A healthy weight is a desirable attribute. With today’s digital life, where it is a trend to float pictures from every walk of life, people are getting obsessed about their own weight. A mother of 2 flaunting her flat belly, your lean and thin school friend posting a picture of his muscular body standing in the gym, your neighbour participating in 10 KM marathon for a good cause, are making you doubt every extra inch of your body fat. It is good in some way, as it motivates to get themselves in shape. But only a few can do it the right way.
But what is the right way? The complicated yoga postures might work for onebut are not on charts for a patient with ankylosing spondylitis. This means, your way is the only right way; but of course, the root basics must be understood.
Base your weight loss journey on these upcoming elements, clubbing it together with the method of your choice.
- Set Realistic Goals for Long-Term Adherence
We have been taught to “Aim High”. But do not aim too high in your weight loss plan. Explore and learn more about yourself, before you set any unrealistic goals for you to achieve. An additional 23 kg fat acquired during your pregnancy, cannot be peeled off (and also medically, should not be) within 3 weeks after birth, just because you wanted to look flat again for your sister’s marriage.
Everybody knows what happens to such plans – two days of motivation and then nothing; absolutely nothing. Adherence is the key here. And it will come only if you will go easy on yourself. There is no harm in chasing your goal by having initial support from weight loss surgery, which can bring you to a level from where you can feel more confident. It will be then easier to follow the healthy food and exercise routine to keep you under shape.
- Your Mantra – Whole, Nutritious & Unprocessed Foods
The basic principle of weight loss is to check your calorie intake. That means you can have a pizza while following a weight loss programme if it does not disturb your calorie intake chart. But that doesn’t mean that you could avoid whole, nutritious and unprocessed foods. With junk food, you may be able to deceit your calories, but you are making your body deficit of minerals, vitamins, phytonutrients, etc. which can only come from eating fruits, vegetables,and unprocessed food.
- Focus on Steps, rather than the result
You may have a big weight number to lose but a healthy weight loss should only be achieved in the recommended time frame. It is recommended that you must not lose more than 0 .45 Kg or 0.90 Kg in a week. But people think in a different manner. They focus on losing a bulk, in the smallest time possible. And when they do not start seeing the result in just a few days, the motivation touches the level 0. Do not let this happen to you.
Think of achieving one process at a time. Like, “I am going to run 30 minutes every day”. And try to consistently focus on achieving it.
- Consider Exercise as Sport, Instead of Weight Loss Routine
Weight loss program should not be like getting into a punishment cell. Do not start with skipping every meal, plus hitting 2 hours of a gym on the same day. The overexertion with rigorous exercises at the beginning of a routine can make you extremely tired plus it is not like it will benefit you in shedding those extra kilograms sooner than expected. Start with exercises which are more like sports or actual sports like skipping, badminton, a brisk walk, cycling, etc. This will warm you up and gradually you can opt for heavyweight and more body focused exercises in the gym or at home.
- Calorie Deficit Check Should Always Be Done
A consistent calorie deficit is another key for successful long-lasting lossin unwantedweight. Start with knowing how many calories you would need to eat per day, to reach your desired weight, without having any ill-effect on your body. This may sound simple, but things may go a bit uncontrolled if it is not done appropriately. You must consume the proper amount of fat, protein and carb calories. Speak to your dietician or other experts before you choose “that” calorie intake number. And most importantly, make sure to stick to this, with least exceptions.
Remember, you want to lose weight, more for your own self than for anyone else. It is good to have a goal and motivation but listen to your body too. Slow, but steady wins the race.