Key Takeaways
- Quick Fixes vs. Sustainability: Quick weight loss may seem attractive, but sustainable weight loss is the key to long-term success.
- Healthy Habits: Discover the importance of mindful eating, adequate hydration, and regular physical activity for achieving and maintaining your weight loss goals.
- Sleep & Behavior Changes: Understand how sleep and behavior modifications play a critical role in your weight loss journey.
- Professional Support: Learn the value of seeking expert advice and setting realistic goals to stay motivated and committed.
Nowadays, the majority of people are behind quick fixes. Confused? Let’s explain with an example. What do you think attracts people the most? The titles like ‘weight loss in 7 days, 11 days, 21 days or maximum one month’. Only a few care about losing weight sustainably, even though sustainable weight loss is the best method. But what is sustainable weight loss? Well, in this article, you will learn everything you need to know about sustainable weight loss.
Sustainable weight loss is a long-term change in your lifestyle through a balanced diet. It should be well-planned, not a quick fix like we discussed earlier. And what makes it the best way to lose weight is that it lets you enjoy your favorite meals and snacks in moderation.
Before jumping to the topic, let’s discuss some key points.
The health risk of extra pounds
Obesity or being overweight increases the risk of many diseases. When we consume excess food, the energy produced becomes more than what is necessary for our daily needs. This energy gets deposited in the body as fats. Gradually, these fat deposits lead to diseases such as heart attack, fatty liver, diabetes, and so on.
According to WHO, overweight and obesity can be calculated using Body Mass Index (BMI). BMI can be calculated by dividing your weight in kilograms by your height in square meters. If your BMI ranges from 18.5 to 24.9 kg/m2, you have a normal weight. BMI less than 18.5 kg/m2 is underweight, and more than 24.9kg/m2 is overweight. You can use any adult BMI calculator to estimate your BMI as it indicates when to start making small lifestyle changes.
Total Daily Energy Expenditure (TDEE) is another calculation that you can use to maintain your calorie. This calculator gives you a customized estimate of the calories you burn every day based on your age, weight, and the level of your activity. It is effective in weight loss as TDEE gives you an understanding of your daily calorie needs.
Why choose sustainable weight loss?
These days, many diet plans are available, promising quick weight loss without exercise. Are they really working for the long term? You might lose weight and achieve your targeted weight while following the diet plan, but then what? The weight you reduce bounces back once you stop the diet and go back to your routine meals. Instead, why not choose a healthy weight loss plan where you not only lose weight but also gain energy and positivity?
The Starting Point of Sustainable Weight Loss
First, know that healthy weight loss occurs gradually. Sometimes, you may lose interest in continuing with your diet plan once you have achieved your target weight. But know that switching your lifestyle once you reach your goal could have adverse side effects. So your focus should not just be on losing weight but also on managing it and staying healthy. Aim to be consistent and steady with your diet plan to achieve sustainable weight loss.
Before deciding on your routine and creating a plan, you should have basic knowledge about your health conditions and fitness. That is to know your current eating and workout habits. For example, when and what do you eat, which foods and drinks are healthy, what are your daily physical activities, and what exercises help you lose weight?
Losing weight sustainably not only includes a balanced diet. You also have to incorporate several healthy habits into your routine. Let us discuss it one by one.
Building Healthy Eating Habits
The critical point is to eat mindfully, know what you are consuming, and eat slowly. This will help your brain know if your stomach is full, preventing you from overeating. Here is a small list of components to incorporate into your daily meals.
Fibers
Fruits and vegetables are a crucial part of your daily diet. They contain essential vitamins and minerals that our body needs, and some are rich in fiber as well. Fibers move slowly through the digestive tract, making you feel full longer and aiding weight loss. A diet rich in fruits and vegetables can protect you from diseases such as diabetes and heart attack.
Other than fruits and vegetables, fibers are present in lentils, chickpeas, oats, chia seeds, almonds, wheat bran, and black beans.
Protein
Eating a protein-rich product is essential for maintaining muscle mass while losing weight. Good protein sources are eggs, yogurt, nuts, and lean meats. They also help you avoid cravings and eat snacks. Combining protein with regular exercise will help you to achieve a healthy body.
Healthy Fats
Healthy fats should be included in moderation. What are healthy fats? For simple clarification, fats can be divided into good fats and bad fats. Bad fats are unhealthy, resulting in weight gain and an increased risk of diseases. These include artificial trans fats and saturated fats. At the same time, good fats include unsaturated fats and omega-3 fatty acids. Healthy fats lower the risk of heart disease, prevent atherosclerosis, and aid in the absorption of proteins and vitamins. Some good sources of healthy fats are olive oil, avocado, nuts, and seeds.
WHO recommends that the intake of trans fat should be less than 1% and that the intake of saturated fat should be less than 10% of the total energy consumed.
Carbohydrates
Carbohydrates are one unavoidable macronutrient. Even though some diets suggest avoiding carbs, they play an essential role in maintaining the overall health of your body. The carbohydrates in your food are broken down to produce energy, which is vital for the proper functioning of the body. But make sure to enjoy your carbs in moderation.
In the absence of carbohydrates, your body uses proteins or fats for energy, which is less efficient and may cause fatigue.
Micronutrients
In addition to the macronutrients discussed above, micronutrients such as vitamins and minerals play a crucial role in balancing a diet. While vitamins are used in energy production, blood clotting, and several other functions, minerals help with growth, bone health, and other functions.
Some sources of vitamins are whole grains, eggs, fish, mushrooms, spinach, and meat. Sources of minerals include dairy products, green leaves, celery, lentils, and bananas.
Stay Hydrated
An adequate amount of water intake can help to prevent you from overeating and snacking. It makes you feel full and keeps you satisfied rather than being hungry all the time.
Sometimes, people tend to confuse thirst with hunger. Drinking an adequate amount of water daily helps to prevent that confusion.
Staying hydrated is essential for health management and weight loss. It also increases the fat-burning process.
Also, make sure to drink water instead of sugary drinks. Sugary drinks are high in calories and cause excessive weight gain.
It would be best if you aimed to have at least 7-8 glasses of water every day. Well, keep in mind that the measure of required daily water intake differs for each person.
Drinking plenty of water will also keep you energized. It can help you with exercise, which in turn helps your body to function correctly.
Get to know more about the simple ways to stay hydrated.
Get Adequate Sleep
Sleep is vital for weight loss. If you are sleeping less than 7 hours, it slows down your metabolism. This makes you crave unhealthy foods and causes stress. When you’re stressed, your cortisol level gets affected, which then results in weight gain.
Poor sleep or sleep deprivation is not only associated with metabolic disorders and weight gain but also with an increased risk of obesity and chronic health conditions.
Poor sleep can also reduce your energy and cause you to lose interest in exercises and physical activities, making you feel tired throughout the day.
You are already aware that a human body needs 7-9 hours of high-quality sleep to promote overall health, aren’t you?
Exercise Regularly
For a healthy glow and reasonable fitness, you should get involved in physical activities. You should stay productive. How does exercise promote weight loss?
Well, if you are physically active, the calories in your body are utilized as energy. Balancing the calorie intake and use of energy for physical activity is the key.
This doesn’t mean you must hit the gym. Instead, find fun activities that keep you active. Even walking can help you with weight loss and promote overall health. Studies show that people who walk daily are less likely to become obese.
Increased physical activity also results in improved cardiovascular fitness, insulin sensitivity, control of blood pressure, diabetes, and depression.
If you find something enjoyable, it could be playing with kids, or walking your dog. you will be more energized and start to lose weight. It will help you to become more passionate about exercising regularly.
Keep in mind that strength training can also help you to lose weight. Wondering how? Building muscle tissue can increase your metabolic rate. Muscle tissue requires more energy to maintain than fat, leading to increased calorie burn.
Behavior and Lifestyle Modification
A healthy diet, hydration, a workout routine, and 8 hours of sleep will lead to sustainable weight loss.
When you follow all these, you will find yourself changing. The change in your behavior then becomes your habit, which helps with weight loss and increases your productivity.
To see an impact on your weight, you should bring a change that fits your lifestyle. It can be a change in the intake of calories, a reduction in fat or carbohydrates, or an increase in physical activity. If you are new to all these concepts, you can use the SMART goal setting mentioned below to develop healthy habits successfully.
- Specific: Your goal should be specific. Ask yourself, what do you want to accomplish and what steps should you take for it?
- Measurable: Your goal should be measurable or trackable. For example, how much pounds or circumference will you lose?
- Attainable: Your goal should be realistic, something that you are sure that you can achieve.
- Relevant: Set a goal that is neither too easy nor too hard, focusing on the result to achieve.
- Time-bound: To measure your success, set a deadline for reaching your goal.
The environment you expose yourselves to also plays an important role. Support from your family or friends will also boost your weight loss journey.
Expert Advice and Professional Support
Losing weight and keeping it for the long run is a time-consuming process. Don’t give up. You must cope with slow weight loss from your new lifestyle.
A quick tip: Instead of relying on the numbers on scales, start measuring your waist circumference. Notice the little but promising changes in you, like being more energized and playing with kids without getting out of breath or the fitting of your clothes. All these help you to be motivated in this long but valuable journey of losing weight and staying healthy.
With professional help, set up a realistic goal and commit. Monitor your progress and be ready to change.
Let’s stay fit together!
