Independence Day: Set yourself free of extra weight with 5 lifestyle changes

While fast food might be quick and easy, it often comes packed with unhealthy fats, sugars, and loads of empty calories that can lead to weight gain and health issues like heart disease and diabetes (Image: Canva)

How often do you feel lethargic after a heavy meal, struggle to fit into your favourite jeans, or notice that simple tasks like climbing stairs leave you breathless? These are signs that you are gaining weight.

Being overweight isn't just about the numbers on a scale; it's linked to various health problems that can affect your well-being. Excess weight can increase your risk of developing serious conditions such as heart disease, diabetes, high blood pressure, and joint problems. The added strain on your body can lead to issues like sleep apnea, lower back pain, and decreased mobility, making it crucial to address these concerns.

To free yourself from excess weight and embrace a healthier lifestyle, consider these 5  changes:

Ditch the fast food: While fast food might be quick and easy, it often comes packed with unhealthy fats, sugars, and loads of empty calories that can lead to weight gain and health issues like heart disease and diabetes. A fast-food burger meal can pack in over 1,200 calories, more than half of what many people should consume in a whole day. Swapping fast food for home-cooked meals made with fresh ingredients allows you to control what goes into your body, ensuring you're getting the nutrients you need without the extra calories.

Eat on time, eat right: Skipping meals or eating at odd hours can cause you to overeat later, leading to weight gain. A balanced diet filled with fruits, vegetables, lean proteins, and whole grains helps stabilise your energy levels and keeps your digestive system running smoothly. Having a healthy breakfast can keep you satisfied and energised throughout the morning, making it easier to resist unhealthy snacks.

Sit less, move more: In today’s world, sitting for long periods has become the norm, contributing to weight gain and related health problems. Including more physical activity into your day, whether it's taking a brisk walk, cycling, or simply stretching, can help you burn calories, build muscle, and boost your metabolism. Even small changes, like standing up during phone calls or taking the stairs instead of the elevator, can make a significant difference. The World Health Organization suggests aiming for at least 150 minutes of moderate exercise each week to help keep your weight in check and reduce the risk of chronic diseases.

Get enough sleep: Sleep  is important to keep your weight in check because it helps regulate hormones that control hunger and fullness. When you don't get enough rest, your body produces more ghrelin (which makes you feel hungry) and less leptin (which makes you feel full), leading to overeating. Research shows that people who sleep less than six hours a night are more likely to be overweight. Creating a consistent sleep routine and a calm sleep environment can help ensure you get the 7-9 hours of rest your body needs.

Manage stress, manage weight: Stress triggers the release of cortisol, a hormone that can increase your appetite and lead to cravings for high-calorie comfort foods. This can result in weight gain, particularly around your midsection, which is linked to an increased risk of health issues like diabetes and heart disease. For example, if you're constantly stressed at work, you might find yourself mindlessly snacking throughout the day. Finding ways to relax and reduce stress, like practicing mindfulness, doing yoga, or engaging in hobbies you enjoy, can help keep your cortisol levels in check and prevent stress-related weight gain.