Weight loss is a goal for many, but are you serious about achieving it? Many people turn to dieting as there are so many options available to them – everything from keto to detox plans and low-fat to low-carb diets. While they can give you results, it’s highly recommended to opt for sustainable approaches that suit your lifestyle.
Why Sustainable Weight Loss Matters
Losing weight fast can be unsafe and extremely physically demanding. Rapid weight loss can lead to serious physical issues like dehydration, nutritional deficiencies, electrolyte imbalances, and more. Thus, if you are serious about losing weight, it’s important to do that in a sustainable way; while it may take time & patience, it definitely outweighs the quick weight loss approaches.
With this in mind, your journey to better health will include a weight-loss exercise plan, dietary changes, and a positive mindset. Now, let’s explore the most effective tips to shed those extra kilos.
Practical Tips for Effective Weight Loss
- Eat more fibres
A good diet plan for weight loss includes fibre-rich foods. Fibres make you feel less hungry. That’s because high-fibre food items take time to digest, keeping you feeling full even with fewer calories. Additionally, fibres keep your digestive system active and consistent.
From the medical perspective, fibres help lower cholesterol and keep blood sugar levels under control. Women should consume about 25g of fibre daily, and men about 38g. It is advisable to include foods like beans, pulses, seeds, fruits, and oatmeal in your daily diet. Try to avoid pre-packaged oatmeal, as raw, unprocessed oats are generally better, though they may be harder to find.
Increase the fibre content of your diet gradually to avoid issues like gas and bloating. Also, keep yourself hydrated, as it will help make the digestion process easy.
- Meet the recommended levels of protein in your food.
The right amount of protein is a must for your health. Proteins are crucial for maintaining muscle mass and reducing your appetite—all while losing weight. Protein-rich diets keep you feeling full for a longer time, helping reduce cravings for unhealthy snacks.
According to the US Department of Agriculture, there are approved protein amounts per serving of all food items. In general, adults should aim for about 80-120 grams of protein daily. For example, 100 g of lean ground beef contains about 20.8 g of protein, and the recommended daily serving is about 105 grams. Similarly, 100 g of black beans contains about 22 g of protein, and the recommended daily serving is about 20 grams.
Women over 50, especially after menopause, need more protein than younger women and men. Additionally, sarcopenia – a condition where muscle mass declines with age – can become more pronounced if weight loss methods don’t include adequate protein and strength training to maintain muscle health.
- Consume More Water
Various studies have been conducted to understand the relationship between drinking water and a healthy body. The more you drink water, the better your chances of losing weight. It is a proven fact that drinking more water throughout the day helps you shed weight effectively. On average, aim to drink 2-3 litres of water daily.
Experts suggest that the 8 by 8 rule is one of the most effective approaches to shedding extra fat. This rule indicates drinking 250 ml or one cup of water eight times daily before every meal.
Drinking a lot of water helps address sugar cravings and offers instant contentment. Medically, water is essential for burning fat for energy production, also called lipolysis.
- Increase Your NEAT (Non-Exercise Activity Thermogenesis)
Many people are wary of starting weight loss exercise plans. The ideal route for them is to begin with NEAT. It stands for Non-Exercise Activity Thermogenesis. It means making small changes to your daily routine so that you stand more and move more. NEAT is the energy used for little things, such as eating, sitting, sleeping, exercising, etc.
Making small changes to your daily routine, like taking the steps instead of the lift or elevator, parking the car a bit further away in the mall, walking the last few kilometres, etc., are good ways of burning extra calories. If all these seem difficult, try standing for longer hours instead of sitting. Studies show that your excess fat converts into useful energy when you sit less and stand or move for long periods.
- The 80/20 Philosophy
A good diet plan for weight loss involves adopting the 80/20 philosophy. This approach suggests eating nutrient-dense whole-food-based items at least 80% of the time and indulging in the not-so-healthy stuff. The healthy stuff consists of fruits, vegetables, lean proteins, whole grains, healthy fats, and more. This way, you can avoid feeling guilty and effectively support your wellness goals.
- Fitness Regime for Weight Loss
Yes, that’s right. You need a weight loss exercise plan to burn those extra calories. Choose the right program, such as strength training to build muscles and resistance training for the afterburn effect. Exercising of any type helps increase the metabolic rate during and after the training session. This increased metabolism is good for your health in multiple ways, including loss in weight. (Explore the Physical Activity and Exercise Guidelines for practical workout recommendations.)
- Include more plants in your diet.
This is another way to achieve your weight loss goals. Restricting certain foods or food groups should not be the way out. Eat everything, but ensure it is nourishing enough for your overall health. For example, if you love a certain dish and it is too calorie-rich, you can opt for a lower-calorie version of this favourite dish. Also, as mentioned earlier, include more veggies and fruits in your diet plan. An excellent example is replacing your starchy white rice with cauliflower rice.
- Skip those beverages that are high in sugar.
Want to lose weight seriously? A good diet plan for weight loss should prioritise replacing sugary beverages with healthy beverages like green tea. This will help strengthen your heart and prevent diabetic conditions. Watch your consumption of soda, alcoholic beverages, juices, and coffee (avoid instant coffee, as it typically contains additives and lower-quality ingredients). Additionally, limit high-sugar dairy products like flavoured milk and sweetened yogurts, which can add hidden calories and sugars.
- Develop a positive mindset.
Last but not least, a positive mindset fuels weight loss success. Focus on health, celebrate small wins, and embrace setbacks as learning moments. Shift from “I have to” to “I’m choosing to be healthier.”
Conclusion
A sustainable weight loss journey involves subtle lifestyle changes over going in for rapid fixes. You need to make changes to your diet and fitness routines. Include more fibres and proteins, and stay hydrated. You should also incorporate plant-based foods into your diet plan. Following the 80/20 approach also helps you stay guilt-free. Skip sugary beverages and make adjustments as per the NEAT strategy to help you stick to your weight management goals.
Remember, mindset is key; it’s often said that 90% of weight loss success comes from having a positive and determined outlook. Staying committed, celebrating small wins, and viewing setbacks as learning moments can make a world of difference.
For more tips and support on your weight loss journey, join our Healthy Habits Club today! Stay connected for valuable advice, and don’t forget to share this with someone serious about achieving their health goals.