Diet and Weight Loss

Obesity is a growing problem world wide and is linked to many health problems. Most of us have tried to lose weight some time or the other. So many  weight loss clinics have mushroomed as people are growing more health conscious. You may also consult a dietician for consulting on diet for weight loss.

Most of the times it doesn’t seem to work the way we would expect it to be. Every one seems to have an opinion on how to achieve it. Most of the times weight loss program looks temporary. As soon you opt out the program, very soon the weight gain starts again.

There is no perfect way to weight loss and of-course one size does not fit all. There are many factors which are responsible for obesity and hence the ways to control it will be different in each case varying from individual to individual.

There is not one “perfect” diet for weight loss.  However there are certain universal behaviour and lifestyle suggested for people who are trying to lose weight. These include cutting out sugary drinks, following a healthy lifestyle, and focusing on food quality.

Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help you keep the weight off over the long term. Weight loss program is a journey and needs adjustment in the lifestyle and focus on what we eat.

Here are some lifestyle changes that can help you in your weight loss program:

Set realistic targets: Set your long term and short-term goals. The goals should be realistic and what you feel is achievable and doable. Stay away from unrealistic goals, else you will be disappointed. It’s better to move slow than fail.

Your targets may include how much weight you want to lose in how much time. The dietary changes you want to bring in or plan for physical exercise to achieve your goals and so on.

Chart out an action plan: Chart out an action plan how will you meet your goals. Bring change in your diet. Plan your morning and evening exercise. Work out on your lifestyle.

You can make long term and short term action plan. Say for the first week I will walk for 15 minutes and In second week onwards I will increase the time gradually say by one minute or two minutes each day.

Identify current habits: Identify your current habits which may be responsible for weight gain: Identify your lifestyle habits which you feel might be responsible for your weight gain. It could be staying away from Junk and fast food. Eating dinner just before sleep.

Eat in parts: Avoid eating your stomach full in one go. Eat in lesser quantities at a time and you may increase the number of meals by decreasing the time between two meals.

Incorporate healthy diet: Incorporate a healthy diet in your diet plan. Eat more of fresh and seasonal fruits and leafy vegetables. Eat more of home cooked food, its healthy.

You may consult a doctor or a dietician to work out a diet plan that suits you. A healthy diet plan is a balanced food which can supply your body with all the nutrients that are required to keep us healthy and energetic. Healthy diet includes:

1. Fresh and seasonal fruits and vegetables
2. Whole grain bread and cereals
3. Food that is high on protein like eggs, dairy, fish and pulses
4. Healthy fats from vegetable oils, nuts or olive oil

You may also read “Eating Healthy” to know more about the healthy diet and essential nutrients that are required for our body.

Follow a healthy lifestyle: Follow a healthy lifestyle. Eating right, proper sleeping hours, exercise are some of the examples of lifestyle.

Keep monitoring: Keep monitoring your progress. It is very important. It will help you to understand if you are on the right track and adjusting the changes you may need to achieve your goals.

Evaluate your progress regularly. Revisit your goals. Keep your targets realistic, no matter how small they might be. Small changes will bring in the desired changes in the long run.

Be on Track: Once you have achieved your weight loss, its very important to be on track. Remember, weight loss is a journey and not the destination.

Maintain the healthy lifestyle. Follow a healthy diet plan and regular exercise.

Referrals:

Losing Weight | Healthy Weight, Nutrition, and Physical Activity | CDC

Improving Your Eating Habits | Healthy Weight, Nutrition, and Physical Activity | CDC