Introduction
Losing weight might seem hard or near to impossible if you don’t know the right way of doing it. The fad diets that people often fall for are temporary hence their results are also short-lived. A diet that is sustainable and can easily be a part of your daily life is the one that will help you to achieve your weight goals in the long term. But what exactly is a sustainable and healthy approach in order to lose weight?
Sustainable Weight loss
Sustainable weight loss means gradual reduction of body weight through a balanced nutrition, consistent physical activity and a long term lifestyle changes that can be maintained for life rather than going for fad and quick diets that bring temporary results and when after some time you don’t get to see the same results, it leaves you disappointed.
Practicing a healthy Weight loss
Weight loss is A lot more than just restricting your calories. It requires lifestyle changes. A lot of factors contribute when it comes to losing weight. Therefore, the lifestyle modifications are required and these include the following;
When you make changes in your lifestyle and those changes contribute towards achieving your goals that is when you should know that you are on the right track!
Also anything that becomes a part of your life is easy to follow. This is the reason nutritionists and dietitians always recommend portion control and a balanced diet. This allows flexible eating and you can eat anything within your calories and can also lose weight at the same time.
Key Principles:
Aim for 0.5- 1 kg of weight loss/week
Eat whole, minimally processed foods like fruits, vegetables, lean protein, whole grains and healthy fats
Maintain a moderate calorie deficit (300-500 kcal/day)
Focus on the movement you enjoy for eg, walking, cycling etc
MYTHS VS FACTS;
#1 Are carbs really bad?
A single food item is not responsible for your weight gain and weight loss. It is the overall calories that you consume in a day which actually makes a difference.
#2 Is IF and Keto diet the best way to lose weight?
These are temporary and fad diets and the results are also for a short time. Moderation is the key. The best way to lose weight without compromising on your health is calorie deficit and portion control.
#3 Is high protein diet compulsory to lose weight?
NO! excessive intake of protein puts an extra burden on your kidney to filter out the waste from your body. Protein intake must be adjusted with your physical activity. Although protein helps in weight loss as it gives you satiety and helps in muscle building but A lot of protein is not necessary, adequate protein is required.
#4 Sweating makes you burn your calories?
NO! sweating will only cause you dehydration and it can be fatal so excessive sweating can be detrimental for health especially if you already have underlying health conditions.
#5 Does detox drink help with fat loss?
Detox drinks are supposed to detox your body and remove toxins from your body, it does not help in burning your body fat. For fat reduction you need to focus on your diet and physical activity.
How to determine if you are on the right track and also if you are losing weight in a healthy way?
Your body responds to your diet. If your diet is unhealthy for some period of time, your body will start showing signs and symptoms that something is wrong. It can lead to nutrient deficiencies and that show up as symptoms like fatigue, muscle pain, headache, cramps, dizziness etc. On the other hand, if your diet is adequate and healthy and at the same time you are also losing weight on scale you will feel lighter, energetic, active.
The right time to check weight?
Your weight keeps fluctuating throughout the day. As you are consuming different food items and drinks this will affect your water weight and due to that you will witness weight fluctuations on scale. Therefore, the recommended time to check your weight is in the morning after you have used washroom and on empty stomach. This gives you accurate idea of your body weight. Body measurements can also be taken in the same way.
Conclusion;
Social media and trends can provide you a number of ways and methods to lose weight fast. But one should always keep this in mind that there is no one formula that works for all. Each and every other person has different body needs and requirements. The calorie counts and also macro count is what determines weight loss. So if you are seeking for a healthy diet plan that will make you lose weight without harming your health and is sustainable then the best way is to consult a nutritionist at least once so that they can set the right track for you.
GM & Consultant Nutritionist
