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Healthy weight loss is never an easy journey especially with all the different advice floating around the internet. Some of those advices are great, others, are downright dangerous to try and does not produce any results.
In this article, 3 simple methods will be discussed that will guarantee you results without doing anything extreme to the body.
- Balance in nutrition
You do not need to go on a crazy fasting spree or on some ‘exotic,’ never-heard-before diet to induce weight loss. All you have to do is first begin by switching from unhealthy junk to healthy food-totally even snacks. Instead of fries, burgers, cakes, and sweets, one can go for fruits as snacks. At this point, the goal is to switch to healthy meals, the number of meals doesn't matter.
Once you have eradicated all junk from your diet, the next step is to start practicing a healthy food plate type of portioning. That is, split your plate into portions in every serving to represent roughly half to be vegetables, a quarter proteins, and the last quarter to be carbohydrates. The meal should be prepared in the healthiest ways possible with minimal fats, salts, and sugars. Be sure to keep hydrated with lots of fluid intake as well.
Thirdly, move onto the next stage, which is portion control. You can maintain the number of meals per day but with smaller portions until your body adjusts slowly.
Lastly, start skipping meals. This induces a calorie deficit. You can start by skipping just one meal and paying attention to your body and the interval it takes for you to feel hungry. This is to train your mind to eat only when hungry, and this will be easier because you already have healthy, controlled portions and healthy snacks to fill in for the fasting period.
2. Keep your mental health in check
2. Keep your mental health in check
Stress has been found to directly influence one's weight through increasing the production of cortisol. White cortisol serves an important role in controlling blood sugars, reducing inflammation, and helping the body to respond to fight or flight. response, a high amount is dangerous to the body. (Read more on how to build a mental health self-care regimen.)
High cortisol levels induce unhealthy cravings, cause disproportionate storage of fat around the belly area, and even slow down normal body metabolism. This serves against weight loss.
On the other side, when one is happy, they get a boost of a hormone called serotonin. This hormone is a feel-good hormone that allows one to be in a good mood and may even motivate one to perform exercise. Serotonergic signaling may reduce reward‐related, motivational food consumption, while peripherally acting serotonin promotes energy absorption and storage.
Disturbance in serotonergic signaling is associated with obesity, as it increases dysregulation of cravings and hunger.Therefore, try to engage in activities that boost overall mental health, such as:
Good sleeping hours and enough relaxation between days.
Healthy eating habits, lots of fruits and vegetables
Stopping or limiting drug abuse.
Practicing hobbies and physical activities
Socializing with other healthy individuals
3. Physical activity
3. Physical activity
This list simply wouldn't be complete without an element of exercise. Exercise has a lot of benefits, one of which is facilitating weight loss. Two of the best exercises that one can do are walking and aerobics.
Walking is an effective exercise that can be started slowly, either by incorporating it into a daily routine or walking at home using guiding videos from the internet—there are plenty. The key is consistently walking set miles for specific days or weeks. Do not expect the change to be visible within a week. Be patient with your body.
Aerobics is aimed at activities that increase energy boosts and heart rate while burning fat. They include running, cycling, swimming, and jogging, amongst others. (supported the pubmed research by Ahmad Jayedi on aerobic exercise and weight loss in adults)
These activities are not hard to do, it's a matter of dedicating three days a week to engage in such activities. To make it more fun, one can even pick an exercise that could double up as a hobby.
Remember
Do not buy products that offer weight loss within ridiculously small periods of time, such as one week or one month.
Weight loss is a journey; some people take up to a year to realize significant weight change. Be patient with your body and know that consistency is key. As long as you create a habit and adhere to it, results will follow.
Frequently asked questions on weight loss (FAQS)
Frequently asked questions on weight loss (FAQS)
Can you lose weight without going to the gym?
Can you lose weight without going to the gym?
Yes.
Simple indoor and outdoor exercises such as walking up the stairs, jogging, dancing, and Pilates are still effective. It is about cultivating a 'moving' lifestyle, a gym is not a strict requirement.
What should a balanced meal for weight loss look like?
What should a balanced meal for weight loss look like?
1/2 vegetables
1/4 lean proteins (eggs, beans)
1/4 whole grains (brown rice)
Healthy fat (avocado, peanuts) may be taken separately or together with the meals as a small serving.
N/B: water/smoothies/tonics should be taken separately from meals, spaced 1 hour to 30 minutes before or after meals.
How much physical activity is needed for weightloss?
How much physical activity is needed for weightloss?
150-200 minutes of moderate activity per week. (approximately 25-30 minutes daily)
OR
75 minutes of intense workout (approximately 15 minutes spread 5 times a week)
N/B: Incorporate strength training and stretching exercises at least twice a week (5 minutes will do the job) to preserve muscle and enhance drainage.
Can mental health affect eating habits?
Can mental health affect eating habits?
Yes.
Binge eating and stress/anxiety eating lead to weight gain or slow down the fat-burning process as you replace almost all the calories burned. Stress also leads to cortisol, which promotes fat deposition in the stomach.
Why am I not losing weight even though I'm eating less?
Why am I not losing weight even though I'm eating less?
It could be due to:
Slowed metabolism. Your body is working against you by not processing calories as fast as it should. Try incorporating drinks that boost metabolism, like golden milk.
Not properly portioning your meals. Use the correct guidelines for portions according to your BMI and calorie needs.
Hormonal disturbance (insulin resistance, high cortisol levels, etc.)
Is walking enough for weight loss?
Is walking enough for weight loss?
Yes, if combined with healthy dieting and done consistently. A daily 40 to 60 minute walk works well.
How do you avoid weight loss obsession and burnout?
How do you avoid weight loss obsession and burnout?
The best way is to focus on progress, not quick results. Appreciate the process for its advantages of improving your health, self-image, and lifestyle. Accepting the fact that it takes a while to do it the right way also helps.
You can also pick up a weight loss partner or community that encourages you or keeps you in check.
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