The simplest and the most direct question surrounding weight loss is ‘How to lose weight?’ The more problematic question is ‘How to lose weight, fast?’ The problem here lies in the latter part of the question where people look for immediate results, without putting in much effort. But the answer to the million-dollar question lies in the effort we put in.
One has got to put in the work in order to see results, effectively. But the key factor which contributes to weight loss is consistency – consistency in efforts, and exercise. Rather than stressing on the duration, it is healthier to treat each day as a new day and put in the required effort to get one step closer to your goal.
While there are no short cuts to weight loss, there are healthy ways to accelerate the process. Make a plan and formulate an agenda to take you through the process, and follow it devotedly.
Here are a few ways to lose weight at a healthy pace:
To know your goal weight, you must carefully observe the lifestyle you have been leading up until now. Keep a check on the kind of food you have been consuming, the nutrients you have been providing your body with, your sleep pattern, your water intake, and more. It is also good to get a master health check-up done before you move forward with making your plan of action.
2. Body Mass Index
Body Mass Index, also known as BMI is a measure of your body size. The ratio between your weight and your height. People who are overweight are said to have too much body weight for their height. To set your goal for weight loss, it is mandatory for you to get your BMI checked, so that an effective plan can be drawn.
3. Make a plan
Once you have gotten yourself checked and your BMI calculated, it is time to come up with a plan. Setting goals that are achievable, is important. Small and steady steps will get you to your destination in due time. Draft a weightloss plan, considering the number of hour(s) you can put in every day. Also remember, weight loss is not just about exercising, but it is also equally dependant on your food intake.
As much as food is important for weight loss, you need to actively work towards burning fat and calories. For this, consider joining a fitness centre. Look for some of the best gyms for weight loss in your area and get a membership. Most gyms today, provide their members with a mix of cardio, strength and functional training. Here’s a fun thing to do: If your fitness centre is within 2-3 kilometres, you can consider jogging or cycling there!
5. Mindful eating
When you have made up your mind to lose weight, never starve yourself. Starving will get you nowhere in your journey and most importantly, it is not a healthy move. Rather, be mindful of what you consume – focus on what you eat and where you eat from, while also not working on anything else while eating and eating at a slow pace will help you make conscious choices and maintain a healthy weight.
6. Diet plan
If you are serious about losing a considerable amount of weight, you need to plan your diet and stick to it. To ensure your body receives all the essential nutrients it requires, consult a dietician. He/she will build you a diet chart which will fetch you the desired results when followed devotedly.
7. Water intake
It is said that most of the times we think we are hungry, it is our system getting confused between the need for food and thirst. As much as water intake is important in general for a human being, it becomes all the more necessary when you are working out regularly, and are following a diet. Always consciously keep yourself hydrated, and beat the untimely hunger by replacing food with water. If you are working a high-pressure job and tend to forget to drink water, set frequent reminders and download apps that will help you keep a track of your water intake.
8. Keep the sweet-tooth at bay
Sugar, especially white is the weight loss’ worst enemy. Sugar comes bearing highly concentrated calories, that will shoot up not only your weight but will also lead to complications like obesity, insulin resistance and inflammation, all of which are red flags for your health. Be mindful of your sugar intake, which includes the sugar that’s in the drinks you consume – aerated drinks, coffee, tea, etc. Avoiding sugar in both solids and liquids will accelerate weight loss.
9. The magic of protein
Protein helps put the appetite hormones in place, by helping you feel full, while also being a source of energy. Start your day with a high protein meal for breakfast like quinoa, eggs, oats, porridge, chia seeds pudding, etc.
10. Breakfast, lunch, dinner and in-between
Skipping meals to reach your goal weight is never a good choice. The key is to have a balanced diet, spread across 3-5 meals a day. Have a good, nutritious breakfast, lunch and dinner, and for in-betweeners, go for healthy short eats like nuts, fruits, salads, etc. This way, you won’t be depriving your body of its courses of meals, and you will also be energised throughout the day.
Sleep is one of the most important things when it comes to weight loss. Research shows that people who sleep for lesser than 5-6 hours a day are more prone to obesity and other health complications. A good night’s sleep has a direct effect on your metabolism. When you don’t get enough sleep, your metabolism also takes a hit. So prioritise sleep, for faster weight loss.
When you adopt these steps and convert them to a routine, all you need to do is follow it consistently with dedication and utmost sincerity. People have won things over, only when they have gone after what they want. Stay focussed on the prize, and enjoy the process. Weight loss is a journey and fitness is a way of life.
Be conscious, mindful and consistently work towards your goal! Benefitted are those, who hustle hard!