“ The best way to lose weight faster.” - Does this really mean getting healthy?
Now-a-days, many people are trying to lose weight. Some of their attempts are often unhealthy as crash-dieting method and restricted selection of foods have become one of the most popular method for weight loss. Extreme dieting will not help you to become thin as there are lots of delicacies all around us and we all want to eat what we want, but no one wants to be overweight or obese. The major cause of being overweight and obesity is the hugely popular fast food that the country is currently living on. Unhealthy snacks are rampant in today’s society. This is because they are so accessible and cheap. No one wants to take the time to whip up a%u202Fhealthy meal%u202For a%u202Fhealthy smoothie.
There are foods which provide our bodies with nutrients to remain healthy and helps intake calories for energy. If we take in more calories than we burn off, the food then gets stored in our bodies as fat. If this happens regularly there is potential of becoming overweight or obese. Other eating disorders such as binge eating or bulimia may be associated with obesity. Men with more than 25% fat and women with more than 30% fat are considered to be overweight.Women with a waist size greater than 35 inches and men with a waist size greater than 40 inches are at higher risk of obesity as they increase your risk of major health problems. They are more likely to have heart disease, strokes, diabetes, cancer, and depression. Fortunately, losing weight in a healthier way can reduce your risk of developing these problems.
Lifestyle interventions involve a three pronged approach: making dietary changes, exercising more, and incorporating behavior modification techniques. Here are some simple lifestyle changes which I gladly imply in my private practice, helping clients lose weight and keep it off.
Watching how much you eat is one of the best ways to lose weight. I have been counseling clients for years, and I have seen in my private practice that when clients watch the sizes of their portions (ie. eat less), they shave hundreds of calories daily, and lose weight effortlessly.Another advantage to practicing portion control is that you do not have to cut out entire food groups to get thin and you get to indulge in your favorite treat every now and then. No dieting and no deprivation.
Instead of dwelling on the foods you cannot eat, try instead to focus on what you can have. I tell my clients that there is no restaurant that is completely off limits. You can always find something healthy to eat. For example, when going to an Italian restaurant, instead of dwelling on the fact that you shouldn't eat fettuccine Alfredo, called a “heart attack on a plate” by the Center of Science for the Public Interest, think instead of what you can eat: whole wheat pasta with veggies and pure fresh tomato sauce or sauteed spinach.
There is no better way to get a handle on what and how much you eat than by keeping food records.You do not have to keep records forever. People who keep records are generally more aware of the mistakes they make and are then able to make corrections. Food records help you see your patterns, both positive and negative ones. For example, you start nibbling in front of the TV without realizing it or you are famished when you get home from work so you eat whatever is on the counter. By identifying your bad habits, you can easily find substitutes for new habits.
Speaking of nibbling and mindless munching, one advantage to eating structured meals and snacks is that you tend to get famished less often. And when we are famished, we tend to just grab whatever food is in sight. And, we also often end up grabbing junk food. Planning in advance is important to keep healthy foods at arms reach and bring along fruits or nuts or some dry-fruits or handy snacks if you know that it will be hard to buy something healthy mid-afternoon.
All exercise helps. The key is to do what you enjoy and follow an exercise program you can stick with. You do not have to spend thousands of rupees on a fancy gym. Lifestyle activities also add up. For example, take the stairs and walk around the block at lunch. I also advise taking advantage of different exercises you enjoy during the different seasons: swimming outdoors in the summer, taking a walk on the beach, and cycling. The key is to follow an exercise program that you can stick with for the long period of time.
I totally believe in focusing on progress, not perfection. It is important to take stock of the changes you’ve made so far and look at the big picture. For example, if you need to lose 10kgs and already lost 4kgs, recognize your accomplishment, instead of complaining that you have 6 more kg to lose. One way to recognize your progress is to try on some old clothes. Seeing that they are too loose can help you actually see your accomplishment.
As a nutritionist I recommend lifestyle changes over diet as I’ve seen clients try different diets over and over, just to fall off the wagon, get discouraged, and then try a different diet that is why I am more concerned helping my clients stick with a plan they can follow while incorporating lifestyle changes they can stick with. We believe in inchloss and fatloss over weightloss on the scale as we trust in listening to our body.
We have weekly followup systems.