It’s the weight loss debate that continues to roll on!

It’s the weight loss debate that continues to roll on! You want to lose weight, feel better, increase your energy levels, and fit into that old pair of jeans that continually stares at you, at the back of your closet. 

However, do you focus all your efforts on renewed eating habits or starting (and sticking to) an exercise routine?

How To Lose Weight

Weight loss is determined by calorie deficit, which means your body uses more calories than you consume. This can be done by drinking and eating fewer calories, burning more calories through exercise, or a combination of both.

Focusing On Diet For Weight Loss

When trying to lose weight, for some, it is overall easier to manage what you eat by changing your diet than trying to “burn” more calories through physical activity. 

A fine example of this is if a person aims to lose weight via a daily calorie deficit of 400 fewer calories each day, they can easily achieve this by choosing lower-calorie meals. They can consume fewer snacks, reach for healthier items, choose whole foods versus highly processed items, and eat smaller portion sizes. For some, this is simpler than trying to burn an additional 400 calories daily. Burning up to 400 calories each day requires a tremendous amount of movement, it can be time-consuming, hard on an individual’s body, challenging to fit into your daily routine, and sometimes, simply not sustainable. 

Focusing On Exercise For Weight Loss

Still, exercise is a great tool to help support your weight loss goals, especially as it relates to keeping weight off. Strength training helps build and preserve muscle mass, plus, it can enhance your metabolism over time. This means that even when you are resting, your body will still burn more calories. Meanwhile, aerobic exercise (e.g. jogging, biking, walking), especially at a low or moderate intensity for half an hour or longer can burn a good number of calories and help promote calorie deficit in your weight loss journey. 

An ongoing physical activity routine can assist with overeating by regulating hunger hormones. Lastly, burning those extra calories will also allow flexibility with what you eat, making your “diet” feel less restrictive. 

Conclusion: A Combination Of Both 

Ever heard of the 80/20 rule? This ideology has become popular, as it outlines that weight loss can be achievable with an 80 percent focus on diet and a 20 percent focus on physical activity. It does not have to be followed to the “T”; however, at the end of the day if you make positive changes to how you eat, plus incorporate an exercise regimen that you love, you’ll be able to follow a weight loss program that will work for you. Maybe that means achieving a daily calorie deficit of 60 percent which is reflected in your diet and 40 percent exercise, but the key to long-term weight loss and management is joining a program that is sustainable for you and your lifestyle.

SwiftSlim delivers a safe and effective approach to losing weight that is FDA-cleared and does not include the need for drugs or surgery. Our team is committed and dedicated to your weight loss journey. We offer the tools you need to achieve your health and wellness goals, as well as support, educational resources, knowledge, and expertise for weight loss success.Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Millions across the United States struggle with weight loss, annually.

Millions across the United States struggle with weight loss, annually. In fact, studies reveal that the percentage of Americans who suffer from obesity has increased from just over 30 percent to over 40 percent between the years 2000 to 2017. Being overweight or obese increases the risks of health conditions like osteoarthritis, cardiovascular illness, sleep apnea, as well as type 2 diabetes. 

Still, losing weight is not only good for your physical health, but it’s good for your soul, too. Even losing as little as five to 10 percent of your body weight can significantly impact your mental health. 

Here are 5 ways that weight loss can benefit your state of mind.

1. Increases Self Esteem & Confidence

Unfortunately, most who are overweight struggle with body positivity, and this ultimately affects their self-esteem and confidence. Many who are obese and overweight have a negative self-image, so losing weight can often make them feel better about their appearance. When you can once again fit into your old favorite clothes, this creates a sense of accomplishment, especially when you hit your weight loss targets. 

2. A Good Night’s Rest = A Clear, Calm Mind

A terrible night’s sleep can be felt throughout the day. You are tired, sluggish, and can’t give 100% to work or family life activities. Still, if you are not getting enough sleep on an ongoing basis, this affects both your weight and mind. In fact, research reveals that overweight and obese individuals have a poorer quality of sleep overall, versus people with an average body mass index (BMI). Fewer hours of shut-eye each night also increases the chances of common sleep issues like sleep apnea, back pain, and acid reflux. Interestingly, those sleep conditions are also closely linked to overweight and obese individuals. As such, losing weight will help you sleep better. 

It’s important to note that better sleep is also connected to a decrease in irritability and fatigue, which is linked closely to those who suffer from depression. 

3. Decreases Depression Symptoms & Overall Stress

Speaking of, depression and stress have also been closely connected to obesity and being overweight. Some turn to comfort food when dealing with depression or stress, causing an increase in weight gain. Excessive weight also increases the risks of many chronic conditions, which can also cause depression, enhance stress, and lead to other mental health issues. 

4. Gives You A Boost Of Energy

Feeling better about yourself, plus sleeping better, will also give you an extra boost of energy to tackle more things throughout the day. This may also mean you’ll not only be able to get through your work week at the office but also add some exercise to your daily routine, which will also increase energy levels.

5. Reduces Social Anxiety

Many obese and overweight individuals suffer from social anxiety. At times, they feel like they are being judged, and if they’ve ever received negative comments about their body while out and about at a social gathering, those words can live rent-free in their minds for years to come.  Unfortunately, they may dread and avoid getting together with colleagues, friends, and family because of this. The good news is that losing weight can help reduce social anxiety, giving you the confidence to get out there and live your best life. Whether it’s heading to a friend’s party, a night out on the town, or the beach, you’ll look forward to seeing and catching up with family and loved ones.

At SWIFTSlim, we believe that your weight loss dreams can become reality, with the right program. This is why our team is dedicated to understanding the health and wellness goals of our patients, to ensure success; not only for your body to feel better, but your mind, as well. 
Ready to lose weight and keep it off for good? To schedule a consultation, click here.