picolinate and Weight Loss
• Fitness Topics
• Obesity Ideas
• Social Norms Essay Ideas
• Wellness Essay Topics
• Sugar Paper Topics
• Yoga Questions
• Diabetes Questions
• Malnutrition Titles
• Chicago (A-D)
• Chicago (N-B)

IvyPanda. (2024, March 2). 62 Weight Loss Essay Topic Ideas & Examples. https://ivypanda.com/essays/topic/weight-loss-essay-topics/

"62 Weight Loss Essay Topic Ideas & Examples." IvyPanda , 2 Mar. 2024, ivypanda.com/essays/topic/weight-loss-essay-topics/.

IvyPanda . (2024) '62 Weight Loss Essay Topic Ideas & Examples'. 2 March.

IvyPanda . 2024. "62 Weight Loss Essay Topic Ideas & Examples." March 2, 2024. https://ivypanda.com/essays/topic/weight-loss-essay-topics/.

1. IvyPanda . "62 Weight Loss Essay Topic Ideas & Examples." March 2, 2024. https://ivypanda.com/essays/topic/weight-loss-essay-topics/.

Bibliography

IvyPanda . "62 Weight Loss Essay Topic Ideas & Examples." March 2, 2024. https://ivypanda.com/essays/topic/weight-loss-essay-topics/.

Our wellness advice is expert-vetted . Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission. Reviews ethics statement

How to Lose Weight and Keep It Off by Avoiding These 6 Habits

Weight loss can be challenging enough without dealing with these frustrating pitfalls.

Losing weight can be a question of mind over matter.

Summer is here. Have you sculpted your beach body yet? Once you've started your weight loss routine, stay vigilant, and make sure you keep on track. Studies have found that the  vast majority of people who lose weight  aren't usually able to maintain it for more than a year. In fact, many actually end up gaining much of the weight back thanks to a phenomenon called " weight cycling ." But though you might end up succumbing to this, there are certain habits that may be sabotaging your success. 

Your weight doesn't determine your health , so if you're finding weight loss to be a frustrating and fruitless feat, you have our permission to give it up and focus on other aspects of your wellness instead. If you're committed to your weight loss goal, you should try taking a new approach, such as finding a more optimal time of day to exercise .

You should also consider some pitfalls that you can avoid to help improve your chances of success. Here's what not to do.

You have a short-term attitude

Everything on this list is somewhat of a hard truth, but this is often the hardest to accept (and change). If you approach weight loss with a short-term attitude, you may not make it anywhere except on the yo-yo diet train. 

Without a long-term approach to weight loss, you may lose 10 or more pounds in two weeks and then suffer a rebound when you discover that regimen wasn't working for you. This is all too common when people embark on strict diets such as keto or paleo , or fad diets that promise rapid weight loss. In reality, for most people, a well-balanced diet that includes all food groups and even some treats works best in the long run. 

Part of successful, sustainable weight loss -- i.e. losing the weight and keeping it off for good -- is understanding that fad diets, excessive exercise and "detoxes" don't usually work. They only last as long as your willpower lasts, and I'm willing to bet that's not more than two weeks to a couple of months. 

There are no quick fixes, miracle cures or magic pills when it comes to weight loss, despite what the wellness industry might have you believe: Losing weight requires dedication to a plan that supports long-term healthy habits. 

The general recommendation for weight loss is a rate of one to two pounds per week, although initial weight loss might surpass that for people who are very overweight, and then slow down to the suggested one to two pounds per week. Studies have shown this to be an effective way to lose weight without losing too much water or lean tissue -- and to avoid a rebound . 

Overcoming an all-or-nothing mindset promotes long-term weight loss.

You're practicing an all-or-nothing mindset

Many people who struggle with a short-term attitude also struggle with an all-or-nothing mindset. I began my health and fitness journey with this mindset. I cut out all  processed foods : no bread , no pasta, no milk, no cheese  and no individually wrapped snacks. I basically existed on chicken, vegetables and berries . 

This was great until it wasn't, and I ended up on a CVS run for all the chocolate and Goldfish I could hold in two hands. Then, because I'd "ruined" my diet, I would eat as much as I could physically handle, because, "Why not? I already ruined it." 

Then I'd feel bad about the snacks I ate and return to my overly restrictive regimen the next day. This is a destructive cycle to be in, but it's something I see all the time with personal training clients. An all-or-nothing mindset can keep you in a perpetual cycle of lose-gain-lose, not to mention shame and guilt around food . 

This all-or-nothing concept applies to fitness, too: If you've been doing  the most effective workouts to get in shape in the least amount of time left and right but don't feel fitter or stronger, you might be doing too much. Toning it down could -- counterintuitively -- be the answer to improving your fitness (and playing the long game). 

A supportive community, IRL or online, can keep you motivated to lose weight and stay fit.

You suffer from a poor support system

Supportive friends, family members and significant others are critical to successful weight loss. If I was asked to cite the most common reason for not sticking to a healthy diet from my past personal training clients, I would say stigma. 

That's right. As silly as it sounds, people really do get made fun of for eating healthy, especially in regions where food is an integral part of the culture. Growing up in southern Louisiana near New Orleans, I experienced this very often when I decided I was making changes to my diet.

At family gatherings and social outings, I'd get comments like, "That's all you're eating?" or, "You're really not going to eat any dessert?" or, laden with sarcasm, "Next time we'll have a salad potluck."

It's not fun to be ridiculed or scoffed at, especially for things you care about (like your health!), so it can be very easy to fall into a trap of eating -- and drinking -- for the sake of your social life. This is why a solid support system is key to long-term weight loss. Without it, the journey can feel lonely and intimidating. 

If you currently feel you lack a support system, try having open conversations with your friends, family and partner about it. You can make it clear that they don't have to change their eating habits if they don't want to, but that your health means a lot to you and you'd appreciate it if they didn't mock or downplay your hard work. 

If an IRL support system isn't working out, turn to online communities that promote both health and body positivity. I really love Flex and Flow on Instagram , Health At Every Size and the Intuitive Eating Community . These communities emphasize health without emphasizing weight, which is helpful because when you focus on health outcomes, you'll reach your happy weight with ease. Reddit also has a great forum ( /r/loseit ) where you'll find lots of real-life stories about weight loss. 

Exercise is important for an overall healthy lifestyle, but it's hard to lose weight from exercise alone.

You assume exercise conquers all

If you're at all attuned to the wellness industry, you'll know this saying: " Abs are made in the kitchen, not the gym ." Even if your goals don't include a shredded stomach, the adage is still relevant. You just can't out-exercise a poor diet. 

Exercise should be part of your overall approach to weight loss because it's proven to aid weight loss (not to mention its long list of other health benefits ), but it's difficult to lose weight from exercise alone. Many people overestimate the number of calories they can burn from their workouts; it's typically a lot less than you think, and far less than the calories your body burns at rest during the day just maintaining your current physique. 

For example, a 154-pound man will burn fewer than 450 calories during an intense, hour-long weight-lifting workout. You can easily cancel that effort out if you don't pay any attention to your diet. The exact number of calories you burn during exercise depends on many factors, including your current weight, the intensity of the activity, the length of the workout, your age and your body composition .

Plus, focusing on only exercise can lead to a destructive cycle of exercising extra to burn off calories you feel you shouldn't have eaten. Or you may end up feeling like you need to "earn" your calories through exercise. Either way, taking this approach can lead to a strained relationship with food and exercise, as well as stalled weight loss. 

Some people, such as those who have spent years putting on muscle mass, can eat lots of calorie-dense food and not gain weight because muscle burns more calories at rest. Even if you can eat whatever you want and lose or maintain your weight, that doesn't mean it's healthy for you. 

A diet rich in fruit, vegetables, healthy fats, lean proteins and some whole grains will serve you best in terms of sustainable weight loss and health. Combined with a consistent exercise routine , you'll experience sustained weight loss and weight maintenance once you reach your goal weight.

Chronic stress and sleep deprivation can hinder weight loss progress.

You lack sleep, have high stress and work too much

Losing weight will be much harder if you're chronically stressed , sleep-deprived or overworked . This scenario may sound familiar to you: 

• You wake up motivated and ready to seize the day. You have plans for a post-work interval run and your healthy, prepped dinner is waiting in the fridge for you.
• A few hours into the day, your lack of sleep catches up with you. You reach for the afternoon coffee . 
• By the time work is over, you're way too drained to go for that run. You decide to skip it. 
• You're tired and maybe a little stressed or moody, so you nix the healthy dinner and hit a drive-through instead -- because you want comfort food.

This is OK if it happens occasionally (everyone deserves a lazy evening every once in a while), but weight loss will seem impossible if this happens all the time.

The truth is that nutrition and exercise are only two components of a healthy life that can lead to weight loss. While important, too strong of a focus on nutrition and exercise can cause you to overlook other factors that are just as important: sleep and stress management. 

Supplements don't work unless you do.

You're depending too much on supplements

I hate to be the bearer of bad news, but that fat burner supplement in your medicine cabinet isn't going to do the work for you. While certain supplements may help you reach your weight loss goals, you have to work to make your supplements work. 

For example, incorporating a daily protein shake in the mornings can help you feel fuller throughout the day, which may help keep cravings at bay. Increased protein intake can also help you build muscle , which aids in body recomposition . 

Certain weight-loss supplements do have some evidence backing them , but no supplements are proven like the method that no one wants to take: eat fewer calories than you burn . 

Most Popular

Not just the us – british students are also drowning in debt, most common misconceptions about language learning: what do redditors think, how to write a literary analysis essay, are gender studies and philosophy majors misunderstood reddit weighs in, students caught their professor evaluating assignments with chatgpt. what does reddit think, how to lose weight essay sample, example.

Cutting down on sugars and starches is difficult, but it is perhaps the best first step. These elements are very tasty and common, but controlling your intake of these factors will significantly reduce your weight. According to Heathline, “The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories. Now instead of burning carbs for energy, your body starts feeding off of stored fat” (“How to Lose Weight Fast: 3 Simple Steps, Based on Science”). It is said that within the first week of this diet, one can lose up to 10 pounds. This reflects both body fat and water weight.

Speaking of weight, it is important to lift them in order to shed some pounds. Being physically active in general helps, but lifting weights can work on body fat more intensely. According to My Fitness Pal, “Your best bet for fat loss will be to perform a combination of cardio and strength training. After all, one study in BMC Public Health found overweight and obese adults who followed a 12-week cardio and resistance-training program lost more weight than those who only did cardio” (“Can Lifting Weights Help You Lose Fat?”). Also of note is that lifting weights increases testosterone and growth hormone, which makes you lose fat easier eventually. Besides, these hormonal effects increases your good mood and promotes a more positive body image.

Like many areas of health, getting enough sleep is vital. Unsurprisingly, a lack of sleep has been connected to weight gain and unhealthy weight in general. As stated by Healthline, “People with short sleep duration tend to weigh significantly more than those who get adequate sleep. In fact, short sleep duration is one of the strongest risk factors for obesity. In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively” (“10 Reasons Why Good Sleep Is Important”). As it can be seen, sleep has a large impact on our weight gain and loss. Besides, it is nice to feel well-rested.

It is also important to eat well. There is no need to starve yourself to lose weight. In fact, this is a rather unhealthy way to lose weight. It is best to eat regular meals that are focused on a low-carb diet. This way, your body will receive the nourishment it needs, and also your metabolism can be stable (“How to Lose Weight Fast: 3 Simple Steps, Based on Science”).

Furthering on the topic of metabolism, it has a significant impact on how we lose and gain weight. Eating the right foods that will increase our metabolism undoubtedly helps us to lose some pounds. Foods such as almonds, beans, berries, bone broth, celery, chia seeds, chocolate, apple cider vinegar, cinnamon, coconut oil, coffee, curry, fish, grapefruit, green tea, hot peppers and jalapenos, lean turkey, seaweed, spinach, watermelon, and water are all sources of nourishment that boosts metabolism (Monaco, Emily). Of course we should not overindulge in these foods. However, eating these items regularly will increase our metabolism and promote weight loss.

Weight loss can be a difficult journey. However, by consuming less sugars and starches, lifting weights a few times a week, getting great sleep, eating regular meals with less carbs, and increasing metabolism through the foods we take in, we can manage to lose weight and be healthy at the time. Losing weight should not be suffering, but rather a conscious decision we stick to.

Works Cited

“How to Lose Weight Fast: 3 Simple Steps, Based on Science.” Healthline, Healthline Media, www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible#section1.

“Can Lifting Weights Help You Lose Fat? | Fitness | MyFitnessPal.” Under Armour, 9 Oct. 2018, blog.myfitnesspal.com/can-lifting-weights-help-you-lose-fat/.

“10 Reasons Why Good Sleep Is Important.” Healthline, Healthline Media, www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important.

Monaco, Emily. “21 Foods That Increase Metabolism (You’ll Love #7).” Organic Authority, Organic Authority, 6 Nov. 2015, www.organicauthority.com/health/no-more-diets-16-foods-that-naturally-boost-your-metabolism.

Follow us on Reddit for more insights and updates.

Comments (0)

Welcome to A*Help comments!

We’re all about debate and discussion at A*Help.

We value the diverse opinions of users, so you may find points of view that you don’t agree with. And that’s cool. However, there are certain things we’re not OK with: attempts to manipulate our data in any way, for example, or the posting of discriminative, offensive, hateful, or disparaging material.

Cancel reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

More from Essay on Obesity Examples and Samples

Nov 23 2023

Why Is Of Mice And Men Banned

Nov 07 2023

Pride and Prejudice Themes

May 10 2023

Remote Collaboration and Evidence Based Care Essay Sample, Example

Related writing guides, writing an expository essay.

Remember Me

What is your profession ? Student Teacher Writer Other

Forgotten Password?

Username or Email

Lose 4 Pounds In 4 Weeks Without Going On A Diet: Take My FREE Mindful Eating Course

Michele Lian

How To Lose Weight Without Losing Your Mind

(Disclosure: This post contains affiliate links, which means that I’ll earn a small commission if you decide to buy using these links. Buying won’t cost you anything extra, but it’ll allow this blog to earn an income―thank you if use them! You can read my full affiliate disclosure  here. )

Losing weight isn’t easy, but it’s not rocket science either.

Most people think it calls for some magical diet plan (it doesn’t exist), the perfect workout (doesn’t exist either), and a go-big-or-go-home mentality (it’ll work…until you plateau and burn out).

Here’s the truth: The more complicated your weight-loss plan, the more you’ll end up going round in circles, and the less likely you’ll be to stick to it and make any progress.

If you want to lose weight without losing your mind, the best thing you can do is to keep things as simple as possible.

Here’s how.

STEP 1: KNOW WHY YOU WANT TO LOSE WEIGHT

Trying to lose weight without a meaningful ‘why’ is like getting into a boat and sailing off into the open seas without a destination or a map in mind — your chances of getting lost are high, and when the waters get rough, you’ll likely to want (and need) to turn back.

Without a deeply personal and meaningful ‘why’, you’re likely trying to lose weight because of external reasons like wanting to fit in, checking off certain ‘shoulds’ (like pressure from a partner or your doctor), or just because everyone around you is doing it.

Whenever I think about creating change that calls for long-term commitment, I do the five ‘why’s’ exercise, which basically involves asking myself why I want to do something five times until I get to my core motivation.

For example:

Q: What do you want to accomplish?

A: I want to lose 60 pounds.

Q: Why do you want to lose 60 pounds?

A:   Because I want to feel healthier.

Q: Why do you want to feel healthier?

A: So I can have more energy.

Q: Why do you want to have more energy?

A: So I can spend more time playing with my kids.

Q: Why do you want to spend more time playing with your kids?

A: Because I don’t want to miss out on the chance to have more time with them

Q: Why don’t you want to miss out on the chance to be with your kids more?

A: Because I’m getting older, life is short and I don’t know how long I’ll be around for, especially if I’m not healthy.

Having this compelling reason in place will help keep you anchored and less likely to question your decision, yourself, and how you’re going about reaching for your goal when things get tough.

What’s your big why?

STEP 2: REMEMBER THAT YOU’RE HUMAN

As a human, you’re inherently flawed, and will slip up.

Or feel like giving up at some point, all throughout your weight-loss journey.

It’s expected and it’s OK — I’m here to tell you that you don’t need to be perfect or get things right 100% of the time to make progress .

STEP 3: PRACTICE SELF-COMPASSION

You’re more likely to be cruel to yourself than you are to others, and this tendency can be obvious in the way you talk to yourself.

Self-talk like the quick and casual “what a loser” you mutter under your breath when you have an awkward moment with a colleague or even the constant “you’re so fat and lazy” you say to the person in the mirror when you miss a workout.

These may seem inconsequential and harmless, especially since you’re not hurting anyone else, but they gradually chip away at your self-worth every time you do it.

Being kind to yourself, on the other hand, can have the opposite effect.

By giving ourselves unconditional kindness, we avoid destructive patterns of fear, negativity, and isolation, says Dr. Kristin Neff, the author of Self-Compassion: The Power Of Being Kind To Yourself

At the same time, she adds, self-compassion fosters positive mind states such as happiness and optimism — the mental state you’d want to be in when you’re tackling something that takes time, patience, and resilience like losing weight and keeping it off.

STEP 4: CHECK IN WITH YOUR DOCTOR

Can’t seem to lose weight no matter how hard you try?

While what and how much you eat matters, there may be other factors contributing to your weight gain (or lack of weight loss).

Certain medications that you’re taking, like that for depression, epilepsy, birth control, and high blood pressure can encourage weight gain, making weight loss an uphill struggle.

Speaking to your doctor can help you pinpoint the source of your struggle to lose weight and your next steps to figuring out possible solutions.

STEP 5: GET CLEAR ABOUT THE CHANGES YOU WANT TO MAKE

Once you’re certain about why you want to lose weight, you’ll need to get crystal clear about how you’re going to do it.

Whether it’s going on a specific diet temporarily or changing your approach to food for the long haul, forging ahead on a planned path that you’re willing, able, and committed to following will help prevent doubt, uncertainty, or confusion from creeping in down the line.

STEP 6: FORGET ABOUT COUNTING CALORIES AND EATING CLEAN

Counting calories and eating clean may sound logical at first, but relying on these external tactics to lose weight doesn’t work for everyone for a simple reason: It bypasses the crucial step of learning to listen to your body and giving it what it needs.

The other reason these strategies can backfire is that they require tremendous amounts of willpower, which is an easily-depleted internal resource.

And when you’re running on an empty willpower tank, you’re more likely to make decisions that conflict with your goal — outcomes that make you feel like a failure because you’re not able to ‘stick with it’.

When it comes to losing weight and keeping it off, you’re better off looking within for answers that feel right for you, not what everyone else is doing.

STEP 7: STOP WEIGHING YOURSELF DAILY

Stepping on a weighing scale can be maddening, especially if you’re doing it every day — one day you’re up, the next day you’re down, and on other days, nothing’s changed. 

Before you know it, you’re obsessing over what you could’ve done differently that day, taking extreme measures like eating less and exercising more or feeling tempted to take that shiny new diet for a spin.

Rather than using only a scale to measure your progress, try focusing on other things like your energy level, how your clothes fit and how much more confident you’re beginning to feel by being consistent with your habits.

STEP 8: DON’T BE AFRAID OF CARBS AND FAT

One of the biggest misconceptions when it comes to nutrition is that carbs and fat make you well, fat.

The truth is, they don’t — eating too many calories consistently makes you fat.

In fact, your body needs carbohydrates and fat to function properly. 

Very simplistically, carbs fuel your muscles, brain, and just about every bodily function in your body that requires energy, while fat is an essential building block of your cells and hormones; they also help cushion and protect your internal organs.

Yet, carbs and fat are the first to go on the chopping block when someone goes on a diet because it’s so easy to eat them in excess.

Your best bet when it comes to keeping your sanity intact while trying to lose weight is this: Eat both in moderate portions that allow your body to thrive, instead of having them sent to ‘storage’ (and you, gaining weight) or encouraging your body to hold on to fat, which is what happens when you go on a restrictive diet.

STEP 9: EAT MOSTLY FRESH, WHOLE FOODS

When losing weight is your goal, moderation and consistency are your best friends.

The best foods to eat for weight loss are those that are packed with fiber, vitamins, minerals, and antioxidants.

Foods that are rich in these nutrients — fruits , vegetables , potatoes , beans , and whole grains — are also the ones that we don’t tend to binge on or overeat (ever heard of someone bingeing on apples?), making it easier to eat healthily, and in moderation more consistently.

STEP 10: LEARN HOW TO LISTEN TO YOUR BODY

Just like having a big ‘why’ in place to guide you, combining a sustainable nutrition strategy with the ability to eat mindfully or intuitively (or both) can help tremendously in keeping you in a healthy mental state throughout your weight-loss journey.

Even though mindful and intuitive eating are not geared towards weight loss, their focus on food and physical awareness, as well as your mental health can set you up for a much healthier approach to it.

ABOUT MICHELE

I’ve worn multiple hats over the years: Emotional eating survivor, microbiologist, writer, Deputy Editor at SHAPE Malaysia, American Council On Exercise-certified personal trainer, Levels 1 and 2 Precision Nutrition-certified sports nutrition coach, and now, self-care advocate. As you might guess, I’m fascinated with food, movement and learning how to take better care of myself as I make my way through this crazy, chaotic world, and my mission is to help you do the same.

HELPFUL RESOURCES

$5 Meal Plan Cut back on the stress of cooking your own meals, and save time and money with a meal-planning service like $5 Meal Plan . As a member, you’ll get a pre-made meal plan, recipes and shopping list for five dinners and sides, plus one breakfast and lunch emailed to you every week. Prefer to have a custom plan for each week? You can pick specific recipes by cooking method, ingredients, dietary preference and meal of the day. Sign up for a free, 14-day trial here .

Amazon Fresh Barely have time to cook, let alone do your grocery shopping? Shop online and have all your ingredients delivered to your doorstep with Amazon Fresh . Get all the fruit, vegetables, meat, seafood, dairy, whole grains and even kitchen supplies you need to cook healthy, flavorful meals at home.

Amazon Meal Kits Want healthy meals that taste good and all the ingredients you need picked out, prepped and sent to your doorstep? Amazon Prime members (not one yet? You can  sign up for a 30-day free trial here ), have the option to order  Amazon Meal Kits , which contain fresh, prepped, one-pan meal ingredients that you can whip into a meal in 10 minutes or less.

iHerb This I order all my daily vitamins plus my favorite healthy snacks and natural personal care essentials from iHerb because all the products they sell are independently tested by third-party laboratories to verify their quality and authenticity. Shipping is usually quick and free (with a minimum purchase), making it a convenient alternative. If this is your first time buying, you get 10% off their first order.

Online-Therapy.com Therapy has taught me to look at my life and the metaphorical mountains (mental, emotional, and physical) I’m climbing from a different perspective, and how to navigate them in better, healthier ways — skills that I feel everyone should have but aren’t taught in school, and rarely, at home. Online-Therapy offers you an affordable way to get the help (or mental health flossing as I like to call it) you need starting from $40 per week. Membership comes with a live, 45-minute session with your therapist plus unlimited messaging each week, and access to their online cognitive behavioral therapy program. Together, these tools equip you with the skills you need to navigate difficult emotions, as well as yoga and meditation videos for additional support. If this is your first time using Online-Therapy, you’ll receive 20% off your first month here .

START HEALING YOUR RELATIONSHIP WITH FOOD

Struggling with constant overeating and uncontrolled weight gain? My free, 4-week  Lose 4 Pounds In 4 Weeks Without Going On A Diet  email course  is designed help you zero in on your overeating triggers so you can start nipping them in the bud once and for all. To sign up, head over  here .

Photo:  Parker Johnson  /  Unsplash

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Sample details

• Determinants of Health,
• Healthy Food,
• Weight loss
• Views: 1,373

Related Topics

• Vegetarianism
• Hospitality
• Health equity

Process Analysis How To Lose Weight

The article discusses the issue of weight obesity and how it is one of the leading causes of death in the world. Many people struggle with weight loss and often turn to useless and sometimes dangerous methods, such as fasting or surgery. The author suggests some easy steps to safely start the journey to losing weight, such as listening to one’s body, keeping the body active, eating good calories, and hydrating the body. The author stresses the importance of being patient and developing healthy habits for long-term success.

Weight Obesity is one of the highest leading causes of death in the world. Most people struggle with disappointment and frustration with weight loss. Commonly, we are impatient, and want our fat melted away now. Americans spend millions of dollars a year on useless, so called miracle pills, or fat burning, movie star sponsored, elixirs. Even more money is spent going under the knife, whether it be a gastric bypass or the more common plastic surgery, like liposuction.

There are others who choose even more dangerous methods, such as fasting. In my opinion, that’s the same thing as starving ourself. Some people, such as myself, have hormonal deficiencies that make it even that much more difficult to shed those pounds. know the frustration first hand. There are a few easy steps that you can do to safely start your journey to losing weight. Safely, is the key word here. First, remember that you are unique. Just because something worked for your friend or their friend, doesn’t mean it will work for you.

ready to help you now

Without paying upfront

Your body’s genes are different. So it’s best if you stay away from other people’s fads. Listen and pay attention to what your body is telling you. Secondly, and can’t express this enough, keep oving. I’m certainly not saying to try and run a marathon your first week. What I’m saying is that every step counts. Keep your body active. The goal here is to burn more than you consume. Your body is a machine; it’s an amazing thing. Once you get your metabolism running you will continue to burn calories even as you sleep!

It needs fuel to run. However, too much intake, and not enough burning, causes the excess weight. Walking is a good place to start. If you park a little bit further away from the front door, start taking the stairs up to your office, or other things to get you moving a little ore, you can slowly progress to walking around the block, etc. Thirdly, remember your body needs premium fuel. You should be eating good calories such as high protein, low fat, low carbohydrate foods.

Fresh fruits and vegetables, lean meats, and fish are always a safe bet. You want your metabolism to kick it up a notch, but stuffing it full of greasy or sugary foods will only bog you down. Try to start having five to six smaller meals a day, rather than the three big ones. This will keep your metabolism running. You need to flush and hydrate your engine by drinking plenty of water. The ecommended amount suggested is at least eight glasses a day. Lastly, the main thing to remember is that you must start thinking healthy too.

Start taking care of yourself better and give your body the rest it needs. It’s recommended that you get at least eight hours of sleep a night. Start choosing better foods, and healthier snacks. Keep your body moving. It’s not going to happen overnight, but you will start to feel better. Once you Start to feel better, it will all become easier. It will become a habit and be second nature to you. Be patient, and keep the course. Every little change makes a difference to becoming a healthier you.

Cite this page

https://graduateway.com/process-analysis-essay-how-to-lose-weight-42465/

You can get a custom paper by one of our expert writers

• Energy drink
• Chemical bond
• Chemical Engineering
• Organic Food
• biochemistry
• Carbohydrate

Check more samples on your topics

How to lose weight without losing your mind.

Over the years, people have spent a lot of time debating, discussing and sometimes battling over the pros and cons of virtually all diets products and programs available in our society. One of the critical issues has been to understand a diet with short term weight loss results without any serious health consequences. Research shows

Musical Analysis of Lose Yourself

When faced with the decision of which pop song really stood out to me during my youth and adolescent years, the song “Lose Yourself” by Eminem immediately came across my mind. From listening to this song during soccer game warm ups, to quietly being indulged in my own headphones while studying for high school exams,

Karl Marx: The Proletarians Have Nothing to Lose but Their Chains

Karl Marx firmly believed that society is comprised of two opposing social classes. These are no other than the bourgeoisie and the proletariat. The two are in constant struggle against each other. The conflict between the two has been going on for years and until now, the success of the proletariat on the global level

How to Lose a Guy in Ten Days

Discussing the impact of media on gender perceptions, this essay focuses on the film How to Lose a Guy in 10 Days. In this movie, Andie bets that she can drive away a man by being needy, while Benjamin bets he can win any woman's heart. These scenes convey misleading messages to young adult women

Should Prisoners lose their Constitutional Rights while in Prison

Constitution

As the number of prisoners increase within the prison systems today, a question has risen on should prisoners lose their constitutional rights while in prison. Constitutional rights are the rights that are granted to the citizens by the government. These rights can’t be taken away legally. The way a prisoner is treated is not based

Rules of Evidence: “Find It, Lose It, Move It”

When thinking about how answers come about when dealing with science, one would think that facts are what scientists are looking for. That is a misconception because science deals with evidence not facts. It could take days or it could take years to find the evidence that makes the product true. There are three main

Effect of Sucrose Molarity on Potato Tuber Weight

Using Sucrose Solutions to Determine Osmolarity of Potato Tubers Based on Weight By Thomas Pelikan Biology 200A Section 004 Kimberly Schmidt October 2, 2012 Abstract: In this experiment we were trying to determine the osmolarity of potato tubers by weighing them before and after incubating them in solutions of sucrose with varying molarities. To find

My Weight Loss Journey Sample

I was at my place when it foremost hit me. I was looking in my bathroom mirror and although I had felt similar to this earlier. this clip was different. I was tired of seeing what I looked like and have ne'er felt so suffering about myself in my full life. This clip. nevertheless. I

How I Lost Weight And Got Into Coastal Carolina University

College Experience

I was just 14 years old when I had gotten accepted into Wake STEM Early College High School. Wake STEM is a high school that focused mainly on the subjects of science, technology, engineering, and mathematics. Wake STEM was also partnered with North Carolina State University, which was one of the colleges I wanted to

Hi, my name is Amy 👋

In case you can't find a relevant example, our professional writers are ready to help you write a unique paper. Just talk to our smart assistant Amy and she'll connect you with the best match.

• Type 2 Diabetes
• Heart Disease
• Digestive Health
• Multiple Sclerosis
• Diet & Nutrition
• Supplements
• Health Insurance
• Public Health
• Patient Rights
• Caregivers & Loved Ones
• End of Life Concerns
• Health News
• Thyroid Test Analyzer
• Doctor Discussion Guides
• Hemoglobin A1c Test Analyzer
• Lipid Test Analyzer
• Complete Blood Count (CBC) Analyzer
• What to Buy
• Editorial Process
• Meet Our Medical Expert Board

7 Surgical Weight-Loss Procedures: Choosing the Type for You

• Types of Surgery
• Gastric Bypass

Adjustable Gastric Banding

Sleeve gastrectomy, biliopancreatic diversion, weight loss devices, gastric balloon.

• Vagal Blockade
• How to Choose

Many types of weight loss surgery are available for treating obesity and overweight . It's estimated that 41.9% of people in the United States live with obesity.

Without treatment, obesity could lead to serious complications. Diabetes , high blood pressure , and high cholesterol are some of the chronic disorders that are related to obesity.

This article covers several surgical weight loss options, their advantages, potential drawbacks, and risks .

Halfpoint / Getty Images

Who Are Weight Loss Surgeries For?

Weight loss surgery (bariatric surgery) is a commitment. It involves making changes to diet and lifestyle to get the most benefits for weight loss and improved health.

Bariatric surgery is for people who are living with obesity. It's not always the first choice for weight loss, however. People with obesity usually try many strategies, but nothing works. Weight loss surgery is used to reduce the health risks that are associated with obesity, such as heart problems.

Weight loss surgery is for people with a particular body mass index (BMI) and/or obesity-related health conditions. Obesity is defined as a BMI of 30 or greater, and severe obesity is a BMI of 40 or greater.

Body Mass Index

Body mass index  is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age. Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.

Understanding the Types of Weight Loss Surgery

Bariatric surgery might be categorized into types, including restrictive surgery, malabsorptive surgery, combination/mixed, and reduction of hunger hormones.

Restrictive surgery is effective for weight loss because it reduces the size of the stomach. After this surgery, people take in fewer calories because they get full after eating less food.

Malabsorptive surgery involves removing part of the small intestine or bypassing it. Shortening the small intestine means that fewer nutrients are absorbed from food.

Combination surgeries involve the small intestine and the stomach. A portion of the stomach is removed, and then part of the small intestine is either bypassed or reduced. Fewer nutrients are absorbed, and people feel full after eating less.

Some types of surgery also reduce the amount of hunger hormones produced in the stomach. Removing the section of the stomach that secretes these hormones produces less hunger.

Gastric Bypass Surgery (Roux-en-Y)

A gastric bypass, also called a Roux-en-Y, is a combination surgery that affects the stomach and the small intestine. It is primarily restrictive but also results in malabsorption, and it reduces hunger hormones.

The procedure involves reducing the stomach's size. Staples are used to reduce the stomach to about the size of an egg. The smaller pouch stomach is then attached to the second section of the small intestine. Food bypasses the first and part of the second section of the small intestine.

Gastric bypass surgery is considered the gold standard for weight loss surgery. This surgery tends to result in more weight loss than other types.

A 2024 study found over 46% achieved remission of type 2 diabetes after gastric bypass, significantly more than people who had sleeve gastrectomy.

Another study showed the type 2 diabetes remission rate was high even if the person regained weight.

A gastric bypass is difficult to reverse if a future medical reason requires it. While this rate is much lower than other surgeries, about 4% of people with a Roux-en-Y bypass will regain some of the weight they lose.

Long-term complications of gastric bypass include dumping syndrome (food enters the bowel too fast after eating), iron deficiency anemia, gallstones, and bowel obstruction.

Gastric bypass has a higher risk of causing complications in the first month than other bariatric surgeries. In addition, in the five years after having this surgery, there's a higher likelihood of needing more procedures or surgeries compared to other types of bariatric surgery. There is about a 1% risk of a leak at the surgery site.

This surgery may also be called lap band surgery or laparoscopic gastric banding surgery . It is a common form of weight loss surgery that reduces the amount of food the stomach can hold.

In adjustable gastric banding surgery, a band is placed around the top part of the stomach. It results in a smaller stomach, which leads to being full sooner during a meal.

For people who live with diabetes, gastric banding surgery brings the disease into remission in 57% of cases. People might lose about 45% of what is considered their excess body weight. The band can be adjusted as needed or it can be removed, meaning this surgery is reversible.

Adjustable gastric banding may be less effective for weight loss than the surgeries that also involve shortening the small intestine.

This surgery tends to have lower rates of certain risks (including death) than some types of bariatric surgery. However, the rates of needing a second procedure in order to get the desired results are higher than they are in other forms.

Sleeve gastrectomy , also called gastric sleeve surgery , is one of the more common weight loss surgeries in the United States.

In gastric sleeve surgery, most (about 80%) of the stomach is removed and closed up with staples. The part that's left is narrower, in the shape of a banana. People have less area in the stomach, so they feel full quickly when eating.

Removing part of the stomach might result in the stomach making fewer hormones that control appetite, causing less hungry. This surgery may lead to more weight loss than with the adjustable gastric band, with people losing about 60% of their excess body weight. Only the stomach is affected, and the small intestine is not altered.

The stomach is not simply bypassed in this surgery, part of it is actually removed, so reversal is not possible. Some people may experience vitamin or mineral deficiencies after having this surgery.

This surgery comes with a risk of developing reflux (stomach acid coming up into the esophagus), which sometimes doesn't respond to any treatments. In some cases, this surgery may be converted to a Roux-en-Y gastric bypass if the reflux is severely affecting quality of life.

The reflux may be related to developing a hiatal hernia , which is when the stomach pushes up into the chest through a hole in the diaphragm.

Biliopancreatic diversion surgery is used less often than gastric sleeve, gastric bypass, and gastric banding.

A biliopancreatic diversion is done in two parts, affecting both the stomach and the small intestine. First, most of the stomach is removed, leaving only a small section.

Next, the second part of the small intestine, the jejunum , is surgically separated from the first section (the duodenum ) and the last section (the ileum). The duodenum and the ileum are connected together, bypassing the jejunum.

Food travels through the small stomach and the two sections of the intestine. As a result, people feel full quicker when eating, and fewer calories are absorbed in the small intestine.

This surgery, which affects both the stomach and the small intestine, is effective for weight loss. One research review showed that 59% of people had effective weight loss at 34 months after surgery.

In addition to consuming and absorbing fewer calories, the hormones that control hunger (which are produced in the stomach) are also reduced. This procedure is effective for achieving remission from type 2 diabetes in up to 84% of people.

Because this surgery results in such high levels of calorie restriction, it could prevent the absorption of enough vitamins, minerals, and protein from food.

Due to severe malabsorption , 0.5% to 4.9% of people will need more surgery on the small intestine. Insufficient weight loss might occur in 0.5% to 2.78% of cases.

Single Anastomosis Duodeno-Ileal Bypass With Sleeve Gastrectomy (SADI-S)

Single anastomosis dueodeno-ileal bypass with sleeve gastrectomy (SADI-S) was developed to be a simplified alternative to the biliopancreatic diversion surgery.

SADI-S surgery involves removing most of the stomach, closing off and bypassing the upper portion of the small intestine, and attaching the remaining stomach to the part of the small intestine that is left.

SADI-S is helpful in achieving remission of type 2 diabetes, with one study showing as many as 93% of people achieving that goal. The remaining 7% had partial remission or took medication to manage the disease. It is effective for weight loss, with 77% of people losing a medically significant amount of weight after the first year.

The rate of complications in the early days after having this surgery is about 5% (however, this is less than in other combination bariatric surgery types). SADI-S surgery is associated with a risk of developing reflux, with a rate of 2% per year and 8% of people having this complication after 15 years.

The risk of an incisional hernia after this surgery is about 3% per year. After 15 years, about 14% of people developed an incisional hernia. With an incision hernia, internal organs or tissues protrude through the abdominal wall that was weakened by the surgery.

The yearly risk of bowel obstruction is 0.3%, with about 1% of people experiencing this complication sometime in the 15 years after the surgery. Also, within 15 years, 4% of people have a revision to improve the desired results of the surgery or to manage a complication.

Aside from surgery, a few different types of devices are used to promote weight loss. They are less invasive than bariatric surgery, but they may result in less weight loss.

Two types of balloons might be used for weight loss. They are placed inside the stomach using special tools inserted through the mouth and down through the esophagus (food tube).

A gastric balloon is placed while the person is under anesthesia during the endoscopic procedure. The balloon is inserted into the stomach and filled with saline. With less space for food in the stomach, the person feels fuller quicker.

A second type of gastric balloon works by not taking up room in the stomach but by slowing the movement of food from the stomach and into the small intestine. People feel fuller for longer after eating a meal.

A gastric balloon is temporary, which may make it attractive to some. It is a procedure rather than a surgery, so it's not associated with surgical risks or a hospital stay. It can be used for people who are not able to or who do not want to have surgery.

In one study of 159 people, BMI was reduced from a mean (average) of 34 to a mean of 30.

The long-term effects of gastric balloon procedures are not yet known because they have not been in use long enough. However, they are only used temporarily, for six to 12 months. This means that another procedure is needed to remove the balloon within a year of having it placed.

This is not a passive weight loss option. It involves altering diet and lifestyle. The weight loss is often not as much as with surgical procedures.

After the balloon is placed, some people experience nausea , vomiting , abdominal pain and/or discomfort, and symptoms of reflux . About 5% of people might need to have the balloon removed because these symptoms do not resolve.

Other risks include injuries during placement, such as a hole in the stomach or the esophagus or the balloon moving out of place and causing an obstruction. Infection from bacterial overgrowth is another possible complication.

Vagal Blockade (vBloc)

In vagal blockade (vBloc) a medical device is used to affect the vagus nerve (which regulates digestion and other body functions). It alters the way this nerve works, which can lead to a change in how hungry or full people feel.

A vagal stimulation device is placed using laparoscopic surgery. The person is under general anesthesia. The procedure takes under two hours to finish. The implanted device gives off an electrical charge at regular intervals to block the hunger signal.

Studies show excess weight loss of about 24% with vagal blockade. The procedure is reversible, so people can have the device removed.

The device does need to be charged twice a week. Not many studies have yet reported on the use of this device, so the long-term effects and results are not yet known.

Adverse effects may include heartburn , dyspepsia (indigestion), abdominal pain, belching, and dysphagia (difficulty swallowing). However, most of these symptoms are felt for only a short time and improve on their own. After 18 months, 7% of people needed surgery again to make an adjustment.

How to Choose the Right Weight Loss Surgery for You

A number of factors will help determine if weight loss surgery is right for you, as well as which procedure is the best one. People should use shared decision-making with their healthcare providers to understand all the pros, cons, and risks as applied to them as individuals.

Some things to consider include:

• Ability to engage in diet and exercise to maximize weight loss
• Cost of the procedure and insurance coverage
• Having had prior surgery on the stomach, intestines, or abdomen
• How much weight loss is desired
• If other obesity-related conditions need to be managed
• Overall health and being a good candidate for surgery (some preexisting conditions may not be compatible with some surgeries)
• Recovery time involved (which may mean taking time away from work or school)
• Personal feelings and beliefs about medical procedures

How Do You Qualify for Weight Loss Surgery?

Not everyone will qualify for weight loss surgery. Certain metrics must be met in order to be a good candidate. Some of the qualifications will be different based on where the procedure is being performed. Not every type of procedure is performed at every institution, and surgeons may have their own criteria for candidates.

Weight Loss Surgery Screening Process

The Society of American Gastrointestinal and Endoscopic Surgeons (SAGES) has published the following guidelines for bariatric surgery:

• A BMI of more than 40 without any other health conditions
• A BMI between 35 and 39.9 and at least one serious condition related to obesity (such as diabetes, high blood pressure (hypertension), sleep apnea , or limitations on quality of life)
• A BMI between 30 and 34.9 with metabolic syndrome or diabetes that isn't being controlled with medications

Aside from these objective factors, other conditions may need to be met. This can include first trying other noninvasive methods for weight loss, such as diet and exercise or certain medications.

A mental health screening may also be done to ensure that the person is ready for the impacts that the surgery may have on their life and emotional wellness. In addition, a person may need to be able to commit to making diet and lifestyle changes to ensure that the surgery is a success.

Weight Loss Surgery for Teens

Guidelines determine the eligibility of teens for bariatric surgery. The American Society for Metabolic and Bariatric Surgery (ASMBS) advises that surgery be considered for teens who meet one of these criteria:

• BMI greater than or equal to 35, or 120% of the 95th percentile for age and sex, whichever is lower, and another obesity-related condition, such as obstructive sleep apnea, type 2 diabetes, hypertension, metabolic dysfunction-associated steatohepatitis , slipped capital femoral epiphysis (the upper part of the thigh bone shifts), Blount disease (bowed legs), or gastroesophageal reflux disease (GERD)
• BMI greater than or equal to 40, or 140% of the 95th percentile for age and sex, whichever is lower

Bariatric Surgery for Teens

The ASMBS states that bariatric surgery is the standard of care for severe obesity in adolescents. The organization recommends that children with severe obesity be referred early to a metabolic and bariatric surgery center.

What Is the Outlook for Someone After Weight Loss Surgery?

Weight loss surgery has become more common and techniques have improved in recent years. Overall, the risks of complications are low, and most people do well.

One problem that people will need to watch for is regaining weight. Working with the support team to make the most appropriate and beneficial lifestyle changes will be important in achieving long-lasting success.

After having weight loss surgery, people can expect to make some changes to their diet and lifestyle. Vitamin and mineral supplements will be needed for life. Most people will be encouraged to exercise in order to maintain weight loss. Quitting smoking and drinking less alcohol will also be recommended.

Frequent follow-up appointments are required in the first year or two after surgery, and then regular checkups thereafter with a healthcare provider to monitor for complications.

Several options are available for weight loss surgery and devices. People must meet certain criteria to be considered candidates for these procedures. Each type of procedure has its own benefits, drawbacks, and risks, which should be carefully considered with the help of healthcare providers.

The surgery and procedures required are not the final step toward weight loss. Also required are changes to diet, lifestyle, and medications or supplements for the rest of the person's life.

Centers for Disease Control and Prevention. Adult obesity facts .

Yale Medicine. Bariatric surgery for weight loss .

Azim S, Kashyap SR. Bariatric surgery: pathophysiology and outcomes . Endocrinol Metab Clin North Am . 2016;45:905-921. doi:10.1016/j.ecl.2016.06.011

National Institute of Diabetes and Digestive and Kidney Diseases. Weight-loss (metabolic & bariatric) surgery .

Hage K, Ma P, Ghusn W, et al. A matched comparative analysis of type-2 diabetes mellitus remission between roux-en-Y gastric bypass and sleeve gastrectomy . Surg Innov . 2024;31(2):148-156. doi:10.1177/15533506241229040

Ghanem OM, Abi Mosleh K, Kerbage A, et al. Continued diabetes remission despite weight recurrence: gastric bypass long-term metabolic benefit . J Am Coll Surg . 2024;238(5):862-871. doi:10.1097/XCS.0000000000000934

El Ansari W, Elhag W. Weight regain and insufficient weight loss after bariatric surgery: definitions, prevalence, mechanisms, predictors, prevention and management strategies, and knowledge gaps-a scoping review . Obes Surg . 2021;31:1755-1766. doi:10.1007/s11695-020-05160-5

Seeras K, Acho RJ, Lopez PP. Roux-en-Y gastric bypass chronic complications . In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.

Chang SH, Freeman NLB, Lee JA, et al. Early major complications after bariatric surgery in the USA, 2003-2014: a systematic review and meta-analysis . Obes Rev . 2018;19:529-537. doi:10.1111/obr.12647

Yale Medicine. Gastric sleeve surgery (sleeve gastrectomy) .

Felsenreich DM, Kefurt R, Schermann M, et al. Reflux, sleeve dilation, and Barretts esophagus after laparoscopic sleeve gastrectomy: longterm follow-up . Obes Surg . 2017;27:3092-3101. doi:10.1007/s11695-017-2748-9

Topart PA, Becouarn G. Revision and reversal after biliopancreatic diversion for excessive side effects or ineffective weight loss: a review of the current literature on indications and procedures . Surg Obes Relat Dis . 2015;11:965-972. doi:10.1016/j.soard.2015.01.015.

Yashkov Y, Bordan N, Torres A, Malykhina A, Bekuzarov D. SADI-S 250 vs Roux-en-Y duodenal switch (RY-DS): results of 5-year observational study . Obes Surg . 2021;31(2):570-579. doi:10.1007/s11695-020-05031-z

Pereyra-Talamantes A, Flores-Martín JE, Almazán-Urbina FE, Rosales-Rocha R, López-Téllez HS. Benefits of multidisciplinary team management of obese patients with intragastric balloon placement: an analysis of 159 cases at a single center . Surg Obes Relat Dis. 2020;16:2068-2073. doi:10.1016/j.soard.2020.07.006

Papasavas P, El Chaar M, Kothari SN; American Society for Metabolic and Bariatric Surgery Clinical Issues Committee. American Society for Metabolic and Bariatric Surgery position statement on vagal blocking therapy for obesity . Surg Obes Relat Dis . 2016;12:460-461. doi:10.1016/j.soard.2015.12.004

Telem DA, Jones DB, Schauer PR, et al. Updated panel report: best practices for the surgical treatment of obesity . Surg Endosc . 2018;32:4158-4164. doi:10.1007/s00464-018-6160-x

Pratt JSA, Browne A, Browne NT, et al. ASMBS pediatric metabolic and bariatric surgery guidelines, 2018 . Surg Obes Relat Dis . 2018;14:882-901. doi:10.1016/j.soard.2018.03.019.

By Amber J. Tresca Tresca is a freelance writer and speaker who covers digestive conditions, including IBD. She was diagnosed with ulcerative colitis at age 16.

Home — Essay Samples — Nursing & Health — Body — Fastest Ways To Lose Weight

Fastest Ways to Lose Weight

• Categories: Body Weight Loss

About this sample

Words: 641 |

Published: Apr 11, 2019

Words: 641 | Page: 1 | 4 min read

Cite this Essay

Let us write you an essay from scratch

• 450+ experts on 30 subjects ready to help
• Custom essay delivered in as few as 3 hours

Get high-quality help

Verified writer

• Expert in: Nursing & Health

+ 120 experts online

By clicking “Check Writers’ Offers”, you agree to our terms of service and privacy policy . We’ll occasionally send you promo and account related email

No need to pay just yet!

Related Essays

1 pages / 464 words

3 pages / 1504 words

3 pages / 1372 words

3 pages / 1510 words

Remember! This is just a sample.

You can get your custom paper by one of our expert writers.

121 writers online

Still can’t find what you need?

Browse our vast selection of original essay samples, each expertly formatted and styled

Related Essays on Body

Body positivity is more than a mere movement; it is a transformative ideology that challenges society's narrow beauty standards and encourages individuals to embrace and celebrate their bodies as they are. In a world dominated [...]

The functions and sources of minerals are important aspects of maintaining overall health and well-being. Minerals can be found in various sources, including coconut water. According to Fife (2011), coconut water has been used [...]

Childhood is a socially constructed concept, this means that the only reason that childhood exists is because society makes it that way. Over time childhood has changed as different norms and values over each century of life [...]

Walt Whitman, one of America's most influential poets, is renowned for his groundbreaking work, "Leaves of Grass." Within this opus, the poem "I Sing The Body Electric" stands out as a profound exploration of the human body and [...]

The skin is the largest organ in the body. It protects the body against physical injuries, temperature regulation, sunlight, infection, stores water, fat, and plays a key role in metabolism including vitamin D, among other [...]

Sleep is a condition of rest. It is the point at which our body repairs and recharges itself after the day that has recently gone previously. It is likewise when our psyches unwind and let pressure and uneasiness ebb away. [...]

Related Topics

By clicking “Send”, you agree to our Terms of service and Privacy statement . We will occasionally send you account related emails.

Where do you want us to send this sample?

By clicking “Continue”, you agree to our terms of service and privacy policy.

Be careful. This essay is not unique

This essay was donated by a student and is likely to have been used and submitted before

Download this Sample

Free samples may contain mistakes and not unique parts

Sorry, we could not paraphrase this essay. Our professional writers can rewrite it and get you a unique paper.

Please check your inbox.

We can write you a custom essay that will follow your exact instructions and meet the deadlines. Let's fix your grades together!

Get Your Personalized Essay in 3 Hours or Less!

We use cookies to personalyze your web-site experience. By continuing we’ll assume you board with our cookie policy .

• Instructions Followed To The Letter
• Deadlines Met At Every Stage
• Unique And Plagiarism Free

A scientist lost weight without trying after he stopped eating the types of ultra-processed foods he helped create. Here are 3 ways he cut down.

• Ultra-processed foods dominate the Western diet and are linked to serious health issues.
• Food companies use sensory scientists to make UPFs irresistible.
• Professor Barry Smith, a senses expert, cut out UPFs and lost weight without trying. 

A professor of the senses who used to help multinational food companies create ultra-processed foods lost weight without trying after he cut them out of his diet when he learned about their health risks.

Professor Barry Smith, the director of the University of London Institute of Philosophy, told Business Insider that he previously worked with Kellogg's , Coca-Cola, and Ferrero and that UPFs accounted for about 30% to 40% of his diet.

UPFs, which are made using ingredients and processes you wouldn't find in a regular kitchen, are a key feature of the Western diet . A 2024 research paper by Northeastern University's Network Science Institute, which hasn't been peer-reviewed, found they made up 73% of the US food supply.

Smith said these hyper-palatable foods contain the perfect fat-to-carbohydrate ratio, which makes it near-impossible for us to stop eating them.

"These are foods that are so desired by our system that they actually slow down our satiety mechanisms," he said. Research published in Nature Food last year found that the more hyper-palatable foods there were in a meal, the more calories participants tended to eat overall.

Smith started to cut down on UPFs around 2020 after Dr. Chris van Tulleken , the author of the bestselling book "Ultra Processed People," which shines a light on the harms of industrial food processing, asked him to go on his podcast.

"They wanted to find out from me what are all the sensory tricks and the hacks of our senses that go on in food manufacture and food formatting that get us to consume, desire, crave these foods," Smith said.

It made him more conscious of the health concerns — a study published in February in The BMJ linked UPFs to a higher risk of 32 health problems , including type 2 diabetes, depression, and cardiovascular disease — and reflect on his work.

"I came to see how in a slightly unknowing way, I was maybe aiding and abetting these moves by the food industry and began to think, no, I simply can't in good conscience do that," he said.

Food companies hire sensory scientists and chemists to help make their UPFs irresistible, but they tend not to eat the products they help create, Smith said.

"They know what the design, the formatting, the industrial processing is about. So they don't necessarily want to eat them themselves," he said.

Smith no longer works with UPF companies (although he said he never advised on how to make food that people can't stop eating).

He shared three things that helped him change his diet.

Take a break from UPFs first (and you may not want to go back)

The more Smith learned about the health risks of UPFs, the less he wanted to eat them, so he decided to cut them out entirely.

Related stories

He realized he didn't like that they had a physiological effect on him, and over time, he started to actively dislike them.

"They seem too intense, over-flavored, too shouty in some sense," he said.

And he noticed that he felt better for it. "I was consciously cutting out ultra-processed food because of the bad things it might do for my health. And then found the effects were so desirable," he said.

He felt more energetic, full for longer, and able to stop eating when he felt full. He also lost weight without trying .

He believes this is because he was hooked on UPFs before, rather than actually enjoying them, and taking a break from them allowed him to see them for what they were.

"Cutting out that craving, you find yourself resorting to quite natural intake regulation where you don't overeat," Smith said. "It's not that these are foods that we necessarily like more than anything else, but they're foods that we want and can't seem to stop wanting."

While this worked for Smith, going cold turkey isn't for everyone. As the registered dietitian Linia Patel previously told BI about cutting back on UPFs , creating any new habit involves changing our behavior, so it's helpful to unpack what works for you.

Check food labels

Smith said checking the nutrition labels on food items had helped him choose minimally processed products.

He said he'd found that even some items you'd expect to be "perfectly OK," such as a tin of grocery-store kidney beans, could contain gelling agents or stabilizers. He gets around this by opting for organic versions.

Unfortunately, this highlights how eating a healthy diet can be dependent on a person's food environment and socioeconomic status .

Find genuinely tasty alternatives

As a professor of the senses, Smith is interested in the multisensory experience of eating. "How things look, how they smell, the feel on the fingers, even the sound of the food when you're snapping something or when you're shaking something up. All of those things are part of the experience of tasting and eating," he said.

It's crucial to take this into account when shifting away from UPFs that have been manufactured to be delicious, he said.

"You're not going to persuade people to move away from ultra-processed food by telling them it's bad for them. It's got to be flavor first," he said.

Although nutritious, vegetables can be quite boring, he said, but there are many ways to make them interesting, such as roasting, pickling, and fermenting .

"You need to make them really tasty so that people realize, 'I can actually make something reasonably cheap and reasonably well that I'm actually going to enjoy eating,'" he said.

Watch: How to spot ultra-processed foods we mistake for healthy

• Main content

You are using an outdated browser not supported by this software. Please upgrade your browser .

• Housing & Real Estate
• Living on a Budget
• Personal Finance
• Camping & Outdoors
• Destinations
• Vacation Rentals & Hotels
• All Cars & RVs
• Maintenance
• Makes & Models
• All Shopping
• Beauty & Fashion
• Home & Garden
• Kitchen & Groceries
• All Reviews
• All Food & Drink
• Beer, Wine, & Spirits
• Food Trends & Trivia
• Restaurants & Dining
• Taste Tests
• All Lifestyle
• Entertainment
• Health & Wellness
• Life After 50
• All Gift Ideas
• Gifts by Interest
• Gifts by Price
• Gifts for All
• Gifts for Her
• Gifts for Him
• Gifts for Kids
• In The News
• Privacy Policy
• Terms & Conditions

Copyright ® 2024 Cheapism

23 Affordable Ways Frugal People Lose Weight

mapo/istockphoto

Penny-wise Weight Loss

The weight loss process can be a dreadful, notoriously expensive affair. But if done right and smart, you can get rid of those extra pounds without slimming your wallet. 

Here are 23 affordable ways frugal people lose weight.

1. Ditch Weight-Loss Supplements

First, supplements that promise you to lose weight in 20 minutes cost a fortune and are nothing but a budget suck (the weight loss supplement industry  was valued at $29.96 billion in 2023).  

Second, there is not enough research to back up their effectiveness. In fact, according to the National Institutes of Health (NIH),  they can cause more harm than good to both your wallet and your body.

2. Ditch Red Meat as Well

Research shows  red meat ups your risk of heart disease, cancer, diabetes, and premature death. It's also packed with calories and saturated fats, which won't help you shed those extra pounds. Plus, it's pricier than leaner proteins like chicken or turkey. And that's the beef  with red meat.

3. Choose Whole Foods

There is a common misconception that buying whole foods is for the rich and famous, because they are expensive. But if you think about it, rice, lentils, and beans are whole foods, and they are cheap and nutritious.

4. Plan and Prep Your Meals

Meal prep reduces waste, keeps you from eating out, saves you a lot of time as well and it's great on your budget.

5. Bulk Buy Basics

• Stock up on oats, rice, and beans — they’re cheap, filling, and healthy. Plus, they're versatile enough to combine in every meal.

6. Walk Everywhere

Ditch the car, save gas money, and burn calories. Walking is the ultimate free workout, and every step counts. 

Research shows  that walking just 4,000 steps or 30 minutes a day reduces the risk of serious illnesses, stress, and body fat.

7. Cook at Home

Cooking at home lets you control ingredients and saves you a lot of cash. Plus, a study shows  it can even help you live longer. So, how about that? 

8. Grow Your Own Veggies

Growing your own produce, whether in your backyard or a community garden, takes a bit of effort, but the benefits are massive. Gardening is physical work that helps burn calories, you'll have fresh, non-toxic veggies, and you won't need to buy them. 

9. Skip the Gym

Gym memberships are notoriously expensive. Instead of being a hamster on the treadmill, ride a bike in nature. 

10. Drink Water

Our body often mistakes thirst for hunger, leading to unnecessary snacking. Drinking a glass of water  before meals keeps you full and makes you eat less. 

Water also aids in weight loss by flushing out toxins, allowing your liver to focus on burning fat. Best of all, it's cheap or free and has zero calories.

11. Eat Slowly

Eating slowly helps you feel full faster and eat less. A 2017 study  found that people who chew slowly have better digestion and feel fuller sooner. 

Eating fast sabotages weight loss by affecting leptin, the hormone that signals fullness, and it isn't released until 15-20 minutes after you start eating. 

12. Swap Snacks for Veggies

Carrot sticks over chips any day. Keep a stash of cut-up vegetables like carrots, celery, and bell peppers in your fridge for quick, healthy snacks.

13. Drink Green Tea

Packed with antioxidants, green tea will increase your metabolic rate, making it easier to shed those extra pounds.  Plus, it comes with added health benefits like improved brain function and a lower risk of certain diseases. 

14. Limit Alcohol

Empty calories add up quickly and alcohol is calorie-dense and expensive. Cutting back can help both your waistline and wallet.

15. Replace Meat with Plants

Plant-based proteins like legumes and mushrooms are a great option for losing weight on a budget because they are cheaper than meat and high in fiber and protein, which can help you feel full and eat less. 

16. Work Out at Home

Ditch the expensive gym membership that drains your wallet and turn your living room into a free gym. YouTube is packed with free fitness videos , from yoga and pilates to high-intensity interval training and dance workouts. You can also exercise at your own pace and schedule, all from the comfort of your home. 

17. Buy Seasonal Produce

Fruits and veggies in season are usually cheaper than out-of-season options, taste better, and are at their best in nutrients. 

18. Use Public Parks

Turn your local park into a free gym and reap all the benefits — it's free, and according to research, it's more effective. 

Research shows that "green exercise, " or working out in nature, boosts motivation more than indoor workouts. Also, exercising in green spaces is more relaxing, reduces stress, and makes workouts feel less strenuous. And it's free! 

19. Use Leftovers

Every frugal person knows that tossing leftovers is a cardinal sin: It's wasteful and doesn't do your wallet any favors. Instead, repurpose them into salads, soups, stews, stir-fries, or wraps. 

20. Swap Desserts for Fruit

Those with a sweet tooth know the struggle of giving up dopamine-boosting sweets. The good news is you can still satisfy your sugar cravings with fresh, delicious fruits that are cheaper and healthier than chocolate. 

21. Stay Away from Prepackaged Meals

Prepackaged meals are often high in sodium, sugar, and unhealthy fats. Cooking from scratch is more nutritious and cost-effective.

22. Eat Before Shopping

Before heading to the grocery store, grab an apple or have a healthy meal. Shopping on an empty stomach can lead to buying unhealthy, expensive snacks.

23. Do Household Chores

Doing house chores will not result only in a clean house, but you'll also be fitting in some exercise without even realizing it. Activities like vacuuming and mopping can significantly burn calories. For example, vacuuming burns  around 100-200 calories per hour. So get to scrubbing that floor! 

For more smart health tips, please sign up for our free newsletters .

Beryl updates: Matagorda County was “hardest hit,” Lt. Gov. Dan Patrick says

Across southeast Texas, residents and officials are assessing the damage and beginning the recovery process.

Matagorda County was "hardest hit" by Beryl, Patrick says

Some 2,500 households in the unincorporated coastal community of Sargent may not have power for another two weeks, Matagorda County Judge Bobby Seiferman said Wednesday during a press briefing about Hurricane Beryl's aftermath.

The hurricane struck the Texas coast early Monday and knocked out power for millions of Texans along the Gulf Coast, greater Houston and in Deep East Texas. Matagorda County was the “hardest hit” of all 121 counties included in the state’s disaster declaration, Lt. Gov. Dan Patrick said at the briefing.

“And Sargent was the hardest hit of that part, of that county,” he said.

Patrick is serving as acting governor while Gov. Greg Abbott is on an economic development trip in Asia. Since Monday, Patrick has traveled to Houston, Galveston and now Bay City to provide updates on storm recovery. He couldn’t visit Sargent because of the bad weather and there wasn’t a suitable place for his helicopter to land, he said.

Sen. Joan Huffman , a Republican who represents Matagorda County, also attended the briefing and promised to work with local and federal officials to help the county deal with the storm’s aftermath, including restoring power and cleaning up debris.

Matagorda County officials have asked the state to help set up cooling stations, remove debris and get food to residents beyond “ready-to-eat” meals, Patrick said.

“They’ve asked for a lot because there are a lot of issues,” he said. “We are going to do everything we can to check every box that they asked us to check.”

He added that the state will provide additional security personnel to Sargent as well as food, water and ice.

— Pooja Salhotra

Outages make it hard to discharge hospital patients, leading to backups

Several Houston-area hospitals are having trouble making room for new patients because they can’t discharge patients to homes without power, Lt. Gov. Dan Patrick said Tuesday.

“In fact, we had a police officer who was shot in the leg, and when the mayor went down to see him the next day, he still didn’t have a room,” he said.

Patrick, who has served as acting governor amid the storm, said NRG Arena will be converted into a temporary medical step-down facility to free up space in local hospitals. It will have 250 beds available.

Texas Division of Emergency Management Chief Nim Kidd said hospitals, physicians and patients will decide who goes to NRG Arena. Any of the regional hospitals can send a patient to the arena, as most of them are in a crisis, he said.

Millions of Texans are still without power after Hurricane Beryl caused regionwide power outages. Kidd said it was in patients’ best interest not to go back to their homes if they don’t have power and they can’t keep their medications refrigerated.

Kidd has also ordered 25 additional ambulances to come to Houston and assist this week.

“The City of Houston told us they had an ambulance shortage because all of their ambulances were in the emergency department waiting to offload patients,” he said. “Some had been sitting there for three-plus hours.”

This isn’t the first time the arena in Houston has been used during a crisis. In 2005, a medical facility was established in what was then known as the Astrodome to treat and shelter Hurricane Katrina evacuees.

— Stephen Simpson

Hurricane Beryl death toll rises to 10

Hurricane Beryl, which brought fierce winds and heavy rains to a large portion of southeastern Texas, killed at least 10 people, according to state and local authorities.

In Harris County, two people waiting out the storm in their homes were killed in separate instances when trees fell on their residences. An Atascocita Fire Department spokesperson said that in the first instance, two people were in a residence when a tree fell, killing one and injuring the other. The second instance saw a 74-year-old grandmother die after a tree fell on her bedroom, according to Harris County Judge Lina Hidalgo.

Lt. Gov. Dan Patrick announced another person, a city of Houston employee, died from drowning in a flooded underpass on July 8. Acting Houston Police Department Chief Larry Satterwhite identified the man in a social media post as 54-year-old HPD information security officer Russell Richardson.

Related Story

Tropical storm beryl: how to get help and help texans.

Updated: July 9, 2024

Harris County also reported two deaths from carbon monoxide poisoning during Beryl, Texas Division of Emergency Management Chief Nim Kidd said in a July 9 news conference. Kidd said that during the power outages, people run generators in unsafe places — like in a garage or near windows — allowing carbon monoxide to pool indoors. This can lead to asphyxiation.

In Montgomery County, two died inside a tent in a wooded area, according to a news release from the county’s emergency management office. No additional details surrounding their death were available. A third person, a man in his 40s, died in Montgomery County after a tree fell on him while he was on his tractor, the news release said.

In Galveston County, John Florence, an investigator with the county's Medical Examiner confirmed that 71 year-old Judith Greet died at Crystal Beach, a community in the Bolivar Peninsula. Greet was on oxygen for chronic obstructive pulmonary disease, a lung disease that blocks airflow and makes it difficult to breathe. When the hurricane knocked out power in her RV home, Greet’s oxygen machine ran out of battery and she died.

In Matagorda County, where thousands are still without power , county officials reported that one person died from heat.

The Houston Chronicle reported that a tenth person died in a house fire caused by lightning. Houston fire officials told The Texas Tribune that the cause is under investigation.

— Pooja Salhotra, Stephen Simpson, Dante Motley and Alejandra Martinez

Power restoration could take days and summer temperatures are rising

Millions of Texans are heading into a third summer day without power after Hurricane Beryl wreaked havoc through several counties — including the state’s most populous one — and temperatures rose dangerously into the 90s. The heat index is projected to push past 100 degrees in some areas, compounding the risk for an already battered and worn-out area.

Power companies have deployed thousands of workers to restore power while state and local officials navigate residents’ frustrations at what’s becoming routine in Texas: massive power outages after winter storms, thunderstorms, tornadoes or hurricanes.

Millions of Texans face third day without power in summer heat

Updated: 3 hours ago

As of 6:22 p.m. Tuesday, 1.9 million electricity customers concentrated in the southeastern corner of the state that bore the brunt of Beryl’s fierce winds still didn’t have electricity. Power companies and elected officials said it could be days before everyone has electricity again, meaning people without air conditioning would have to figure out how to cope with the heat.

“The power system is a life saving critical infrastructure — it’s the difference between life and death,” said Costa Samaras, a professor of civil and environmental engineering at Carnegie Mellon University. “The era of nobody could have foreseen these conditions is over.”

Utility officials and state leaders have said it will likely take days to get everyone’s electricity back on — and temperatures are projected to rise steadily over the next week, National Weather Service Meteorologist Ryan Knapp said.

Temperatures in the 80s and 90s can create unsafe conditions for high-risk individuals, especially in a home with no power, and finding ways to keep cool will be paramount, he said.

“The upper 80s can obviously heat the inside of the home pretty quickly,” Knapp said.

— Pooja Salhotra, Jess Huff, Emily Foxhall and Kayla Gao

Federal disaster declaration approved, Patrick says

Texas Lt. Gov. Dan Patrick said President Joe Biden approved a Federal Emergency Disaster Declaration to aid Texans in the recovery from Hurricane Beryl. Following a phone call with Biden Tuesday, Patrick stated that he requested FEMA assistance to cover costs for debris removal and emergency protective measures.

“We are appreciative that the federal government will step in and they will pick up most of the cost as we go through recovery of the storm,” Patrick said at a Tuesday press briefing.

Biden says Texas officials delayed request for Beryl federal aid

Once the declaration is finalized and issued, the state’s homeowners and business will be able to access loans and grants to help with Beryl-related recovery costs. FEMA’s public assistance program is divided into categories. Part A covers the costs of debris removal, while part B covers emergency protective measures like medical care, transportation and evacuation. Patrick said the federal government would be covering “most of the cost” associated with storm recovery.

The declaration includes 121 impacted counties, Texas Division of Emergency Management Chief Nim Kidd said. Those counties include Brazoria, Galveston and Harris.

Kidd urged residents to adhere to local government regulations if they start doing their own debris cleanup.

Debris will need to be separated into three categories. Vegetative debris includes leaves and plants; construction and demolition debris includes building materials; appliances and white goods are another category.

“Please don’t put it all into one pile,” Kidd said. “It only slows the recovery process.”

On Monday, Biden spoke with Houston Mayor John Whitmire and said his administration is committed to supporting Texas, a White House spokesperson said.

“The U.S. Coast Guard and FEMA are on the ground and stand ready to support local response efforts,” the spokesperson said. “They will remain with the people of Texas every step of the way.”

–Alejandra Martinez and Pooja Salhotra

Texans begin to assess damage and plan clean-up efforts after bruising storm

Hurricane Beryl plowed through the Houston region Monday and, according to local meteorologist Matt Lanza, keeping up hurricane strength until it got halfway across town. Only in the afternoon would the winds die down completely, allowing people to emerge to follow a routine many know well: assess the damage, check on others, clean up and wait for the power to return.

The storm jolted people awake as its winds roared, blowing at 90 miles per hour, pushing tree branches at windows and ripping shingles from rooftops. Ten to 15 inches of rain pounded homes, according to Houston Mayor John Whitmire.

“Just my luck”: Houston begins clean up after Beryl rips through Gulf Coast

July 9, 2024

The wind sounded to 31-year-old Elizabeth Alvarez in Houston like someone screaming. The mother of six woke up at 4 a.m., scared, and didn’t go back to sleep. She thought her window might break. She lost power and — hour by hour — more Houstonians did too, their air conditioning and refrigerated food going along with it.

Later, Alvarez would drag her pet birds in their cages onto her porch to feel the cooler air, while neighbors grilled corn and pork and others kicked a soccer ball. She would clutch a handheld, battery-powered fan, that was turned off to save for when she needed it.

Across the region, fences toppled. Awnings ripped from restaurants. Signs soared away from businesses. Traffic lights twisted askew. A local television station lost power and went off the air. Lt. Gov. Dan Patrick said on The Weather Channel, “Really, Houston is getting the brunt of the wind and the rain.”

The pops of transformers echoed. Entire trees crashed down.

And the damage pushed on from there, as Beryl uprooted trees and downed power lines into southeast Texas. In Liberty, a beloved pecan tree outside the historic courthouse was uprooted early on Monday, according to Bluebonnet News . The tree served as a meeting place for generations of residents.

“The rebuild is going to be significant. There was real damage. But the good news is for Houston, this ain’t our first rodeo,” U.S. Sen. Ted Cruz said at a Monday evening press conference.

— Emily Foxhall

How to prevent carbon monoxide poisoning from generators during power outages

When electrical power is knocked out after a hurricane, carbon monoxide poisoning from improperly used gas-powered generators is especially dangerous. The odorless, colorless gas is called an “invisible killer.” Early symptoms can include headache, dizziness, weakness and nausea, similar to the flu. To stay safe, experts recommend never connecting a generator directly to your home’s wiring, ensuring it's properly grounded, and always operate it outdoors away from windows and vents.

— Alejandra Martinez

What should I do after a hurricane hits?

Stay away from flood waters and damaged power lines. Don’t enter damaged buildings. Take photos and document damages to your home or property. Residents are also encouraged to document their storm damages and losses through a state-run online survey to help state officials understand the extent of the damages.

Organizations like the American Red Cross, Salvation Army and local volunteer organizations can help you find food, shelter and supplies, as well as even assist you with clean-up efforts.

How to navigate FEMA during this year’s hurricane season

Updated: 10 hours ago

Government and community resources may be available to help with recovery. Disaster declarations from the governor and president may free up federal funds for recovery assistance from the Federal Emergency Management Agency . People cannot receive disaster aid and insurance assistance for the same damages, so insured Texans should file claims through their existing policies before applying for FEMA assistance.

— Maria Probert Hermosillo and Pooja Salhotra

Tornadoes pop up in East Texas after Beryl downgraded to a Tropical Storm

After downing trees and power lines across the Greater Houston area, Hurricane Beryl has been downgraded to a Tropical Storm, meaning wind speeds have lowered below 75 miles per hour.

Maximum sustained winds have decreased to about 60 miles per hour, a 1 p.m. advisory from the National Hurricane Center. Beryl is headed northeastward at about 14 miles per hour and is expected to increase in speed as it continues to move through East Texas, where some local officials asked residents to shelter in place.

The National Weather Service out of Shreveport is tracking three confirmed tornadoes on radar, two in Texas and the third in Louisiana. The first is south of Joaquin, which is north of Lufkin and near the Louisiana border, the second is north of Timpson, which is also near the border.

Forecasters urged Texans to use caution amid downed power lines and warned that improper generator use can cause carbon monoxide poisoning.

On the Texas coastline, a storm surge warning is still in effect north of San Luis Pass to Sabine Pass, an area that includes Galveston Bay. The tropical storm warning was discontinued from Port O’Conner to San Luis Pass.

The Coastal Bend, including areas like Corpus Christi, was spared from the brunt of the storm.

— Pooja Salhotra and Jess Huff

High winds persist into East Texas, prompting requests for residents to shelter in place

High winds have made their way north from the Texas coast into East Texas and counties have begun to ask residents to shelter in place as a way to keep emergency vehicles off the roads as well.

The storm kept up its momentum as a Category 1 hurricane all the way to Interstate 10, surprising meteorologist Matt Lanza at Space City Weather.

“The widespread wind gusts of 75 to 85 mph so far inland was really unnerving,” he wrote in an updated blog post.

Residents of San Jacinto, Liberty, Hardin and Tyler counties have been encouraged to shelter in place, especially to stay off the roads in an effort to also keep emergency vehicles off the road.

News outlets and emergency management teams throughout the region have reported downed power lines and trees throughout the region.

The National Weather Service issued a tornado watch until 10 p.m. Monday for counties between Montgomery and Texarkana counties, as well as Northwest and North Central Louisiana and Southern Arkansas. A wind advisory is in effect until Tuesday morning.

— Jess Huff

Storm passes over Lake Livingston Dam, which was inundated with rain in April

In Polk County, which is home to the Lake Livingston Dam, the storm began to peak around 11 a.m. with the worst of it located over the dam, according to Polk County Emergency Management. High winds are still top of mind, even as Beryl has been downgraded to a tropical storm.

The dam, which recently reported potential failures, was releasing 21,175 cubic feet of water per second as of 11 a.m. and the lake level is at 130.93 feet above sea level.

This is significantly less than the several hundred thousand cubic feet of water released in April, when storms required several hundred thousand cubic feet of water per second to be released for multiple days in a row.

The Trinity River Authority, in conjunction with the Federal Aviation Authority, initiated a temporary flight restriction over the dam as the authority also began construction to mitigate potential failures early Monday.

Houston officials ask residents to remain off roads as damage assessment begins

Downed tree limbs and power lines, flooded streets, and power outages have Houston officials pleading with residents to stay home.

Houston mayor John Whitmire held a news conference Monday detailing the dire situation the city finds itself in as it took the brunt of Hurricane Beryl.

“We are dealing with a very serious amount of water. Around 10 inches of rain across the city and 90-mile-per-hour winds and hurricane conditions,” Whitmire said. “Please, Houstonians, shelter in place. We are in emergency and rescue mode.”

Whitmire said over 700,000 Houston electricity customers are currently without power, and the region’s two major airports are not open. However, city officials should better understand the situation now that the storm is moving away.

“We are experiencing the dirty side of a dirty storm,” Whitmire said.

The storm's sustained winds were still at 70 miles per hour as it moved from the Gulf Coast into the Houston area. The National Hurricane Center said that up to 10 inches of rain could fall in some places — and some isolated areas of the state may receive 15 inches. Some areas of Houston have already received nearly 10 inches of rainfall, according to data from the Harris County Flood Control District. On Monday morning, local officials in the Houston area said the storm had downed trees and caused street flooding. At least two people died when trees fell onto their residences.

In Rosenberg, a city 35 miles southwest of Houston, a downed tree hit a high water rescue vehicle returning from a rescue, police said on X . Officials there also urged residents to stay off roadways.

Houston Fire Department Chief Samuel Pena underscored the strain on resources due to the high demand for high-water rescues and live wire calls. These are currently the primary service requests, consuming a significant portion of their resources, and they have already helped eight people in high-water rescues.

“Earlier today, we saw a video of a high-water rescue , and you can see how resource-intensive those call types are. We can’t keep using those resources. Please be cautious and heed the warnings,” Pena said.

— Stephen Simpson, Pooja Salhotra and Emily Foxhall

Refineries begin reporting storm-related air pollution

Some refineries along the Texas coast have shut down due to Hurricane Beryl and are self-reporting instances of “unintentional” emissions.

In one instance, Freeport LNG, a large natural gas terminal on the coast of Brazoria County, reported releases of over 8,000 pounds of unplanned air pollution on Sunday. Pollutants included ethylene , a chemical with a faint sweet and musky odor, that can cause headache, dizziness, fatigue, and lightheadedness if people are exposed to it in large amounts overtime.

In their report to the state, the company wrote the facility was proactively shutting down before the hurricane winds caused power outages.

“[The shutdown] resulted in a subsequent unavoidable venting,” the report said.

Flaring, a process for burning unwanted gas to relieve pressure or clear pipes, usually happens before or during extreme weather events, said Luke Metzger, executive director of the nonprofit Environment Texas.

The Marathon Galveston Bay Refinery in Texas City, along the Houston Ship Channel, tweeted the facility was flaring Monday morning due to a brief power disruption during the storm. No report has been submitted to the state yet.

Metzger said Beryl’s pollution events are low compared to Hurricane Harvey’s 8.3 million pounds of air pollution reported to the state, but suspects more facilities will submit reports after the storm’s passing.

“I was surprised looking at the pollution reports that there has been relatively little pollution reported,” Metzger said. “That’s either good news because the storm had less of an impact [on refineries] or facilities [operators] have learned their lesson.”

Beryl makes landfall in Texas as Category 1 hurricane

Hurricane Beryl made landfall near Matagorda around 4 a.m. Monday as a Category 1 Hurricane, according to the National Hurricane Center. The storm strengthened through Sunday evening and had maximum sustained winds of 80 miles per hour when it came ashore. A 5 a.m. advisory from the National Hurricane Center warned about life-threatening storm surge and inland flooding Monday.

Hundreds of thousands of Texans are without power , including many in coastline counties such as Brazoria and Matagorda, according to PowerOutage.us. The full scope of the storm's damage is not yet clear — and it could cause more Monday as it moves northeast through the state.

The hurricane center said the coast was experiencing life-threatening storm surge. It also warned of flash floods throughout the southeastern portion of the state as the storm continues moving inland, bringing five to 10 inches of rain to some areas — or up to 15 inches in some isolated places.

Category 1 storms primarily damage unanchored mobile homes, shrubbery and trees. They can also do extensive damage to electricity lines and cause power outages that last several days.

Disclosure: CenterPoint Energy has been a financial supporter of The Texas Tribune, a nonprofit, nonpartisan news organization that is funded in part by donations from members, foundations and corporate sponsors. Financial supporters play no role in the Tribune's journalism. Find a complete list of them here .

Maria Probert Hermosillo , Berenice Garcia and Emily Foxhall contributed to this report.

Texans need truth. Help us report it.

Independent Texas reporting needs your support. The Texas Tribune delivers fact-based journalism for Texans, by Texans — and our community of members, the readers who donate, make our work possible. Help us bring you and millions of others in-depth news and information. Will you support our nonprofit newsroom with a donation of any amount?

Support independent Texas news

Become a member. Join today.

Choose an amount or learn more about membership .

Information about the authors

Pooja Salhotra

General assignment reporter.

[email protected]

@PoojaSalhotra

Stephen Simpson

Mental health reporter.

[email protected]

@Steve55Simpson

Alejandra Martinez

Environmental reporter.

[email protected]

@alereports

East Texas Reporter

[email protected]

@JessHuff16

[email protected]

Contributors

Maria Probert Hermosillo

Berenice Garcia

Rio grande valley reporter.

[email protected]

@berenice__g

Emily Foxhall

Climate reporter.

[email protected]

Learn about The Texas Tribune’s policies , including our partnership with The Trust Project to increase transparency in news.

Explore related story topics

Economy Environment State government Hurricanes

Appointments at Mayo Clinic

• Women's health
• The reality of menopause weight gain

Many women gain weight as they age, but extra pounds aren't inevitable. To help ease weight gain, step up your activity level and enjoy a healthy diet.

As they get older, women may notice that staying at their usual weight becomes harder. It's common for weight gain to start a few years before menopause, during the time known as perimenopause. Weight gain often continues at about the rate of 1.5 pounds each year as a woman goes through her 50s.

Menopause weight gain is common. But you may be able to minimize it by paying attention to healthy eating habits and leading an active lifestyle.

What causes menopause weight gain?

The hormonal changes of menopause tend to make it more likely that women will gain weight around the abdomen, rather than the hips and thighs. But hormonal changes alone don't necessarily cause the weight gain. Instead, it's usually related to aging, as well as lifestyle and genetic factors.

For example, muscle mass typically goes down with age, while fat increases. Losing muscle mass slows the rate at which the body uses calories. That rate is called metabolism. This process can make it more difficult to stay at a healthy weight. If you continue to eat as you always have and don't do more physical activity, you're likely to gain weight.

Most people become less active as they age. Paying attention to your activity and trying to move more may help keep you at a healthy weight.

Genetic factors also might play a role in weight gain around menopause. If your parents or other close relatives carry extra weight around the abdomen, you probably will too.

Other factors, such as eating a diet that isn't healthy and not getting enough sleep, might contribute to menopause weight gain. When people don't get enough sleep, they tend to snack more and eat and drink more calories.

How risky is this weight gain?

Menopause weight gain can have serious effects on your health. Extra weight, especially around your midsection, increases your risk of many health issues, including:

• Breathing problems.
• Heart and blood vessel disease.
• Type 2 diabetes.

Extra weight also raises your risk of some kinds of cancer, including breast, colon and endometrial cancers.

What's the best way to prevent menopause weight gain?

There's no magic formula for preventing — or reversing — menopause weight gain. But sticking to weight-control basics can help:

Move more. Physical activity, including aerobic exercise and strength training, may help you lose extra pounds and stay at a healthy weight. As you gain muscle, your body burns calories better, which makes it easier to control your weight.

For most healthy adults, experts recommend moderate aerobic activity. This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week.

In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.

Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.

Moving more also may help you sleep better. That can make it easier to exercise more.

Eat less. To keep your current weight, you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s. Losing weight might mean taking in even fewer calories.

To get fewer calories without skimping on nutrition, pay attention to what you're eating and drinking. Choose more fruits, vegetables and whole grains, especially those that are less processed and contain more fiber.

In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices. Eat meat in limited quantities. Eat fish and seafood instead of red meat. Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil.

Check your sweet habit. Added sugars account for nearly 300 calories a day in the average American diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea.

Other foods that contribute to extra dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy.

• Limit alcohol. Alcoholic beverages add extra calories to your diet and raise the risk of gaining weight.
• Seek support. Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity. Better yet, team up and make the lifestyle changes together.

Does hormone therapy help to lessen weight gain?

Hormone therapy usually is used to help with hot flashes that affect quality of life. This treatment also may help redistribute the fat that accumulates around the center of the body or abdomen. That type of fat is called visceral fat. And hormone therapy may help you manage your weight by improving sleep, which can lead to healthier lifestyle changes.

Remember, gaining weight during menopause is common. Embracing the changes to your body that come with menopause can help your mental health. But you may be able to ease weight gain by changing your diet and exercise habits. Commit to lifestyle changes and enjoy a healthier you.

There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form.

Women’s health topics - straight to your inbox

Get the latest information from our Mayo Clinic experts on women’s health topics, serious and complex conditions, wellness and more. Click to view a preview and subscribe below.

Error Email field is required

Error Include a valid email address

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt out of email communications at any time by clicking on the unsubscribe link in the email.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

• Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. 4th ed. McGraw-Hill; 2020. https://accessmedicine.mhmedical.com. Accessed March 12, 2023.
• Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed March 12, 2023.
• 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed March 12, 2023.
• Understanding adult overweight & obesity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/all-content. Accessed March 12, 2023.
• Abstracts. 2022 Annual Meeting of The North American Menopause Society, October 12-15, 2022, Atlanta, GA. Menopause: The Journal of The North American Menopause Society. 2022; doi:10.1097/GME.0000000000002112.
• Changes in weight and fat distribution. North American Menopause Society. https://www.menopause.org/for-women/sexual-health-menopause-online/changes-at-midlife/changes-in-weight-and-fat-distribution. Accessed May 11, 2023.
• NAMS position statement: The 2022 hormone therapy position statement of The North American Menopause Society. Menopause: The Journal of the North American Menopause Society. 2022; doi:10.1097/GME.0000000000002028.
• Belly fat in women
• Breastfeeding nutrition: Tips for moms
• Headaches and hormones
• Menstrual cycle
• Premenstrual water retention

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

• Opportunities

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press .

• Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence
• The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book
• Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance
• FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment
• Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book
• Healthy Lifestyle

Double your impact on fighting cancer

Make a gift before July 31 and it can go twice as far to fight cancer.

Friday, November 20, 2009

• Process essay-How to lose weight

It is not easy to lose weight because it feels happy to eat and eat. How To Lose Weight

Blog Archive

• ►  December (3)
• Descriptive Essay-The best movie for me