Introduction:
Many diets, weight loss programs, and other interventions promise quick and easy weight loss. But a successful weight loss program focuses on a healthy, calorie-controlled diet and increased physical activity or exercise. One must permanently change the lifestyle and adopt healthy habits to gain long-term weight loss.
Being overweight or obesity is a growing problem in most developing and developed countries. Initially, this problem emerged after the fifth decade of life, but now it is seen from the second decade itself. The magnitude of this problem is consistently underestimated as, most of the time, the complications of being overweight bring the patient to medical attention.
Overweight is when an individual's BMI (body mass index) is more than 24. Hence the best tool to detect obesity is calculating the body mass index in all patients coming for a consultation, irrespective of their problem. People are more inclined towards rapid results, but adverse effects are associated with it. The concept of physiological weight reduction must be understood. Weight reduction, just like weight gain, should be gradual and sustained. The basic principle in weight reduction is: to burn more calories than you consume but not overdo it.
What Can Be Done for a Safe and Steady Weight Reduction?
-
Set Realistic Goals: Most of the time, lifestyle changes can reduce weight. But the goal has to be realistic. People should have a goal of reducing 0.3 to 0.5 kg per month. Else the person may get demotivated.
-
Diet and Exercise: Among lifestyle changes, diet and exercise are the pillars of weight reduction. Though both are important, emphasis on exercise should be given more as it helps improve stamina, provides a sense of well-being and good cardiac status, and improves cholesterol and blood sugar control. Exercise must be aerobic,i.e., brisk walking, jogging, running, cycling, swimming, and playing outdoor games like football and badminton. It should be started gradually, initially at low intensity and around ten to fifteen minutes per day, and then gradually increase the intensity and duration of exercise.
-
Exercise Regime: Exercise has to be done daily. If not possible, an exercise regime must be followed at least five days a week. Never rest your body for more than two days.
What Are the Various Strategies to Permanently Lose Weight?
1. Make Sure You Are Self-Motivated: Long-term weight loss is time-consuming and requires lots of effort. Make sure you put on healthy changes permanently, such as eating habits and exercising. Ask yourself:
- Am I motivated enough to lose weight?
- Am I doing this out of pressure?
- Do I overeat when in stressful situations?
- Am I willing to adopt healthy habits?
- Do I have time to spend on making these healthy changes?
2. Find Your Inner Motivation: No one can help you lose weight but yourself. Understand what will drive you to stick to your weight loss program. Make a list of things that motivates you, and keep you focused. Find ways that can keep you motivated during moments of temptation or stress. If thoroughly motivated, you will be willing to adapt to a healthy diet and exercise regime without pushing yourself much.
3. Set a Healthy Routine: Focus on realistic goals. Work smartly, exercise daily, check your calorie intake, and walk at least 30 minutes daily.
4. Enjoy Healthy Food Habits: Adopt an eating lifestyle that promotes weight loss, lowers the total calorie intake, and focuses more on plant-based foods such as fruits, vegetables, and whole grains, which keeps you full and less carving. You can follow some of the tips such as:
- Daily, eat three to four servings of fruits and vegetables respectively.
- Eat whole grains instead of refined grains.
- Use a modest amount of healthy fats.
- Cut back on sugars.
- Choose low-fat dairy products in limited amounts.
5. Stay Active: Regular physical activity and a restricted diet can help you lose weight. Exercise helps burn excess calories that you cannot cut through diet alone. It also has numerous other health benefits, such as boosting your mind, strengthening your body, reducing blood pressure, and maintaining weight.
6. Change Your View: Habits such as a healthy diet, lifestyle, and exercise must become a part of life. Lifestyle changes come with eating habits and daily routines. Have an occasional setback but do not give up entirely after a setback. Always remember that this will change your life, and the results are worth working for.
7. Do Not Skip Meals and Eat Regularly: Skipping meals will not help you lose weight. Eating regularly helps you in burning calories faster. It also reduces the temptation to eat sugary foods.
8. Drink Plenty of Water: Drinking enough water also helps in managing weight. People often confuse thirst with hunger. They consume extra calories when a glass of water is what they need.
9. Read Food Labels: Read your food labels, and use that calorie information to determine how that food fits your daily calorie needs according to your weight loss plan.
10. Use a Smaller Plate: Using a smaller plate helps you eat smaller portions. Eat slowly and chew properly. Stop eating before you feel full, and do not overeat. It takes around 20 minutes for the stomach to tell the brain it is complete.
11. Do Not Ban Any Food: Banning your favorite food will only make you carve them more.
12. Do Not Stock Junk Food: Stocking junk foods such as biscuits, crisps, chocolates, and drinks will bring more attention to them, and you will end up eating them.
13. Limit Alcohol: Drinking alcohol can contribute to weight gain. A glass of wine equals as many calories as a piece of chocolate.
Conclusion:
It is natural for those trying to lose weight to lose it very quickly. But people who lose weight gradually and steadily are more successful in keeping it for long. Healthy weight loss is not just about diet or joining a program. It is about lifestyle, healthy diet patterns, and regular physical activity. Once you get the desired weight, maintain those healthy habits to attain long-term benefits. Losing weight is not easy. It takes commitment, effort, and self-motivation. Weight loss aids in various health benefits, such as it improves blood pressure, cholesterol, and blood sugar. See weight loss as a journey and focus on the final destination. This will not only make you physically fit but will also help you live a healthier life.
