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Losing weight becomes a challenge for most people. Some face difficulty eating a healthy weight loss diet, mostly a calorie-deficit diet. This results in a constant feeling of hidden hunger, resulting in cravings for unhealthy foods. People suffering from some metabolic problems like hypothyroidism, diabetes, PCOS, etc., face even more difficulty in losing weight. If you are facing any kind of sleep disorder or suffering from some stress, then even the journey of weight loss becomes more challenging. Similarly, most of us face various hurdles during our weight loss journey.
The Benefits of Sustainable Weight Loss:
Weight loss is essentially about creating a calorie deficit—lowering your calorie intake or burning more calories than you consume. This is known as sustainable weight loss. Such weight loss helps reduce weight healthily, which is harder to gain quickly if you are consistent with your weight loss routine. But the benefits of sustainable weight loss go beyond just shedding pounds. It can improve your overall health, reduce the risk of chronic diseases, and boost your energy levels. We’re here to take the confusion out of weight loss and make the journey simple, sustainable, and beginner-friendly. There are no crash diets or impossible workouts just practical steps to help you feel healthier, stronger, and more confident.
How To Set Realistic Goals For Sustainable Weight Loss?
Importance of setting SMART goals:
I have decided to lose weight a hundred times over the past two years and started my weight loss journey nearly ten times, but it has consistently failed. Either I got demotivated after two or three days, or a family function came up. This is the case for many of us.
However, if we set our weight loss goals using the SMART criteria, achieving our ideal weight would become much easier and more attainable. The five parameters of the SMART weight loss goal are specific, measurable, achievable, relevant, and time-bound. Let me say that “I will lose 4 kg in two months by maintaining a 300 kcal deficit per day, exercising for 30 minutes four times a week, and eating vegetables in every meal”. Such a weight loss goal seems specific “I will lose”, achievable 4 kg in 2 months is manageable and measurable regarding a calorie deficit of 300 kcal daily. This is even time-bound, which keeps you motivated.
Focus on Behavior Change:
The goal is to change our behavior rather than just focus on the numbers on the scale. Behavior changes are the key to achieving sustainable weight loss. These include portion control, mindful eating, a balanced diet, proper sleep, and regular exercise. Such behavior changes ensure sustainable weight loss, even if the numbers on the scale decrease more slowly.
Importance of Self-Compassion:
During the weight loss journey, we often criticize ourselves for slow progress and feel guilty about cheat meals. However, the secret behind any success lies in that motivation comes from within. I usually speak kindly to myself to keep myself motivated, just as I would to a friend. This helps me overcome self-criticism. I also maintain a daily logbook where I jot down my small achievements toward a weight-loss lifestyle. This has helped me achieve my small but attainable weight loss goals.
Carbohydrates And Weight Loss:
You are not losing enough weight even after eliminating fats and oils from your diet. Then, you must check on your daily sugar consumption.
Carbohydrates are of two types: simple carbs and complex carbs.
- Simple carbohydrates are present in maida, cornstarch, bakery products, biscuits, and refined sugar. These carbohydrates get stored in our body first as glycogen and, if consumed in excess, then as fat. The body tends to burn glycogen stores first, but we replenish these stores daily by consuming sugar and carbs. This does not allow the other stored form of carbs, i.e., fats, to be burned by our body. Not giving up or reducing our simple carbs and refined sugar consumption makes us fat. However, it’s important to note that not all carbohydrates are bad.
- Complex carbohydrates, found in whole grains, quinoa, makhana, oatmeal, millet, barley, pulses, lentils, beans, etc., are an essential part of a balanced diet and can actually aid in weight loss when consumed in moderation.
We must limit our everyday consumption of simple carbs and refined sugar if we are planning to lose weight. Instead of simple carbohydrates, one must consume complex carbohydrates. These are found in whole grains, quinoa, makhana, oatmeal, millet, barley, pulses, lentils, beans, etc. You can get advice from a nutritionist or dietician and get your customized weight loss meal plan.
MYTH: Low-Carb Diet Good For Weight Loss
FACT: Not a low-carb diet, but a diet low in simple carbs and refined sugar but rich in fiber is a weight loss diet. Along with this, you also need to cut down on your consumption of saturated fats found in ghee, butter, margarine, etc. As already discussed, simple carbs are stored in our body as fats if we consume them in excess. Thus, reducing these carbs and refined sugar will help you lose weight.
MYTH: Eating fats will Make You Fat
FACT: The name fat makes us think it needs to be avoided if you are on a weight loss diet. However, this approach is wrong because fats have many critical bodily functions. Reducing saturated fats like ghee, butter, margarine, vanaspati ghee, etc.. is recommended for weight loss. Despite these, one must consume healthy fats in nuts, chia seeds, flaxseeds, and unrefined oils like groundnut, sunflower, soyabean, mustard, and olive oil. Healthy fats are also suitable for our hearts and help us sustainably lose weight.
Read More: Common Fitness Facts and Myths
Self-Control And Mindful Eating:
A balanced meal is insufficient to help you lose a substantial amount of kg. Along with eating a balanced diet, you also need to control the portion size of your meals. Japan is the only country in the world where the median age of the people is 48.6 years, compared to 38.4 years in India. This is because Japanese people follow the rule of 80% filling their stomachs with food. Eating 100% as per your hunger will only make you feel lethargic after consuming your meals, and your digestion will also slow down. Moreover, this eating interrupts the absorption of many important nutrients from your gut.
Drinking a glass of water 10 minutes before a meal can help you manage your portion control. This will help you eat less and adequately digest the food.
Divide your plate into three portions. The biggest one is 60% complex carbohydrates, 30% is a protein source, and the remaining 10% is a fat source. On a weight loss diet, relying on plant-based protein sources like pulses and lentils is good, as it will not add cholesterol to your blood. Be mindful of what and how much you are eating.
Practical Tips for Grocery Shopping And Meal Planning:
- Plan your weekly meals and prepare your grocery list accordingly. This will help you stick with your grocery list, preventing impulsive buys.
- Never go empty-handed for grocery shopping, as this will force you to make poor choices.
- I always prefer to buy fresh food products rather than processed ones.
- Choose only minimally processed packaged foods. Avoid packaged foods with high sodium, hidden sugars, and unhealthy fats.
Balanced Diet: Correct Balance of 3 Nutrients
There is no need to make all the calculations like low-carb, low-fat, or any other type of diet to make a good weight loss diet plan. The only way to follow here is to consume a well-balanced diet. So, the question arises here: What is a balanced diet? A balanced diet has all the macro- and micronutrients, i.e., carbohydrates, protein, fats, minerals, and vitamins. On average, 45-70% of your total energy should come from carbohydrates, 25-30% from fats, and the remaining 20-10% from proteins. Such a balance of all three macros will make a well-balanced diet.
Confuse About Your Ideal Daily Calorie Intake? Use Our Calorie Calculator to Calculate Your Optimal Calories
Why Exercise Is Powerful?
Regular exercise helps burn calories and boosts metabolism. Daily exercise also helps attain a toned body, burning fat, and increasing muscle mass. Physical activity helps manage the excess hunger hormone ghrelin and thus helps control cravings. It stimulates the release of natural mood boosters called endorphins, which reduce stress.
Three types of exercise help burn calories. Some burn more calories, and others less, but they also help release stress, a significant cause of weight gain.
- Cardio exercises
- Strength training
- Yoga
Your daily exercise routine must incorporate a mix of cardio and strength exercises. Yoga can also help you manage stress.
Read Also: Best Weight Loss Exercises: Burn Calories, Tone Up
What are Healthy Habits for Sustainable Weight Loss?
The habit of positive reinforcement and self-compassion is essential. Every step you take, such as choosing a healthy meal or walking instead of driving, should be acknowledged by you. Start recording these small victories because every step counts. After a few days, you will feel motivated when you reflect on your journey. Make a habit of maintaining consistency in your weight-loss lifestyle. An inconsistent exercise or diet routine can hinder your progress. Instead of saying, “I want to lose 2 kg in a month,” change it to, “I will lose 2 kg in a month.” This method is the SMART goal framework for creating a clear roadmap. Include only those routines that you find enjoyable. This will help you stay engaged. If you dislike running, opt for dancing as your weight-loss exercise!
Overcoming Challenges:
Stay solution-focused instead of always thinking about your problems. Try to figure out what you can do to solve this problem. Don’t overthink about your weight. Reflect on your past failures and adjust the mistakes made in the past. Never dwell on your past. Learn from it and start again with modifications to your plan. Instead of negative reinforcement, always do positive self-talk. This keeps you motivated.
Maintaining Weight Loss:
Weight loss is a temporary fix, but maintenance is a long-term solution. The only fixes for this problem are adapting to a healthy lifestyle, overcoming daily challenges, making healthy choices, and exercising regularly. Thus, maintaining weight loss is an ongoing process throughout one’s life.
Lose 10 kg in 3 months: full-day eating plan.
Pre-workout snack option: Energy balls are a great option to fuel yourself with energy before your morning workout. They are rich in protein and provide the calories needed for your workout. Prepare them in bulk and store them in an airtight container for up to a month.
Breakfast: The oats patty offers you a low-calorie, lightweight breakfast option. You can prepare any stuffing of your choice. You can prepare it within 30 minutes. You can chop the veggies beforehand to make cooking faster.
Mid-day: Drinking this green smoothie at midday makes you hydrated and helps detoxify your blood. Rich in many micronutrients, this smoothie helps rejuvenate your energy and imparts a glow to your skin.
Lunch: This high-protein mushroom meal is perfect for lunchtime. You can prepare it easily and even carry it in your lunchbox.
Dinner: Quinoa lentil weight loss khichdi is easy to make and a good dinner option. It cooks in hardly 45 minutes and also tastes quite good.
Conclusion:
In the end, weight loss is only a matter of calorie deficit. The calories you consume must be lower or equal to what you burn because sitting on the sofa all day and eating a low-calorie diet will not yield results. The source of the calories you consume also affects your weight loss. Instead of processed and packaged foods, you must eat whole grains, nuts, seeds, healthy fats, and a protein-rich diet.
Read Also:
- Healthy Vegetable Soup Recipes For Weight Loss And Detox
- Best Weight Loss Exercises: Burn Calories, Tone Up
- How To Choose the Right Weight Loss Expert for You?
- Weight Loss Tips in Hindi
- Weight Loss Diet Plan For South Indian
- Liquid Diets for Weight Loss: Guide By Nidhi
- Try This All-New Weight Loss Smoothie by Nidhi Gupta
- 5 High Protein Shakes for Weight Loss Under 400 Calories
- Best Thyroid Diet Plan for Weight Loss
- Power Yoga for Weight Loss: Your Key to a Flatter Belly
