Weight loss is a journey with lots of ups and downs. The process of shedding those extra kilos can be challenging and requires a lot of patience and discipline. No wonder, some people become overwhelmed and lose hope due to a lack of motivation or unrealistic expectations.
So, it is important to set achievable goals and have a support system in place to keep you on track.
“One of the most effective ways to lose weight is through a combination of healthy eating and regular exercise,” says Pitchiah Kasinathan, clinical dietician, Fortis Malar Hospital, Chennai.
Here are some tips to help you achieve your weight-loss goals:
1. Be mindful of what you eat
“Paying attention to what you eat is important”, says Malavika Karkare, clinical dietician, Sahyadri Hospitals, Pune. Choosing foods that are high in protein and fibre can keep you feeling full and satisfied while also supporting weight loss. It is important to avoid highly processed foods that are often high in calories and low in nutrients, she adds.
Kasinathan says people should keep in mind that beverages can also contribute to calorie intake. So, opt for water or unsweetened drinks instead of sugary or carbonated drinks.
Dr Shilpi Saraswat, clinical psychologist, Sakra Hospital, Bengaluru, says one should plan meals ahead of time and stick to a grocery list when shopping. This prevents impulse buying and ensures you have healthy options on hand.
2. Follow strict portion control
Portion size refers to the amount of food you eat in one sitting. Karkare says the amount of food matter when you are focusing on fat loss. Research shows that people consistently eat more when offered larger portions, so it is important to monitor the amount you consume.
3. Stop storing junk food at home
Kasinathan stresses the significance of refraining from storing junk food at home. “By minimising the presence of junk food at home, people can reduce accessibility and the temptation to eat unhealthily,” he says. “[But, on the other hand,] storing healthy and nutritious food options at home will support in weight loss.”
4. Feeling hungry? Guzzle down water
Drinking water is not only essential for the body, but it can also help you control appetite. Karkare says that when you drink water, it acts as a natural appetite suppressant by sending signals to the brain that you are full. “This reduces the feeling of hunger and prevents us from overeating,” she adds.
Staying hydrated is also essential for a successful workout, says Ismail Mulla, fitness trainer, Cult.fit, Electronic City, Bengaluru. Not only does it help your muscles and joints work more effectively, it also reduces the risk of cramps and fatigue during weight loss, he adds.
Drinking beverages such as buttermilk and tender coconut water helps hydrate the body and adds minerals and vitamins to your diet, says Kasinathan.
5. Install ‘healthy’ and organic food apps
Today, multiple phone apps ensure that food can be delivered to you in a short time. But experts say it is best to avoid or at least restrict the use of these apps since they can be detrimental to weight-loss goals.
“The ease of ordering food at any time can lead to overconsumption and unhealthy choices,” says Kasinathan. If someone is working towards weight loss, they should prioritise cooking at home or consume organic fruits and vegetables to ensure a balanced diet, he adds.
Dr Saraswat says people should do a calorie check before ordering food online or in a restaurant. They should also know the nutritional value of the food they are having and whether it aligns with their dietary needs and weight goals, she adds.
6. Keep mobile, tablet away from your bedside
“Late-night exposure to electronic devices can disrupt the natural circadian rhythm of the body, leading to delayed melatonin secretion,” says Kasinathan.
Melatonin regulates sleep-wake cycles and is responsible for inducing drowsiness. When its secretion is delayed, it can lead to difficulty falling and staying asleep.
Studies have shown that sleep deprivation can cause hormonal imbalance, which can make it harder for the body to regulate weight.
“Eating food late at night also affects sleep quality and leads to delayed sleep,” he adds.
7. Manage stress and control emotional eating
“Stress can lead to poor eating habits,” says Dr Saraswat. High stress levels cause many people to either skip meals or indulge in binge eating.
High cortisol levels associated with stress affect appetite and lead to unhealthy behaviour. So, stress can prevent people from losing weight, she adds.
Dr Saraswat advises maintaining a healthy eating journal to keep a record of what you eat, even if it’s just a small snack. This will help identify the patterns in your eating habits, which will make it easier to make the necessary changes in diet.
8. Going nearby? Walking beats driving
“Weight loss is about burning more calories than you consume,” says Mulla. “To burn more calories, incorporating regular exercise into your routine is very important. Walking is one of the best forms of exercise and you should always make it a point to walk to nearby places.”
He adds that those wanting to lose weight should find an appropriate workout routine, be it yoga, running, cycling or strength training. After that, it is about being consistent in your workouts.
