How many times have you agonized over those few extra inches that were added to your waist?
Let us answer that for you! Too many times.
All of us who have no intention of packing in those few extra pounds, but who nevertheless continue to do so, know how it feels to try, and fail, to lose weight.What is weight loss?
Weight loss is the reduction in total body mass that occurs as a result of the loss of body fluid, body fat
or adipose tissue, and/or lean mass. Weight loss occurs when the amount of energy expended exceeds the energy intake.
What are the types of weight loss?
A person can lose weight on purpose, for personal reasons, such as to look good. This is called intentional weight loss which is done by following a specific diet, and weight loss regime. However, if a person loses weight unintentionally
over 6-12 months, due to some underlying health issues, this is called unintentional weight loss.
Use Medindia's Weight Loss Calculator
to know the right amount of calories you need everyday
to achieve your target weight. It is to be noted that cutting calories to attain healthy weight is desirable. However, taking pains to lose weight to fit social stereotypes, when you already have healthy weight, is NOT recommended.
Click here to calculate your daily calorie requirement to maintain healthy weight
Top 10 Tips to lose weight
You have to ensure that the calories, which are nothing but units of energy, that you burn, are more than the calories you take in on a daily basis.
- Remember to set realistic goals
The first step to keep in mind is that fad diets, and food deprivations are not the best ways to go about losing weight. It is vital to set a goal that is both realistic and doable. For starters, losing 5-10% of weight is an achievable goal, and is also beneficial for health. Set short-term, specific goals such as light physical activity, for example, walking daily for half an hour.
- Know your calories
1 pound is equal to 3,500 calories. This means that setting a target to lose 500 calories daily will make you lose a pound in a week, and bring you closer to your goal. Remember that every calorie counts. So start keeping track of your daily calorie intake.
- Eat a healthy breakfast
Starting the day with a good, heavy breakfast can reduce your hunger during the day. Avoid meager breakfasts or skipping breakfasts altogether. A healthy breakfast helps to to rev up your metabolism for the rest of the day.
- Small meals throughout the day keep extra calories away
Do not starve yourself as that slows down metabolism and hinders the burning of calories. Take light meals during the day every 3-4 hours so as not to overeat or binge eat.
- Eat smaller portions in smaller plates
Research reveals that smaller plate sizes reduce consumption by 30%. It also helps eat smaller portions. Cutting back on food portions is a great beginning if you are serious about weight loss.
- Consume home-cooked food
Home-cooked meals tend to be low on sugar. Find time to go shopping, choose your ingredients and prepare healthy food in the comforts of your home. Try to avoid eating out and consuming processed foods as much as possible to avoid excess calories.
- Remember to chew every bite you take
Eating slowly will help your digestion, and boost the basal metabolic rate, which could help you burn up calories faster. Slow eating also makes you feel psychologically full.
- Eat mindfully
It is difficult to pay attention to what you eat in daily life, given the fast paced lifestyle. However, tasting your food is important to make you feel psychologically satiated. Focus on what you’re eating, and try to manage the emotional craving for certain foods.
- Watch what you drink
Avoid drinking beverages like sweetened tea and caffeine, sugary juices, sodas and energy drinks as these are loaded with calories. Also, cut down on your alcohol intake. Develop a habit of drinking plain water, or flavor it with fresh lime.
- Move it
Get moving. Research has shown that regular light activity is as good as a rigid workout session. So if you cannot sweat it out everyday at the gym, then simply go for a walk, or pick up a dancing habit. Physical exercise not only helps burn calories but also improves metabolism.