in most countries is at epidemic proportions
due to current lifestyle issues
that we fail to tackle. The irony is that the weight loss industry is burgeoning just like peopleís ever-expanding waistline.
The fat we add to our body not only makes us less attractive but also brings along its share of grave problems like diabetes, hypertension, infertility
to name a few.
We donít gain those extra pounds overnight; however we want the extra pounds to disappear overnight.
Some of us who start a weight loss programme go through a roller coaster ride over the years Ė we lose, gain, lose and again gain weight with the hope that we eventually down the line, weíll strike gold. We have either a school re-union or an upcoming wedding or some important function lined up and we want to look our best.
Avoid Quick Fix Measures To Lose Weight
Many diet products and programs offer a quick fix for weight loss. Being surrounded with diet pills, foods and a plethora of diet tips and plans on the internet, we believe instant weight loss is within our reach. Drinking hot water with lime first thing in the morning, a soup and salad dinner or drinking only juices throughout the day are some of the popular instant fixes for weight loss.
Other quick fixes for weight loss include:
Fad diets are diet programs that promise dramatic weight loss in a short span of time.
Cabbage soup diet, cookie diet, Atkinís diet
are some fad diets that have gained popularity. These diets claim to be scientific but there is no evidence that they result in sustainable weight loss. The side effects of fad diets include muscle cramps, dizziness, mood swings, insomnia, hair fall, dehydration
and most importantly, regaining the lost weight after stopping the diet.
Carbohydrates, fats and proteins are macronutrients i.e. nutrients needed by the body in large amounts. Proteins are heralded as the super nutrients that promote weight loss whereas fats and carbohydrates are viewed as nutrients that promote weight gain. Many people will eliminate oil, ghee or rotis, rice and bread from their diet in their quest to weight loss. A no-fat diet
may result in weight loss, but along with it your skin could lose lustre
and you could experience hair fall
whereas a no-carb diet
will result in depression, poor memory and insomnia.
StarvationMany weight watchers view food as calories. Since calories contribute towards weight gain, starvation seems the ideal weight to losing weight.
During starvation, your body releases hormones that lower your metabolism, break down muscles and store fat. Since fat is needed for survival to insulate our bodies we store it, but muscle is expendable so it will be broken down to provide energy. Losing muscle will further lower an already lowered metabolism thus sabotaging weight loss efforts.
The market is flooded with diet shakes and snacks
that promise miraculous weight loss in a short span. Replacing breakfast or dinner with these diet foods may make you skinny, since they drastically lower the calorie intake
. However, once you re-start eating a wholesome meal, the lost pounds will magically re-appear
on the weighing scale.
Every couple of months, plant extracts possessing magical weight loss properties, be it Garcinia cambogia (Malabar tamarind) or hoodia extracts flood the market. These extracts
function as appetite suppressants
and thus aid weight loss. However, plant extracts have their share of troubles - Garcinia cambogia and hoodia extracts may cause hypoglycaemia in diabetic patients as they interact with diabetes medications.
Clearly, quick fixes
like a liquid diet, a no-carb diet, munching on diet foods or starvation does not provide a long term solution for weight loss
. Headaches, irritability, fatigue, dizziness, constipation, menstrual irregularities, hair loss, muscle loss are some of the troubles that will accompany rapid weight loss.
Without any permanent, significant changes in an otherwise botched up lifestyle, be it erroneous eating habits or skipping meals like breakfast
or dinner or lack of physical activity, all the lost weight will come back.
Anti-Quick Fix Measures To Lose Weight
The aphorism of a short cut being a wrong cut is 100% legit for weight loss
. Remember, weight loss is not a race or a competition against time
but a lifestyle modification
There's only one way to lose weight and keep it off, by adopting a healthy lifestyle which involves eating nutritious meals and incorporating physical activity
. A healthy lifestyle is the only fix to the weight loss problem.
Some tips for losing weight the smart way include:
- Eating small, frequent meals help in portion control, control overeating and maintain stable sugar levels. When your sugar levels are stable, you are less likely to eat desserts or fried foods.
- Exercise boosts your Basal Metabolic Rate (BMR) i.e. your fat burning rate. It also increases calorie output versus calories input which is crucial for weight loss.
- Choose whole wheat bread, whole-grain cereals such as oatmeal and eating fruits over cornflakes, white bread and fruit juice as they are low-glycaemic index foods. Low glycaemic index foods are rich in fibre which keeps you fuller for a longer duration.
- Include dairy products, egg whites, tofu, pulses and sprouts during breakfast, lunch and dinner to increase the protein intake which boosts your BMR.
- Donít skip breakfast. A wholesome breakfast jump-starts your metabolism and keeps your hunger pangs in control during the day. Tea/coffee with biscuits, a glass of milk or fruits do not qualify as breakfast.