I recently read a joke on Instagram — “ Being a woman is hard, you always want to buy something, kill someone, lose weight, and eat something sweet.”
This totally resonated with me and of all mentioned above, eating sweet and losing the weight are the tough ones.
It is a constant yo-yo, a constant battle and constant trying.
Nutritionists world over recommend gradual weight loss using eating pattern changes to your diet and behavioral changes to your lifestyle. It is this methodology that will help you lose weight, maintain it and keep it off life long.
What is the best way to lose weight in a healthy sustainable way?
Let me begin by saying that there is NO best way. As much as you would like a diet plan that will help you lose weight, maintain it and let you stay healthy life long, the reality is that there is no one perfect fit.
In fact it is multiple eating patterns, multiple shifts and changes in food choices from time to time and multiple setbacks, plateaus and emotional changes that you will need to endure.
You can be spoilt for choice when it comes to diet plans, supplements, medications and fads that come and go, but there is no singular plan of weight loss that works for everyone.
I would like to share the results of a research carried out in 2018 which revealed that only 20% of people who were overweight or obese who have lost weight are successful in maintaining long-term weight loss.
Within a span of 2 to 5 years, most people regain 80% of the initial weight lost.
This proves what I mentioned earlier; you need to keep altering your diet, exercise plan and lifestyle periodically to maintain the weight loss.
The human body goes into shock mode, reacts and then gets complacent and slug again, making it imperative to keep shocking the body from time to time with your diet and exercise routine.
Here are some known truths to lose weight naturally and keep it off permanently —
- Do not be in a mad rush to see the needle on the weighing scale drop; losing 500gms of weight a week is a good average. You will be able to maintain the weight loss with this gradual decrease in weight. You may argue that with some such fad diet, I was able to lose 2-3kgs a week, possible! But when you cheat, your body will go into overdrive and you can be assured the weight back on, this will tell on your health eventually.
Keep it slow and steady.
- Find a weight loss plan that fits your lifestyle, is practical to maintain and seek medical assistance to make sure it is in sync with your health issues. Very restrictive diets, which limit your food intake, will frustrate you in time and you will cheat ever so often. If you do not have the will power to do it on your own, definitely research a nutritionist who has dealt with clients with your health concerns or a recommendation from a friend.
Keep in mind a few factors —
-Your personal and family health history and genetics.
-Your EQ to handle stress, your lifestyle- does it include exercise?
-Are you constantly socializing around food?
-Your behavioral patterns- do you eat when stressed or bored?
- Key concepts you should plan before you embark on the journey, this is the most critical step, when the mind is ready the body automatically follows —
– Set a realistic goal, and be committed and stay focused to the goal.
– Plan for setbacks, it is a given, find encouragement, do not give up, and get back on track with no delays.
– Be accountable; Initially, keep a daily journal and record every morsel that enters your mouth, review your diet plan every week to see if it is working and your target is being met. If not, tweak.
– Be honest with yourself, recognize what triggers food indulgences, teach yourself to walk away from food by getting busy with another activity.
– Be open to making changes for results, the journey keeps changing, so be mentally prepared to adapt, review situations especially when your body plateaus.
– Reflect, yes reflect on your lifestyle, your food, add and subtract constantly.
- Like I said earlier there is no ‘one fits all’ diet plan. Likewise there are no magical foods that will help you lose weight and keep it off. Every single human body processes different foods differently. Be aware of food groups and how they affect your body – Macronutrients (carbohydrates, fats, proteins) Micronutrients (vitamins and minerals) Foods that have a positive effect on weight loss are usually protein rich foods, while carbohydrates, (unhealthy) fats and sugar generally work against weight loss. Choose wisely.
Final word —
While science and medicine has advanced to combat weight management. Not all programs, medications or weight loss surgery is advisable. Do intense homework, counseling and careful monitoring, using professionals.
Long-term weight loss should be gradual; it does not involve using severe food restrictions, and remember to preserve your overall health.
This is what works!
