Tired of making the same old weight loss resolutions every year? Read on to find out 10 simple tricks that can help you up your fitness game!
It’s that time of the year again. Time to say goodbye to the previous year and usher in the new one with festivities and good cheer. Between get-togethers with family, parties with colleagues, and celebrations with friends and loved ones, it can be next to impossible to say no to a bit of indulgence. And why shouldn’t you?
The world as a whole has had a challenging year, we’re allowed to blow off some steam and let loose for a bit. But with indulgence and letting loose comes guilt and paranoia of weight gain and too many calories consumed.
So before you fall down that spiral, take a deep breath and read our list of top 10 tips for weight loss that are guaranteed to make your fitness journey easier in the new year.
Why is Maintaining a “Healthy Weight” Important?
So why are we still talking about weight loss in the era of body positivity and self-love you ask? Because as confidence-boosting and life-affirming as the body positivity movement can be, it may sometimes neglect the complications and side effects of excess body weight.
Not everyone who is overweight experiences health issues. But these people are more the exception than the rule. Being overweight or obese can drastically increase your risk of developing many serious health conditions, such as Type 2 Diabetes, high blood pressure, sleep apnea, heart disease, stroke, and certain types of cancer.
Apart from these issues, excess body weight can also make you more prone to fractures, lower your immunity and increase your likelihood of experiencing eating disorders, stress, anxiety and depression.
Studies have shown that maintaining an ideal weight contributes positively to your overall physical and mental health. But what is an ideal weight? The easiest way to determine your ideal weight range is to calculate your BMI (body mass index) and aim to stay in the normal BMI range of 18.5 to 24.9 kg/m2. However, your doctor may determine a more precise target weight range for you based on your medical history and health needs.
What is the “Ideal” Pace for Weight Loss?
When it comes to weight loss, a quick fix is just that, a “quick” but temporary solution to a complex problem. More often than not, quick fixes like fad diets and juice cleanses give you satisfactory but short-lived results. When you get back to your normal pattern of eating (because you have to at some point), the results from these quick fixes end up vanishing just as quickly.
What’s worse, fad diets and juice cleanses can damage your metabolism and your health, making it more difficult for you to lose weight in the long run.
Restricted diets and weight loss regimens that promise quick results often come with a host of side effects. These side effects include but are not limited to:
- Nutritional deficiencies, which can lead to other health issues
- Lowered metabolism
- Muscle loss
- Bone loss and weakened bones
- Hair loss
- Menstrual irregularities in women
- Poor immunity
- Weakness and fatigue
- Poor mood
You should aim at a moderate goal of losing 1 to 2 pounds (approx. 0.5 to 1 kg) per week. Rapid weight loss plans are mostly bad news for your health.
The good news is that all it takes for sustainable weight loss is making small changes to your daily routine and sticking with them.
Top 10 Things to Keep in Mind to Lose Weight Faster
These tips will help you shed those extra pounds quicker:
This one’s a no-brainer. Staying physically active and avoiding a sedentary lifestyle helps you stay fit and keeps your weight in check. For losing weight you should be on a calorie deficit, meaning you should be burning more calories than you consume.
- Aim for at least 30 minutes of mild to moderate-intensity exercises 5 days a week.
- If you’re new to exercising, start slow with three 10-minute workout sessions each day.
- As your body adapts, focus on increasing the timing of each session and aim for a single workout session that lasts 30 to 45 mins.
Fruits and vegetables are low in calories and fat. They are a rich source of fiber and are loaded with nutrients.
Replacing one meal with a bowl of fruits and vegetables can help you lower your calorie intake and it can also keep you full.
Say no to processed food
Processed foods are high in saturated fats, sugar, salt and empty calories. Regular consumption of processed food can not only result in weight gain but can affect your overall health.
- Try to cut out processed foods from your diet gradually; replace them with less processed versions of the same base ingredient.
- For example, instead of reaching for a bag of chips, try snacking on mashed potatoes, which has fewer calories and is more filling.
It’s all about portion control
You must have heard this a LOT. The key to calorie deficit through diet is not banning entire food groups like carbs from your diet. That’s right, you don’t have to give up your favorite foods to lose weight, you just need to watch how much you’re eating.
Measuring out the quantities of food you are eating per meal can help you make a structured eating plan and control your calorie intake.
Stick to meal times
Eating at regular timings every day will help burn more calories. Your body gets accustomed to a daily routine this way and it also reduces the temptation to munch on unhealthy snacks in between your meal timings.
Planning your meals in advance will help you eat healthy. This will also help you keep an eye on your calorie intake and prevent you from binging on unhealthy fast food.
Add more fiber to your diet
Foods that are high in fiber will keep you full for longer. It curbs your hunger for a longer period, which is perfect for weight loss. Consuming more fiber is also good for digestion and improves your metabolism.
Make water your BFF
Yes, drinking 2 to 3 liters of water a day will not only keep you hydrated but also suppresses your appetite. Sipping on some water throughout the day can help curb mid-meal hunger pangs and cut down on your calories intake.
Drinking water also stimulates your metabolism and helps you burn more calories. If you’re not fond of water, try adding a few slices of your favorite fruit to the bottle in order to make it more palatable.
Rethink your drink
Alcohol is loaded with calories. A glass of beer or wine can double your calorie intake for that meal. It can increase the production of hunger hormones in your body, while slowing down your metabolism, resulting in increased calorie intake and decreased calorie burning. In the long term, this can lead to weight gain.
It is always a good idea to avoid alcohol or limit your intake.
Keep calm and quit smoking
Studies have proven that long-term and heavy smokers are more likely to be overweight than those who do not smoke. Nicotine can negatively affect the way your body processes fat, leading to weight gain. It is advisable to quit smoking if you want to lose weight.
Long-term Changes Matter Too
Implementing certain lifestyle and behavioral changes are necessary to keep your weight in check. These include:
Mindful eating is a practice where you pay complete attention to what you are eating. This will help you enjoy your food and at the same time keep track of your calorie intake. So next time you’re eating, put down your phone, switch off the TV and give your meal your undivided attention.
Constant stress can increase your appetite due to the action of the stress hormones (stress-eating anyone?). It can also decrease your motivation to work out and be physically active. So if you want to shed those extra kilos, make sure to keep your stress levels in check.
You can try yoga, deep breathing exercises or meditation for calming your mind, or make time for hobbies that help you relax.
Getting enough sleep
This has to be the easiest way to lose weight. Getting less than 5 to 6 hours of sleep per night can increase your chances of weight gain as it slows down your metabolism. Inadequate sleep has also been shown to affect your energy levels (which means no exercise) and appetite (which means excess calorie intake).
Therefore make sure that you get adequate sleep, at least 7 hours every night, to keep your weight in check.
Don’t Have Time To Read?
- Maintaining an ideal weight contributes to your overall health. Being overweight or obese can increase your risk of developing various health conditions.
- You should aim at a moderate goal of losing 1 to 2 pounds per week.
- Making small changes in your daily routine such as eating healthy, staying active, avoiding processed foods, adding more fiber to your diet, quitting smoking, and limiting your alcohol intake can help you lose weight faster.
- Additionally make sure to eat mindfully, manage stress, and get adequate sleep.
- Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.
Friendly Asked Questions
The best way to lose weight is to choose a sustainable weight loss plan. Make sure that you eat healthy, increase your physical activity, have more fluids, manage your stress, quit smoking, and cut down on the consumption of alcohol.
Fat loss diets are good unless they aim for rapid weight loss. As these plans are quite restrictive, they are difficult to follow for a long period of time. Losing weight rapidly can also have adverse effects on your health.
Aerobic exercises such as brisk walking, running, and cycling are effective for weight loss. However, exercise alone is not enough to achieve your weight loss goal. You have to focus on having a healthy diet and making necessary changes to your lifestyle for losing weight faster.
There is no shortcut or quick fix for weight loss. If you are planning to lose weight focus on losing 1 to 2 pounds a week and stick to a sustainable weight loss plan.
For losing weight, you can consume foods that are low in fat, sugar, and carbohydrates. Include more fruits, vegetables, whole grains, low-fat dairy, nuts, and seeds in your daily diet to lose weight.
Foods that are high in saturated fat, and added sugar can lead to weight gain as they are high in calories.
Drinking hot water is good for digestion and it can boost your metabolism. However, you cannot rely only on it if you are aiming for weight loss. Drinking hot water should be coupled with a proper diet and regular exercise to lose weight.
Spot reduction or reducing the fat in one body part of the body is not something that is achievable. Your aim should be to reduce your overall body fat. This can be done by diligently following a workout and diet plan that suits you.