All weight management programs come with their baggage of issues and so is the case with the program to sustain weight loss. A holistic approach to weight management is the need of the hour. Maintaining an ideal body weight and sustaining the weight lost is what you need to concentrate on and that is where you need the help of an expert.
Avoid the Pitfalls
- Unrealistic goals: Quick weight loss is not sustainable. Going slow is the better bet. Don’t trap yourself in unrealistic goals and don’t allow yourself to be misled by commercials and advertisements. Let your aim be to shed anything between half-a-pound and two pounds each week.
- A state of boredom: Doing the same thing and expecting different results can’t be. If you have been doing the same exercises for months or years together, you have probably reached a weight-loss-plateau where you are completely bored with them. It’s important that you enjoy the exercises.
- Indiscipline with food and exercise: Each person is different. While some people lose significant amounts of weight in the first few weeks, others don’t shed any weight at all in the same/similar period. Remember that eating right and regular exercise both have a positive impact on your health. They leave you more energetic, less stressed, well rested (with better sleep) and at low risk for common diseases and ailments.
- Skipping meals: Your metabolic rate slows down when you skip meals and go without proper food; it is not good for you. Instead of the general run of breakfast, lunch and dinner, try to break and regulate your meals as 6-7 small and frequent meals. In the evening, especially, cut the bulk and eat early.
- Focusing on short-term results: Remember you did not gain all your additional weight overnight. By the same logic, focus on losing it kilo by kilo.
- Too busy for a regime: Eating the right food and sticking to a fitness plan should be as natural as brushing your teeth!
- Checking weight too often: When you’re trying to lose weight, it’s easy to become scale-obsessed. You are likely to panic when you feel there isn’t any noticeable result. You must know that you weigh more at night than in the morning.
- Doing it alone: A weight loss program works best in a supportive environment, whether you are training at home or at work.
- Count the calories and distribute them well.
- Be consistently active.
- Keep portions in check.
- Make healthy choices.
Know Your Way with the Essentials
- You must eat the real thing, but downsize your portion.
- Fruit: A half-cup serving of strawberries has 23 calories, while a medium banana has more than 100 calories. An orange has almost half the calories of a glass of orange juice.
- Whole grains: Two full cups of air-popped popcorn (a whole grain) has about the same number of calories as three little whole-wheat biscuits.
- All those fat-free, sugar-free options may seem like a smart choice for weight loss, but research has found that overweight people who choose low-fat versions of snack foods rather than the regular kinds consume, on an average, twice as many calories!
- Be more mindful of your intake. Mindless eating defeats the purpose of weight loss. Research has revealed that people put on additional calories while listening to detective stories as compared to when they ate alone or without any distraction.
- A medium glycemic index meal keeps you energetic throughout the day, and helps maintain weight. Add protein to each meal (a cup of milk/yoghurt/buttermilk, a cup of dal/sambar/sprouts and fish/egg white/chicken) to reduce the glycemic index. Choose to eat idlis and dosas with sambar and not just chutney.
- Hydrate yourself well with at least 2-3 liters of water.