Do you know I lost 5 kg in just one month, all by myself? We hear about such achievements quite frequently these days. Many people rely on tips they find on Google or follow advice from individuals who claim to have lost weight without any guidance.
However, what’s truly important is losing weight in a healthy manner and addressing the underlying causes of weight gain (as discussed in the first article). Today, let’s explore the healthy methods of weight loss. The goal should go beyond simply shedding pounds and encompass enhancing various aspects of overall health:
Energy levels
Sleep quality
Stress tolerance
Reduced cravings
Reduced inflammation
Reduced waist size
Hair quality
Skin health
Improvement in digestion, acidity, and bloating.
Additionally, if you have any lifestyle issues such as type 2 diabetes mellitus, high cholesterol, fatty liver, or PCOD, these conditions will also improve.
So healthy weight loss involves making sustainable lifestyle changes that promote gradual and steady weight reduction. Here are some guidelines for achieving healthy weight loss:
Set realistic goals: Aim for a weight loss of 1- 2 kgs per week, as this is considered a safe and sustainable rate. Setting unrealistic goals can lead to frustration and disappointment.
Adopt a balanced diet: Focus on consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid or limit processed foods, sugary beverages, and excessive amounts of added sugars and saturated fats.
Control portion sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, chew your food slowly, and pay attention to your body’s hunger and fullness signals.
Stay hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption. Avoid sugary drinks and opt for water, herbal tea, or infused water instead.
Regular physical activity: Incorporate regular exercise into your routine. Aim for at least 30 to 60 minutes of moderate-intensity aerobic activity per week. Include strength training exercises to build muscle, which can help increase your metabolism.
Practice mindful eating: Pay attention to your food choices and eating habits. Eat slowly, savor each bite, and listen to your body’s cues of hunger and fullness. Avoid distractions like screens or eating on-the-go, as they can lead to overeating.
Get enough sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep can disrupt hunger hormones, leading to increased cravings and overeating. Establish a regular sleep schedule and create a relaxing bedtime routine.
Manage stress: Chronic stress can contribute to weight gain and hinder weight loss efforts. Find healthy ways to manage stress, such as exercise, meditation, deep breathing, or engaging in hobbies and activities you enjoy.
It’s unfortunate to witness individuals without any knowledge of bioscience becoming more popular as guides than certified professionals.
So always seek support of a healthcare professional, registered dietitian, or a support group to guide you through your weight loss journey. They can provide personalised advice, monitor your progress, and offer encouragement.
Remember, healthy weight loss is a gradual process that requires patience and consistency. Focus on making sustainable lifestyle changes rather than relying on quick-fix diets or extreme measures.