You work hard, eat healthily and a balanced diet, and you lose weight and feel so happy that you are getting slimmer. But after some time for no reason, you see the scale is not moving, it is stuck, and the weight becomes constant without reason. Tips to Lose Weight by Dietitian Gagan Sidhu.
That’s normal, weight gets stuck, it’s part of the weight loss journey. It’s important to understand the reason rather than getting stressed or depressed about it. Weight loss is a journey, not a destination and it needs a holistic approach rather than just focussing on one aspect which is Diet. Dt Gagan Sidhu the best dietitian in Chandigarh mentions below tips to lose weight and fat.
So, as you lose weight, your metabolism slows down, leading to burning lesser calories than you did initially. Your slow metabolism will slow your weight loss goal; even if you eat the same number of calories that helped you lose weight. Your approach should be a sustainable and consistent lifetime.
Almost 108 million Indians were overweight or obese in 2020. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2030.
One way to prevent this scenario is to make people aware of the risks of being overweight or obese.
Here are some diseases that you are putting yourself at risk of if you are carrying a lot of extra kgs:
1. Heart disease
2. Stroke
3. Diabetes
4. Cancer
5. Arthritis
6. Hypertension
It is better to rely on a healthy weight loss option that will provide lifetime results.
You have to set realistic goals and not expect to lose a lot of kilos in a short span of time.
Here are some tips to lose weight in a healthy way:
1. Do not starve yourself to lose weight
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long.
Your body cannot tolerate having insufficient food to fuel the energy that you use up every day. If you get used to skipping one or two meals a day, even if you feel hungry then you will only store fat whenever you eat ore you will end up eating more than your physical hunger which will cause weight gain in long term.
Eat whenever you feel hungry- is the best treatment for weight loss do not follow any unrealistic diet which makes you starve. Starvation only causes health and muscle loss, not FAT LOSS. Moreover, Starvation causes cells and tissues to starve which also affects Insulin sensitivity and ultimately leads to chronic problems such as diabetes, Hypothyroidism, etc.
2. Start your day right.
Starting Day with positive thoughts and proper morning routine help to jump-start your metabolism. Do spare 30 minutes in the morning and do stretching and some breathing exercises to destress and prepare for the upcoming day’s challenges. This small activity is really powerful to stay balanced and focused on your weight loss goal.
3. Eat Protein-rich Mid Meal Snacks
Mindless snacking in between the meals put our weight loss efforts in vain. So instead of eating light snacks or junk, eat protein-rich snacks such as a handful of nuts, peanut butter, homemade protein balls, roasted channa or barley, boiled eggs, sprouts, hummus toast, yogurt, chia pudding, frozen yogurt with granola. Protein-rich snacks help to curb the cravings and keep you fuller for a longer time
4. Make SMART goals
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 10 kg in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules. According to Dt Gagan Sidhu ( One of the best Dietitian in Chandigarh ), the Best treatment for weight and setting Goals is being SMART
S- Specific
M-Measurable
A- Achievable
R- Realistic
T- Time-specific
The goal should be specific and measurable such as “I want to lose 10 kg “.
Now once you plan to lose 10 kg it should be Achievable, Realistic, and Time-specific-
“I want to lose 10 kgs in 3 months “.
As a tip to lose weight, now losing 10 kgs in 3 months is achievable rather than losing 10kgs in 3 weeks. So choose goals which realistic and achievable for you, so that you are able to stick to them
As tips to lose weight follow these 2 points to remember while selecting a Goal:
· Pick at least 1 habit which is ‘logically related’ to the Long term goal (eg- If Long term goal is ‘weight loss’ then a Habit around ‘increase water intake’ seems illogical)
· Selected habits should show ‘Visible and quicker’ results in terms of long-term goals.
5. Hydrate Hydrate Hydrate
Online diet plans never mention about this but your body needs sufficient water to burn fat and keep your cells hydrated and healthy. People also sometimes confuse thirst with hunger or Sugar cravings. Dietitian Gagan Sidhu suggests drinking enough water prevents dehydration and helps in removing toxins, weight loss, and muscle recovery after exercise.
6. Use 9 bites Rule
Many dietitians have asked you to restrict portions, but Dt Gagan Sidhu, the best weight loss expert in Chandigarh says that Eat food slowly and chew properly first 9 bites and then halt for 10 minutes. The stomach takes 10-15 minutes to Signal to the brain that I am full. So, eating slowly initially will help in reducing overeating or binging.
7. Eat Fats to lose weight
Fat is not the culprit to being overweight says our weight loss experts. Eating healthy and good fats helps in You need this to keep your weight at the proper level. There is such a thing as healthy fats. Olive, peanuts, and canola oil have them. Tuna, salmon, walnuts, pecan nuts, seeds have omega-3 fats which are good for weight loss
8. Increase physical Activity Level
1. NEAT
NEAT “Non-exercise activity thermogenesis (NEAT) is the energy expended from everything we do that is not sleeping, eating, or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting” – USA National Medicine of Health NEAT increases physical activity level by 63% which contributes to an increase in metabolic rate and fat loss. Agricultural and manual workers have high NEAT, whereas a manager in a cubicle may have decreased NEAT. Thus, NEAT could be a critical component in how we maintain our body weight and or develop obesity or lose weight.
We will not go into too much detail. But we need to understand what exercise does to our body. In these 8 years we have treated more than 18000 clients and 90% say: “I am very active throughout the day and eat very less, still I am gaining weight” “I have been following the diet and go for walks but still not able to lose weight” “I do Zumba, aerobics, running and still not losing weight” “I do an intense workout to tone up my body but still getting no results”.
Whenever people decide to lose body fat, they adopt strategies and ideology that makes impossible to preserve muscles. They lose weight of course, but they lose lean body mass but not fat. We have studied this in weeks 1 and 2.
More muscles = Higher metabolism THE KEY IS PERSONALISED DIET AND WORKOUT PLAN We have seen why every diet must be tailored. One size does not fit all. Know your body is different from others and customize your own diet to suit yourself, not the other way around.
2. Workout
A great exercise program for weight loss will include strength training as well as cardiovascular exercise. Strength training can help you lose weight for many reasons:
- Muscles at rest require calories, while fat cells at rest do not, so the greater your lean body mass, the more calories you will burn throughout the day, including when you are sleeping.
- The body will burn more calories in the 24 hours after a strength training workout than a cardio one, so while the calories burned during exercise might not be as much as a good cardio workout, you’ll continue to burn calories after you stop working out.
- Strong muscles will help you be more efficient with your cardio workouts, and in everyday life, increasing your caloric burn for both.
Conclusion
It does not matter how much weight you plan or need to lose. As tips to lose weight, it is important that you set realistic goals for yourself.
Go slow. If you have already lost 5 or 6 kg, give yourself a break then try to lose the next 5 kgs. Plan your diet and exercise plan for desired results and be consistent. Eat healthily, drink lots of water, have enough sleep, and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you.
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