Holistic Weight Loss Tips (Minus any Strenuous Exercise)

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According to a report released by the National Center for Health Statistics, 40 percent of American adults and 19 percent of young people are obese. Obesity rates are rapidly increasing — and there doesn’t seem to be any sign of that stopping. While a person can be relatively healthy while overweight, the health consequences of obesity are severe. Being severely overweight can shorten life expectancy up to 14 years. Furthermore, the many health issues that can result from obesity take away from their overall quality of life.

Obesity is linked to:

  • Heart disease
  • Stroke
  • Diabetes
  • Cancer
  • Gallbladder disease and gallstones
  • Osteoarthritis
  • Gout
  • Respiratory issues

As Zenbusiness details, the type of work you do can impact your health and make you more prone to obesity. If you’re working in industries like transportation, nursing and residential care, and manufacturing, take special care to improve your diet and start a fitness regimen.

To prevent these health complications and ensure longevity, implementing healthy lifestyle changes that facilitate weight loss as well as optimal mental health is the best course of action. The healthy lifestyle changes likely sound familiar: a wholesome diet, plenty of sleep and daily exercise. However, for people who are obese, strenuous exercise may not be an option. Doing high-impact exercises may put undue stress on tendons and joints, leading to injury and delaying progress. Luckily, you don’t have to be a gym rat to lose weight. With these holistic tips, you can start shedding pounds today.

How We Relate to Food


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For some reason, many of us equate food with morality. Certain foods are “sinful.” If you eat dessert you’re being “bad.” Meanwhile, society looks at people who are thin as disciplined, healthy and beautiful. First of all, just because a person is thin doesn’t mean they are healthy. Secondly, beauty isn’t something that’s defined by “fat” or “thin.” You have to dispel these thoughts when they creep into your brain while you work on changing how it is you relate to food. You can do this by using cognitive-behavioral coping skills for weight loss such as practicing mindful eating and visualizing your success.

Another thing you may not consider is your gut health. Your body is home to billions of microorganisms that help keep you healthy. Adding probiotics to your diet boosts gut health and helps you feel better overall throughout your weight loss journey.

Enjoyable Activities

While strenuous exercise may be off the table, it’s still important to find time in your day to be active utilizing low-impact exercises. Swimming, using an elliptical machine, and walking are all popular options. Lifting light weights at home can help build muscle mass that burns fat even when you aren’t working out. Make exercise fun by including your friends and family. Ride bikes with your kids throughout the neighborhood, go to a dance class with girlfriends, or take a post-dinner sunset stroll with your partner. Rather than focusing on the intensity of your workout, find a way to make it an enjoyable part of your day until it’s a healthy habit.

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Mindfulness Matters

Believe it or not, one of the best things you can do for weight loss is sitting still. Well, to be fair you’re not just sitting still. Meditation is more about intentionally being with yourself so you can work through your anxieties and hangups that may stall your weight loss progress. With daily meditation, you ease stress and reduce the amount of cortisol your body produces. Mindfulness increases your awareness so you’re less likely to graze or eat emotionally. And while it’s definitely not strenuous exercise, sitting upright and consciously for 45 minutes to an hour provides some gentle core work that can reduce back pain and make activity easier.

Obesity is linked to a shorter lifespan and many health complications that can discount quality of life. To improve your health and ensure you’ll be around for a long time, it’s important to engage in holistic weight loss. Think about ways you can break unhealthy eating habits. While strenuous exercise may be off the table, it’s still important to incorporate enjoyable activity into your schedule to break your sedentary habits. Finally, weight loss isn’t all about the body — it’s also in the mind. A daily meditation habit allows you to get to know yourself better and puts you on the track toward success.