Neha Dhawan is the top dietitian in Chandigarh Tricity with her office in Panchkula. Below is an article stating the weight loss tips based on her experience in the field. Feel free to contact her if you have a question or any concern.
1. Make permanent adjustments to your way of life and your behaviours
Those who are seeking to reduce weight avoid using the term “diet.” When attempting to lose weight, the last thing you want to do is think about food all the time since dieting may be unpleasant and make you hungry. This is precisely what you want to avoid doing. Instead, she suggests that you conceive of weight reduction as a component of being healthy and that you prioritise taking care of your body before focusing on losing weight.
“weight reduction is difficult, and although you do not have complete control over the number that appears on the scale, you do have control over what you eat, how much you walk, and other things that effect weight, such as stress and sleep.” You provide yourself with a reward whenever you achieve one of your SMART objectives (goals that are precise, measurable, attainable, relevant, and time-sensitive).
2. Pay Attention to the First 5–10 Percent
Look at the health advantages that may come from even a moderate weight reduction rather than stating things like “I need to lose 25 pounds” and overwhelming yourself with what seems like an unachievable goal. Instead, focus on the benefits that can come from even a modest weight loss.
“Set smaller, manageable ambitions,” urges Bennett. “Even a modest reduction of only five to ten percent of your total body weight (TBW) may have a significant positive impact on your overall health and reduce the likelihood that you will develop certain diseases,” such as type 2 diabetes, stroke, cardiovascular disease, and some forms of cancer.
3. Decrease the amount of highly processed carbohydrates and sugary foods that you consume.
According to the findings of a research that was published in the Journal of the American Medical Association, the food that you consume has the greatest impact on your weight. If you eat better quality food, you’ll lose weight more rapidly, which is why it’s so important to watch what you eat.
Reducing one’s consumption of sugar and other quickly digested carbs is among the safest and most effective methods for losing weight. “In particular, you want to eliminate or substantially reduce your consumption of high-glycemic-load meals, such as sugary snacks, processed carbohydrates, and soft drinks,” the doctor said. Your rate of weight reduction will increase if you abstain from or cut down on foods such as French fries, chips, crackers, and other similar snacks.
4. Eat More Plants
Studies have shown that following a diet that is high in plant-based foods is not only simpler to maintain than a diet that is low in calories, but it also helps people lose weight. In addition to this, it is rich in nutrients and offers a plethora of advantages to one’s health.
“Produce helps with weight reduction because it’s high in fibre and water, both of which are calorie-free yet take up space in your stomach so you feel full.” In point of fact, a research that was conducted in Brazil discovered a clear association between higher intake of fruit and vegetables and better weight reduction .
To get started, trying to eat five daily portions of produce and building up to consuming seven to nine daily servings of produce over time. “Eat fruit for snacks and sweets, have a green smoothie to start your day, and have a salad or cut up veggies with your lunch,” she recommends. “Start your day with a green smoothie.” “For supper, have more stir frys, incorporate veggies into your pasta dishes and stir them into soups.”
5. Make Sure You Get Enough Protein
Increasing the amount of protein you consume may make it easier to feel full while also assisting in preventing the breakdown of muscle mass.
According to Dt. Neha , eating around 25 to 30 grammes of protein every meal (which is equivalent to two scoops of protein powder or 4 ounces of chicken breast) will help you better regulate your hunger and maintain your body weight. The most effective strategy for achieving this goal is to ensure that each of your meals contains at least one portion of high-quality protein.
According to Neha , women over the age of 50 have a much higher daily need for protein (between 1.1 and 1.5 grammes per kilogramme of body weight) compared to both males and younger women (who require .8 grammes of protein per kilogramme of body weight daily). According to her explanation, “women require extra protein after 50, particularly as they approach menopause, since declines in the hormone oestrogen result in a loss of skeletal muscle mass, strength, and regeneration ability.” This is especially true for women who are getting closer to menopause.
6. Drink More Water
Independent of dietary changes and physical activity, research demonstrates that weight reduction is connected with drinking more water . Ample water intake can help increase satiety and combat sugar cravings. Water is also necessary for lipolysis, the body’s process of burning fat for energy.
“I suggest following the eight by eight rule—8 ounces of water eight times throughout the day—for a minimum water intake recommendation,” says Florida-based celebrity trainer Jordan Morello who works for the fitness platform Sweat Factor. “My clients are usually surprised once they add this [rule] into their own routine [by] how much this simple thing can curb cravings and leave you more satiated throughout the day.”
Another water trick? Try drinking two cups of water before each meal. Studies have shown this simple move can increase weight loss as well.
7. Eat a Well-Rounded Breakfast
Breakfast skippers, listen up. If you’re trying to lose weight, skimping on morning fuel is not the way to go. In fact, studies consistently show skipping breakfast is associated with overweight and obesity.
Additionally, a study in the Proceedings of the Nutrition Society found people who don’t eat breakfast tend to have poorer quality diets overall, and they skimp on nutrients, such as vitamin D, calcium and iron.
But not just any breakfast will do. “To think more clearly, perform more efficiently and be in better moods, you want a well-rounded, blood-sugar-balanced first meal of the day with ample protein, healthy fats and what I call quality carbs like fresh berries,” says Bennett.
8. Stand Up and Move More
One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis (NEAT)—the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned.
Or try to stand more than you sit. Studies show that simply replacing sitting with standing leads to a greater daily energy expenditure, which directly translates into more calories burned and ultimately pounds shed.
For example, if you weigh 160 pounds and alternate sitting and standing, you can burn approximately 35 additional calories an hour—an extra 280 calories a day, 1,400 calories a week and about 70,000 calories a year.
“Set a timer on your phone, Fitbit or computer to remind you to get up and move around every hour,” says Neha . “You’ll burn more calories and may lower your blood sugar and risk of heart disease.”
9. Hit the Weights
Muscle burns more calories than fat. So how do you build more muscle? Strength training.
Adding resistance training to your weight loss plan is a smart idea not only because of the calories you’ll burn while working out, but also because of the “afterburn effect.”
Known as excess post-exercise oxygen consumption, EPOC reflects how long oxygen uptake remains elevated after exercise in order to help muscles recover. This elevation boosts metabolism both during and after strength training sessions.
And the more muscle you add to your frame, the higher your resting metabolic rate (RMR). Your RMR determines how many calories your body needs to function at rest. The greater your RMR, the more you can eat and not gain weight.
“While cardiovascular exercise is often emphasized, strength training is key for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass—which burns calories—declines at a rate of 1% to 2% per year,” says Neha . “Strength training can slow down muscle mass decline.”
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Learn More 10. Don’t Go Overboard
Cutting calories too drastically or working out 24/7 may actually backfire when it comes to weight loss. Most people think shedding pounds requires draconian measures to get results, but allowing yourself adequate recovery time is more productive.
“Many people, when they get frustrated that they haven’t lost weight, will double down on the stressor (i.e. catabolic phase) that they are doing,” says certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California. “For example, they’ll run extra miles, double up on the amount of time they spend at the gym and/or eat less food. However, all of the results we desire from doing the above things actually occur during the anabolic recovery phase.”
During the anabolic phase, the body builds muscle mass and loses fat mass while recovering from the stressor, explains Darnbrough. So, instead of pushing yourself to a breaking point, which ends up leading to overtraining and diminished results, put as much energy into rest and nutrition as you do into workouts. “To create sustainable results, try to balance your ratio of stress to recovery,” says Darnbrough.
11. Check in With an Accountability Partner
Sometimes losing weight can feel lonely, but you don’t have to do it all by yourself.
Research shows being accountable works. In one study, two-thirds of participants who joined a weight loss program with friends maintained their weight loss for six months after the meetings ended, compared to just a quarter of those who attended on their own. Of course, many organizations also suggest having a sponsor or champion on your path to weight loss.
“One of the best ways to consistently eat better and shed weight steadily is to check in every day with an accountability partner,” suggests Bennett. “Your accountability partner doesn’t need to be your bestie, favorite co-worker or partner. Just find someone with similar weight loss goals. You don’t need to talk every day, either. Just text each other to share that you’re eating healthy foods and staying on track. If you’re tempted by junk foods, you can lean on your partner, too. That’s when you may want to call them.”
12. Watch Less Television
Couch surfers wanting to lose weight should turn off the TV—in fact, the more television people watch, the more weight they gain.
One study that collected data from more than 50,000 middle-aged women over six years found that for every two hours the participants spent watching television each day, they had a 23% higher risk of obesity and a 14% higher risk of developing diabetes.
Excess television watching is correlated with extra pounds primarily because it’s a sedentary activity that often also leads to mindless eating. So, turn it off or maybe change the channel to an exercise program instead.
13. Reconnect With Your Satiety Cues
Speaking of mindless eating, you can reprogram your brain for weight loss by tuning back into your body’s natural “I’m hungry” and “I’m full” cues.
“Dieting combined with eating on the run or while multitasking—driving, watching TV, playing with your phone—can really disconnect you from your natural signals of hunger and satiety,” says Neha . “Plus, as children, we also learned to clean our plates rather than eat until satisfied.” Add the fact that portion sizes have grown significantly—as much as 60% for things like snack foods— and the result is consistent overeating.
“Instead, try to eat when you’re hungry and stop when you are satisfied rather than stuffed,” says Neha . “Instead of tracking your food, try tracking how hungry you are before, during and after meals to get back in touch with these signals.”
14. Get More Sleep
Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies show that poor sleep is associated with weight gain and other health disorders. When researchers analyzed 16 years’ worth of data on 68,183 middle-aged American women, they found those who slept no more than five hours per night were 15% more likely to have obesity compared to those who slept seven hours a night.
Insufficient sleep may also affect the production of appetite-regulating hormones ghrelin and leptin, which can lead people to feel hungrier throughout the day. Additionally, poor sleep increases cortisol and can result in harder-to-lose body and belly fat.
“Most of us can’t control what time we have to get up, but we can control when we go to bed, so counting back seven to nine hours from the time you have to wake up is a great tip,” says Darnbrough. “I also encourage the 3-2-1 rule, which means stop working three hours before bed, stop eating two hours before bed and stop digital stimuli one hour before bed to improve your deep sleep and REM.”
15. Find Non-Edible Substitutes for Self-Soothing
There’s a reason it’s called “comfort food.” However, emotional eating can quickly derail all weight loss efforts.
“When you feel stressed, which raises cortisol levels, rather than reaching for food to feel better—since eating triggers the release of the feel-good neurotransmitter dopamine—raise levels of oxytocin, the love hormone, either by soothing touch, playing with a pet or getting a hug,” suggests Neha .
Animal studies have found oxytocin reduces calories consumed and has positive effects on metabolism. A small human study also found that giving men oxytocin over an eight-week period promoted weight loss.
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“While more research is needed to understand exactly how increasing oxytocin can impact weight and appetite, if you’re experiencing difficult emotions, a self-compassion break will allow you to give yourself the care you need so you will be less likely to eat,” says Neha . “Remember the acronym ‘HALT,’ which stands for hungry, angry/anxious, lonely and tired. If you are physiologically hungry, eat. If you are experiencing difficult emotions, ask, ‘What do I need?’ and give yourself what you truly need. If you’re not hungry, it isn’t food.”