Top 6 Weight Management Strategies
Dozens of fad diets, weight loss supplements, meal replacers, outright scams promise quick and easy weight loss. However the ideal way of achieving successful and healthy weight loss is a combination of calorie controlled diet and physical activity. To achieve long term weight loss one needs to make permanent changes in life style and health habits.
These are our top 6 weight management strategies to help you stay in shape year after year:
No one else can make you lose weight. You are the best judge for yourself. Make changes which please you and you know are sustainable. Set realistic targets which help you stay motivated and focused. Then, find a way to make sure that you can call on your motivational factors during moments of temptation. Pick friends who will support you without hesitation and shame. Find people who will accompany you for exercise and help you make healthy menus and who will share the priority you’ve placed on developing a healthier lifestyle.
Set realistic goals
Aim at losing 0.8 gms to 1 kg in a week. Slow weight loss is more sustainable and has less chances to bounce back. When people set a goal of weight loss they are often left clueless as to how to achieve that goal. Focus on choices which lead to the problem in the first place. Focus on bringing about life style changes, making healthy choices and eventually achieve healthy weight. Set specific goals and not vague goals. For eg. Don’t say I will exercise thrice in this week instead say I will walk on Monday, Wednesday and Friday for 30 minutes after dinner.
Make healthy choices
Enjoy the healthy choices. Don’t look at them as a compulsion but make life style changes which you enjoy. Lowering calories does not mean giving up on taste and satisfaction. Also you don’t need to starve or deprive yourself but choose the healthy options which makes the whole process of weight loss more achievable.
• Include high fiber foods in your diet. High-fiber foods take longer to digest, so you’ll feel full longer. Plus, many fruits and vegetables, which are typically high in fiber, contain water. These provide calorie-free volume.
• Portion half of your plate to be vegetables with a bit of fruit, a quarter for whole grains, and a quarter for healthy protein. Add healthy fats, such as nuts or avocados, and low fat dairy, as needed. Sit down and focus on your food while you’re eating it. This will help you be aware of how much you eat and how full you’re feeling.
• Never let yourself get too hungry. This leads to overeating.
Exercise can help burn off the excess calories you can’t cut through diet alone. Exercise also offers numerous health benefits including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise helps in maintaining weight loss. Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can’t fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator or park at the far end of the lot when shopping.
Push past plateaus
Weight-loss plateaus happen to even the most dedicated person. A plateau occurs when your metabolism changes as it grows accustomed to the new lower weight and lifestyle changes you have made. After a few months of continuous weight loss, you may find your progress stalled despite still dieting and working out. This can be incredibly frustrating. To break through, you’ll need to decrease caloric intake even further and increase activity to start shedding pounds again. Better yet, bump up your workout time by 15 or 30 minutes or ramp up the intensity. Incorporate some more walking throughout the day by getting off public transportation one stop early. Walk instead of driving to the grocery store for a few odds and ends. Plateaus happen to everyone. You can and will move past them to reach your goals.
Change your perspective
It’s not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once. Stick to your healthy lifestyle and the results will be worth it.
Café Nutrition is a counselling company run by a group of nutritionists and dietitians offering healthy plans for weight loss in Mumbai and around the world. We are one of the top 10 dietitians in Mumbai with a rich experience of 20 years.