A good first step is to think about why you might have put on weight. Is this a recent change or a longer-term pattern? Did you start doing something differently – eating out more, being less active, or eating different foods – around the time you began putting on weight?
Your body mass index (BMI) is a measurement of your weight in relation to your height. If you know these measurements, you can use a free online tool to find out your BMI and the weight you should be aiming for. You can use our BMI calculator.
If you have a lot of weight to lose, aim to lose 10 per cent of your body weight. This will have big health benefits – even if you are still overweight afterwards – and can feel more achievable. Don’t be disheartened if it’s going to take a long time to get to your ideal weight. It probably took a long time to come on gradually.
Many people find it helpful not to think about a ‘diet’, but rather an approach you can sustain over the long term, that fits with your lifestyle. Some people find reducing fat or carbohydrates works, some count calories, while others lower their calorie intake on certain days. It’s important your plan is not so restrictive that it cuts out whole food groups, otherwise you could miss out on essential nutrients.
Group support works well for some people. There's some evidence that joining a slimming group leads to more successful weight loss than those who don’t join. It could be worth talking to your GP or practice nurse, who will be able to tell you if there are local groups you can join or be referred to, and they may be able to offer you other support, too.
A combination of diet changes and getting more active has been shown to be more effective than just changing what you eat, so think about ways to get more active. That might be walking or cycling instead of driving, a home exercise workout, or meeting a friend for a walk or a run. Aim for 150 minutes of activity a week, and break it into 10 minute chunks if it seems like a lot to begin with.
An ‘ideal’ weight can take a while to achieve and may seem unattainable at times. Don’t feel disheartened if your weight loss is slow or you hit a plateau. Maintaining even a small weight loss is beneficial for your health in the long term and something to be proud of. So keep it up!
Do you feel driven to change yourself in a healthy way after seeing others transform themselves? Keep calm, and start your healthy journey without compromising your favorite food. Maintaining a healthy lifestyle is as simple as making mistakes without realizing them. Rather it’s about weight gain, weight management, weight loss, or a healthy lifestyle, you don’t need to recite any particular mantra. The rules are simple; consistency, dedication, mindful eating, and the right weight loss tips you are following. Weight loss doesn’t have to be a difficult process as many of us make it by trying to adapt to restricted diet plans that require us to track every calorie or exclude whole food groups from our diets.
Instead of trying crash diets try adopting a series of healthy behaviors into your daily routine first rather than taking drastic steps. Today we are sharing with you weight loss tips that will help you in your weight loss journey. Moreover, these habits maintain a healthy weight once they become a part of your daily life. So let’s start!
Who says you can only shed extra kilos by keeping yourself hungry, by portion control, or by keto diet plan? Adding these weight loss tips to your daily routine will easily lead to a healthy lifestyle and weight management. Let’s find out the easy and best ways to lose weight:
People often find it difficult to make lifestyle changes for weight loss, however, you can start with small changes such as only eating when you are hungry, avoiding snacks with a cup of your daily chai, shifting to healthy snacks, avoiding eating while watching tv, these small steps can result into big changes in your weight loss journey.
Vitamin D keeps your hormone level under check and helps enhance weight loss and decrease body fat. Simultaneously, when you lose weight, your body’s capability to absorb Vitamin D also increases. So, in a way, once you start having the right dose of Vitamin D, your body’s absorption rate also increases.
Sugar in any form is unhealthy, Jaggery, honey, and brown sugar are no different from refined white sugar as they all are ranked high in the glycemic index (which induces fluctuation in insulin levels of the body ) and hence are considered to be harmful to the diabetic.
Consumption of sugar releases dopamine in the mind, which is the pleasure center of the brain. Once you start consuming it, your body gets used to these to release these reward centers. Hence, you get addicted to it. It is not healthy for people suffering from being overweight to consume sugar, and it even further affects your weight loss journey.
You can switch to stevia which is considered to be the closest healthier alternative to refined sugar because of the fact that it is made from a plant called stevia which is 6 times sweeter than regular sugar. Stevia carries Very fewer calories unlike sugar, which has four calories in 1 gram.
A diet plan for weight loss is a specific type of diet chart for weight loss or weight management that consists of all the nutrients such as vitamins, dietary fibers, protein, and carbs, that our body requires to stay healthy and fit and it even provides energy to the body for daily chores.
“Maintaining lean muscle is important in weight loss because it plays a key role in metabolism,” says certified health coach and author of Sugar Shock and Beyond Sugar Shock Connie Bennett. “Muscle helps you burn more calories. But when you lose weight too quickly, you lose muscle and your body slows down calorie burning. Fast weight loss can even cause permanent slowing of metabolism.”
Rapid weight loss often leads to the dreaded yo-yo weight cycling many chronic dieters experience. In fact, a study of former contestants on NBC’s weight loss television show “The Biggest Loser” found the more pounds dropped quickly, the more the participant’s metabolism slowed. The study also found that the contestants regained a substantial amount of their lost weight in the six years following the competition.[1]
Popular fad diets also very often result in nutrient deficiencies. “And rapid weight loss—especially when you cut carbs—is often largely water,” says registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife. “What’s more, if daily calories are low, the body may also use muscle mass as fuel, further reducing metabolism, as muscle mass is metabolically active.”
Weight Loss Clinic San AntonioThe bottom line: Shedding weight sensibly is the way to go. Experts usually say a safe rate is losing around half a pound to 2 pounds a week. With that goal in mind, here are some tried-and-true ways to drop pounds and keep them off for good.
When trying to lose weight, ban the word “diet,” suggests Albertson. Dieting can be unpleasant and make you hungry, so you constantly think about food, which is exactly what you don’t want when trying to lose weight. Instead, she recommends thinking of weight loss as a part of getting healthier and concentrating on taking care of your body first.
“Weight loss is complicated and you don’t have total control over the number on the scale, but you do have control over what you eat, how much you move and other factors that impact weight, such as stress and sleep,” says Albertson. She suggests setting SMART—specific, measurable, achievable, relevant and time-sensitive—goals and rewarding yourself when you hit them.
“One of the healthiest ways to shed weight is to reduce your intake of sugar and rapidly metabolized carbohydrates,” says Bennett. “In particular, you want to cut out or drastically curtail your intake of high-glycemic-load foods, such as sugary snacks, processed carbs and soft drinks. When you avoid or cut back on French fries, chips, crackers and the like, you’ll speed up your weight loss.”
“Produce supports weight loss because it’s rich in fiber and water, which are both calorie-free yet take up space in your stomach so you feel full,” says Albertson. In fact, a Brazilian study found a direct correlation between increased fruit and vegetable consumption and enhanced weight loss[6].
Albertson suggests aiming to consume five daily servings of produce to start and working up to seven to nine servings a day. “Start your day with a green smoothie, have a salad or cut up vegetables with your lunch and eat fruit for snacks and desserts,” she says. “For supper, have more stir frys, incorporate veggies into your pasta dishes and stir them into soups.”
“Eating around 25 to 30 grams of protein—two scoops of protein powder or 4 ounces of chicken breast—per meal can improve appetite control and manage your body weight,” says Dr. Albertson. “The best way to do it is to make sure you have one serving of high-quality protein per meal.”
Albertson also says women older than 50 need significantly more protein (1 to 1.5 grams per kilogram of body weight daily) than men and younger women (who require .8 grams of protein per kilogram of body weight daily). “Women need more protein after 50, especially as they approach menopause, because decreases in the hormone estrogen result in a loss of skeletal muscle mass, strength and regenerative capacity,” she explains.
“I suggest following the eight by eight rule—8 ounces of water eight times throughout the day—for a minimum water intake recommendation,” says Florida-based celebrity trainer Jordan Morello who works for the fitness platform Sweat Factor. “My clients are usually surprised once they add this [rule] into their own routine [by] how much this simple thing can curb cravings and leave you more satiated throughout the day.”
But not just any breakfast will do. “To think more clearly, perform more efficiently and be in better moods, you want a well-rounded, blood-sugar-balanced first meal of the day with ample protein, healthy fats and what I call quality carbs like fresh berries,” says Bennett[10].
One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis (NEAT)—the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned.
“While cardiovascular exercise is often emphasized, strength training is key for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass—which burns calories—declines at a rate of 1% to 2% per year,” says Albertson. “Strength training can slow down muscle mass decline.”
“Many people, when they get frustrated that they haven’t lost weight, will double down on the stressor (i.e. catabolic phase) that they are doing,” says certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California. “For example, they’ll run extra miles, double up on the amount of time they spend at the gym and/or eat less food. However, all of the results we desire from doing the above things actually occur during the anabolic recovery phase.”
During the anabolic phase, the body builds muscle mass and loses fat mass while recovering from the stressor, explains Darnbrough. So, instead of pushing yourself to a breaking point, which ends up leading to overtraining and diminished results, put as much energy into rest and nutrition as you do into workouts. “To create sustainable results, try to balance your ratio of stress to recovery,” says Darnbrough.
Research shows being accountable works. In one study, two-thirds of participants who joined a weight loss program with friends maintained their weight loss for six months after the meetings ended, compared to just a quarter of those who attended on their own[12]. Of course, many organizations also suggest having a sponsor or champion on your path to weight loss.
“One of the best ways to consistently eat better and shed weight steadily is to check in every day with an accountability partner,” suggests Bennett. “Your accountability partner doesn’t need to be your bestie, favorite co-worker or partner. Just find someone with similar weight loss goals. You don’t need to talk every day, either. Just text each other to share that you’re eating healthy foods and staying on track. If you’re tempted by junk foods, you can lean on your partner, too. That’s when you may want to call them.”
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