Weight loss is a journey and a way to live a healthy life. However, most people tend to go overboard with a strict diet and excessive exercise, which is not sustainable in the long run. We spoke to Vedika Premani, Consultant and Clinical Dietician, Sir HN Reliance Foundation Hospital, Mumbai, to understand whether your weight loss journey is sustainable or not.
3 Sustainable Weight Loss Tips
Here are the tips that can ensure sustainable weight loss:
Ensure The Weight Loss Is Gradual
Vedika recommends following a balanced diet that comprises all nutrients to ensure that you are not under-nourishing yourself, thinking it will help with weight loss. She advises focusing on the composition of your meals rather than just the quantity. If your plate lacks protein, there is a high chance that you are losing muscle in the name of fat, and what is showing on the scale is muscle loss.
Losing muscles will decrease your Basal Metabolic Rate (BMR) making your weight loss journey more difficult. Do not opt for crash diets that claim to lose weight rapidly, because once you are off the crash diet and back to normal routine, the weight lost is gained back.
Set Realistic Goals That Are In Your Current Scope To Accomplish
Vedika asks you to evaluate your situation such as your environment, professional life, eating behaviours, lifestyle, and food triggers; identify the factors you need to work on and execute a plan to achieve your final goal.
She highlights that it’s important to understand and accept that occasional setbacks, such as not being able to achieve a task for a few days can happen, and it is a part of theweight loss journey.Find encouragement for not giving up.
She suggests monitoring your progress and being open to changes if required. Your plan of action may evolve throughout the journey, as you understand the feasibility once you begin. This way you can determine what works for you and what does not. She advises seeking a professional to help you with this journey.
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Stay Physically Active
Vedika highlights that for weight maintenance, the Centers for Disease Control and Prevention (CDC) recommends about 150 minutes of moderately intense aerobic activity each week. This can be 30 minutes of walking, biking, swimming, playing or any other recreational sport.
Physical activity helps you burn calories and build muscles which is crucial in your weight loss journey. It is also important to remember that physical activity plays a role in your mental health by releasing “happy hormones” such as endorphins and dopamine. This will constantly help you keep motivated throughout your weight loss journey.
According to Vedika, choose a physical activity that you enjoy doing and which aligns with your performance ability. This will again ensure you are consistent with it. You can also try exploring different activities to keep you motivated and look forward to something new.
Follow these tips to ensure sustainable weight loss.
Image Courtesy: Freepik
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