Tips to loss Weight
What if there was a healthy diet plan to lose weight that was easy to follow and sustainable, meaning you can continue for the long term?
At any given time, 45% of the adult population is trying to lose weight globally. You know the drill- the weighing machine shows you an alarming number, you instantly pull out your best diet plans, draw up a strict workout routine, and set a target. A few weeks go by, and you lose a few kilos, but before you know it, you’re almost back to square one.
Why is there a struggle to lose weight?
To understand why we cannot keep the weight off permanently, we need to understand the science behind weight gain and weight loss. Every time we consume more calories than we burn (calorific surplus), we tend to put on weight. And we lose weight if we consume fewer calories than we burn (calorific surplus).
In most cases, we cannot include a calorific deficit in our lifestyles, and we end up indulging in rich foods with a higher concentration of carbohydrates (processed foods) and bad fats (refined oils, red meat). Yes, these foods are delicious, and it is okay to consume them once in a while, ensuring you have the best foods to lose weight daily.
So, what foods should one eat?
Now that you understand the calorific aspect of weight loss, you must choose healthy foods to lose weight. Here’s why. You may eat kachoris, a couple of slices of pizza, and top it up with some cake. While this will satisfy your daily calorie requirements, it will contribute to your likelihood of being struck down by heart disease or diabetes.
It would be best if you had a balanced diet that includes all your macro and micronutrients to ensure that you meet your daily calorie and nutrient requirement.
What is a balanced diet plan?
A healthy diet plan to lose weight is not something impossible to create and follow. It is essential to listen to your body and give it what it wants. If you eat more sugar, your body will crave sugar. But, if you replace it with healthy fats, complex carbs, and protein, your body will adapt accordingly. And when you do this over a while, you will start to see results!
A balanced diet plan includes the five major nutrient groups.
Often carbs are termed the enemy, and many people go on strict low-carb, high fat, or low-card high protein diets. In reality, 50% of our diets should comprise carbohydrates. They are the source of fuel for your body. In the absence of this fuel, the body starts to break down fat reserves and even protein (we need them both!) and, in the long run, can cause health complications.
Instead of overeating processed or simple carbs like white sugar, bread, pasta, and so on, switch to eating complex carbs that are high in fiber and take longer to break down. The best foods to lose weight while enjoying carbs are sweet potatoes, millets like ragi, oatmeal, etc.
We all know that protein is the building block of life. We need protein to repair muscles, tissue, and skin and pump blood. Several adults cannot meet their daily requirement of protein, and in the long run, that can have disastrous consequences. 30% of our daily diet must contain protein-rich food.
While meat eaters need to add lean meat to their diet, vegetarians can choose from whole legumes, low-fat dairy, sprouts, chana, etc., to include in their healthy diet plan to lose weight.
The idea that fat is essential in our diet can seem counter-intuitive. Contrary to popular belief, fats can help us lose weight. The keto diet is an excellent example of how one can mobilize fat reserves in the body to burn fat. That’s why it consists of food rich in essential and unsaturated fats. Fats help us store vitamins, provide energy, and synthesize hormones, especially true for women!
Refined cooking oil, red meat, and full-fat dairy cannot be considered good foods to lose weight. These are rich in saturated and trans fat. However, you can consume ghee (a great source of medium-chain triglycerides), nuts, seeds (soak them before you consume them), and heart-healthy oils like olive oil, groundnut oil, sesame oil, etc.
You cannot ignore fiber if you want to feel full for longer and keep your bowel movement in check. Most foods that are rich in complex carbs also contain fibre. Fruits, vegetables of all kinds, and lentils are excellent sources of fibre too. You need about 15 grams of fibre daily, so include these best foods to lose weight in your diet.
Vitamins and Minerals
A healthy diet plan to lose weight is incomplete without these essential micro-nutrients. After all, they play an integral role in keeping us healthy. Vitamins A, E, B12, D and minerals, calcium and iron boost metabolism, keep nerve, muscle, bone function and health in check, and many other things.
How should you consume these nutrients?
We earlier spoke about eating a balanced meal. Plan your diet such that it includes all or some of these nutrients. Yes, cooking an elaborate meal becomes very difficult considering we all have busy lives, but we must make an effort to care for our bodies and follow a healthy diet plan to lose weight. What else are we working for?
Here are a few simple tips to help you plan your meals well.
1. Create a timetable
Depending on how busy your work can get, you can set up a schedule for a week, fortnight, or month and decide what you will eat on those days. Once that is out of the way, all you will need are the ingredients. So, source them a week in advance and take an hour or so to quickly whip up your meal. If that doesn’t work, you can also make meals with the best foods to lose weight and store them in your refrigerator.
2. Drink lots of water
Sometimes, we think we are snacky or hungry, but we are just thirsty or dehydrated. Try drinking a glass of warm or tepid water whenever you feel like munching on something. If you still feel hungry after that, eat fruit or nuts.
3. Practice mindful eating
We are guilty of eating while socializing with our colleagues or watching TV. So, we don’t truly focus on what we eat, and that’s when we tend to binge. So, enjoy your food with all your senses and listen to your body because it will tell you when you must stop.
4. Manage your portions
Portion control is one of the most significant lifestyle changes you can make, and it has such a profound effect. If you eat three rotis, ask yourself, do you really need to? Sometimes, we eat because that’s what we have been doing all along. Maybe you needed three rotis 10 years ago, but now you need only two? Again, listening to your body and picking up cues can help you bring your portions in check.
5. Fasting is okay
Fasting has numerous health benefits and is an integral part of Indian lifestyles. So, at least once a week, try fasting. Start small- let’s say you do an overnight fast. Then, slowly increase your fasting window. You don’t need to go without food. You could do a meat fast, alcohol fast, or processed food fast.
Challenge yourself. Listen to your body, and weight loss will then become a breeze!