"Take care of your body. It's the only place you have to live." - Jim Rohn
People including me often wonder that they seem to do everything right, they make the right food choices, are pretty much on their toes from the time they wake up to the time they go back to bed, but they still don't seem to lose weight.
Weight loss is not rocket science. The best weight loss strategy is simply:
Calorie/Energy Expenditure>> Calorie/Energy Consumption
In other words if you consume 2000 calories per day and you also expand 2000 calories per day, then you are likely to stay at the same weight. A safe weight loss is anywhere between 0.5 to 1 Kilograms per week. In terms of calories this relates to a deficit of 3500 calories per week or 500 calories/day. Hence, in order to lose about a kilogram you must do either one of the following.
- Eat 500 calories less per day
- Exercise to burn at least 500 calories per day
- Combine both (best strategy) i.e. eat at least 250 calories less per day and exercise at low to moderate intensity to burn 250 calories. For example, a half hour jog could help you burn 222 calories.
While there isn't exactly a "one-diet-fits-all" regimen, making small changes in lifestyle can help you go a long way. The following suggestions are appropriate for anyone trying to lose weight and optimize health and well-being.
Read food labels:
Don't get bogged down trying to understand every single ingredient. Instead, focus on avoiding high fructose corn syrup, hydrogenated oils or trans fats and artificial colors. If any of these are on the label, look for a healthier option.
Quality is more important than quantity:
Rather than counting calories, fat, carbohydrates, etc. and worrying about how much you're eating, focus on eating quality foods that are grown on trees and not manufactured in a factory. Plant based foods are naturally high in fiber and protein and are low in sugar and hydrogenated oils.
Plan your meals:
There are 21 meals in a week. Try to eat at least 19 meals cooked at home using minimal oil, salt and sugar. Focus on a heart healthy breakfast with fruits, steamed vegetables and whole grains. Make breakfast (or even lunch) rather than dinner your biggest meal of the day. Try to stay light at night to improve digestion and sleep better. Avoid going grocery shopping on an empty stomach and do not give into cravings immediately-they are like waves and tend to peak and then subside. If you can keep busy for a little while or drink a glass of water, the cravings will usually pass.
Eat mindfully:
Don't turn on the TV when you sit down to eat, and try to avoid eating in the car. Use meal time as a way to connect with your family and focus on the food rather than eating with other distractions like TV, computers and phones.
Stay hydrated:
Begin your day with a tall drink of water. Limit your intake of alcohol and caffeine, avoid sweetened or artificially colored drinks and opt for water instead. Aim at least 8-10 glasses of water every day. Water suppresses the appetite naturally and helps the body metabolize fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.
Become a grazer:
Eating smaller meals or snacks more frequently throughout the day will help with digestion and weight control. Consume nuts, smoothies, fresh fruits and juices for in between hunger pangs.
Get moving:
Try to get at least 30 minutes of physical activity daily. Think you can't spare 30 minutes, try dividing the workout time in 3 sessions of 10 minutes each. Do what you enjoy the most. Could be anything walking, jogging, running, strength training, yoga, martial arts or swimming. Variety is not only good to keep away boredom but it's also good for your body.
Get a buddy:
Starting healthy habits (and keeping them!) is easier when you have a partner to share the journey with you. Enlist the support of a friend or family member for added accountability.
Pamper yourself:
Self-care is more than eating the right food. It's also about scheduling "me time" and can include things like getting a massage, going for a leisurely walk or schedule a spa day. Take time to do things that you enjoy!
Be realistic:
As the saying goes, "Rome wasn't built in a day!" Start with a few changes at first and gradually incorporate more healthy habits over time.
The key to any plan is consistency. Keep doing whatever you are doing for an extended period of time and don't be disappointed if you don't see the results right away. Remember the old adage "SLOW and STEADY WINS THE RACE".
