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Author: Puteri Fikri|Updated: 23 July 2024
Aiming for healthy weight loss? Where should you start?
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Want to start losing weight; where should you start?
You've certainly heard your fair share of bizarre weight loss advice over the years, such as to drink celery juice every day or substitute weight loss "cookies" for meals. And frequently, those suggestions are spread by non-health professionals.
Healthy weight loss requires a lifestyle that includes healthy eating habits, regular physical activity, and stress management rather than just a diet. Your daily physical activity normally does not help in weight loss as your body is already immune to them.
Especially if you are working in the office and have minimal physical activity throughout the day, you must consume fewer calories than those who are working at site.
In order for you to lose weight and keep it off, portion control is essential. A glass of water 30 minutes prior to a meal can be a good place to start because it will naturally help with portion control. Drinking plenty of water will help you feel fuller longer. You can more easily discern between hunger and thirst if you are well-hydrated.
How does metabolism affect your weight loss routine?
The process through which the body converts food and liquids into energy is called metabolism. To create the energy the body requires, calories from food and beverages combine with oxygen throughout this process.
A body needs energy for all its functions, even when at rest. This includes breathing, blood circulation, regulating hormone levels, and cell growth and repair. The basal metabolic rate, also known as basal metabolism, is the quantity of calories a body consumes while at rest to carry out these functions.
Have a proper plan for your weight management
Weight management should consist of a meal plan, physical activity and a list of dos and don'ts. This will induce a healthy weight loss journey as your body will not experience sudden changes. Everything will be gradual and you will have an average weight loss of at least one kilogramme per month. Choosing a crash diet has many risk factors especially to those who are overweight or obese.
Is hunger hormone a real thing?
Hunger hormone ghrelin is a hormone produced in your gut which travels into your bloodstream and to your brain where it tells your brain to become hungry. This hunger hormone ghrelin will increase your appetite, make you consume more food and increase your body weight.
Even a small weight loss of 5% to 10% of your body weight can have positive effects on your health benefits, including lower blood pressure, lower cholesterol, and lower blood sugar levels.
How to lower your ghrelin?
To have weight loss, you need to have lower ghrelin level which you achieve by increasing muscle mass, consume lean protein and have proper sleeping schedule. By increasing your metabolic rate, you will be able to hold on your hunger for a longer period.
Where should you start with your weight loss journey?
Although the weight loss formula is quite straightforward, as you will start losing weight when your calorie intake is less than calorie needed. First off, people who lose weight quickly, especially on fad or crash diets, are frequently unable to keep it off since their weight loss is typically made up of more water and muscle mass than fat mass. The risk factors of this diet can be faster heart rate, dizziness or feeling weak to go through the day.
According to health experts, maintaining lean muscle is vital in weight loss since it plays a key role in metabolism. However, when you lose weight too quickly, your body starts to burn calories more slowly and you start to lose muscle. Even permanent slowdown of the metabolism can result from rapid weight reduction.
The dreaded yo-yo weight cycling that many chronic dieters suffer is frequently brought on by rapid weight loss. This is why you need to have a proper meal plan or diet routine before actually losing weight.
Weight management begins when you start to actually take fewer calories and beware of what you actually consume. Food intake is necessary even if you are trying to lose weight. We commonly hear that you can have a crash diet by not eating anything throughout the day.
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Starting your weight management : Where to start
What is the top of diets in trend?
Choose the diet or meal plan that is suitable for your body. Avoid going too strict with your eating habits as this may pull your willpower to be consistent. Whatever you decide to do, start small and grow from there.
It is not necessary for you to go all out on the first day of your diet plan, instead set a target and once you have achieved them, move on to the next one. This is because healthy meals will always promote weight loss given that you consume enough essential nutrients.
Fat intake must be closely monitored in order to lose weight. Roughly 25 percent of the daily calories should come from fat sources. The fat intake should be set at a moderate range to keep the body healthy while continuing to help the body shed weight.
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Intermittent fasting
There are myriad diet plans out there for you to explore such as low fat diets or high protein diets. There are some plans that are complete just on its own. While others may need to be combined for you to get enough nutrients. For instance, intermittent fasting can be one of the most leading diet trends.
This is because intermittent fasting does not have too many restrictions. By having a diet with a lot of restrictions, you may feel that it is too hard to cope with. Intermittent fasting is an eating pattern that shifts between fasting and eating on a regular schedule which then limits food consumption to certain hours of the day. It not only helps to manage your weight, but also is able to prevent some forms of diseases, such as diabetes and heart disease.
The main principle of intermittent fasting revolves around the principle of metabolic switching. After hours without food intake, the body exhausts its sugar stores and starts burning fat. Intermittent fasting uses this and prolongs the period when your body has burned through the calories consumed during the last meal and chows down accumulated fat, thus helping cut down weight.
Methods of Intermittent fasting
There are few popular methods of intermittent fasting, which are the 16/8, Eat-Stop-Eat, and 5:2 methods. The 16/8 method works by limiting the daily eating period to only 8-hours window, e.g. 12 to 8 p.m. and restricting yourself from consuming any food for the rest of the 16 hours period. The Eat-Stop-Eat method requires a little bit more dedication as it involves the process of fasting for 24 hours after taking a meal, for about once or twice a week.
The 5:2 diet method works by consuming only 500 or 600 calories on any two non-consecutive days of the week but can eat normally for the other 5 days. All these methods should contribute to weight loss if the person does not compensate by eating much more during the eating periods, which then only adds up more to the calorie intake.
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Atkins Diet
Next, one of the popular diet trends among the people who are trying to lose weight is Atkins. The Atkins diet can be simplified as a low carbohydrates diet which focuses more on protein and fats. You will be restricted to less than 20g of carbohydrates intake per day. This diet is not really considered healthy as it requires more saturated fat content.
Atkins holds that eating too much carbs especially sugar, white flour and other refined carbs. This is because Atkins intended to eat more protein and fat. This diet does not require calorie counting but you need to keep track of your carbohydrates. During this diet, your body will burn fats that are stored and control your blood sugar level.
Stages in Atkins diet
Atkins has four phases to promote weight loss which you need to understand before actually jumping into the trend which is induction, balancing, pre maintenance and lifelong. Fruits and vegetables can be consumed during this diet but must be in moderation according to the stages. People normally snack on nuts and seeds during this diet to keep their metabolic rate at an optimum level.
Mindful eating
This diet will make you have mindful eating. Mindful eating is a technique for controlling your eating patterns rather than a diet. You are urged to tune in, pay attention to your body's cues for hunger and satiety, and use your intuition to establish an eating strategy that works for you rather than strictly adhering to rules or keeping track of calories or points. For example, although whole grains can be healthy, it should be avoided to make this diet work.
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Keto Diet
It entails significantly lowering carbohydrate intake and substituting healthy fats for it. Your body enters a metabolic condition known as ketosis as a result of this carbohydrate restriction. Fat intake during this diet can be high but it can actually help you to lose weight.
Your body becomes highly effective at burning fat for energy when this occurs. Additionally, it causes the liver to produce ketones from fat, which the brain can use as fuel.
Blood sugar and insulin levels can be significantly reduced by ketogenic diets. This has various health advantages in addition to the elevated ketones. When your body is in ketosis, it switches from using carbohydrates as fuel to using fat as fuel.
It happens when you drastically cut back on carbohydrates, which restricts your body's ability to produce glucose (sugar), the primary source of energy for cells. Practicing intermittent fasting can also help you to enter the ketosis phase faster by skipping meals during your fasting period and to lose weight faster.
What you can eat during the keto diet?
This diet also encourages you to improve your vegetable intake and protein rich foods. Olive oil is one of the foods that you can consume because it has no carbohydrates and is high in fats. Olive oil also has disease fighting antioxidants and anti inflammatory substances.
Downsides of keto diet
Some claim that when they first enter ketosis, they simply feel sick. Vomit, stomach distress, extreme weariness, and lethargy can occasionally occur. After a few days, this alleged keto flu usually disappears.
Fatigue is the most frequent symptom experienced by about 25% of persons who try the keto diet. Your body has to start using fat as a source of energy when it runs out of sugar. Your body will feel exhausted for a few days just from that shift alone.
By consuming lots of fluids and sleeping a lot, you might be able to lessen the effects of the keto flu. Keto also leads to the inability to do vigorous physical activity as they do not have enough energy.
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Low fat diet
A low fat diet consists of high carbohydrates, moderate protein and low fat. This diet will mostly consists lean meat, nuts and seeds, fruits and vegetables. Products that are considered low in fat can also be taken during this low fat diet.
Maintaining your health can be aided by eating a diet high in fiber. Naturally low in fat, fiber-rich foods also have cancer-preventive and heart-healthy characteristics. Fruits, vegetables, legumes, and whole grains include vitamins, minerals, and dietary fiber, which is associated with a lower risk of obesity and cardiovascular disease.
Negative effects of a low-fat diet
With this diet, you may experience short-term weight loss, but the low levels of fat may leave you feeling hungry and increase your risk of carbohydrate overeating.
Some low-fat foods are high in sugar, sodium, and starch and may actually work against any health improvements you are expecting to accomplish. Consuming low-fat, highly processed foods frequently may make metabolic issues more likely.
Lean protein
Lean protein that you can choose such as white-fleshed fish, plain greek yogurt, beans, peas and lentils. All this protein can supply you health benefits that you need together with keeping you full for a longer time.
Studies suggest that this western diet is often used as a form of treatment to minimize the occurrence of health conditions. This fat restriction diet can easily be done when you prepare your food at home.
Low fat diets do not restrict you from eating out, it is just that you need to find a food selection of broiled, roasted or baked instead of fried.
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Calorie counting
Excess energy comes from consuming too much food or calorie intake outside of the body’s immediate energy needs. Some of this excess energy is stored as glycogen in the muscles and liver, while the rest of it will be stored as fat.
Excess fat formation contributes towards weight gain; thus, it is very important to track down calorie intake and you must be in calorie deficit in order to lose weight. One of the methods to achieve calorie deficit is by calorie counting.
Although there are some debates about the efficiency of daily calorie allowance, in which some also say that calorie counting does not work and only makes them gain more weight. One of the main reasons why this happens is because people are usually underestimating the amount of calories they consume and count it wrongly.
Keep an eye on your food intake
Tracking the total calories intake can help to recognize and remind yourself to eat smaller portions. Keeping your eating behaviour in track will help to keep you accountable for the daily choices and thus encourage yourself to continue progressing towards your aim to lose weight.
To keep you full during this diet is to prepare food that is low calorie which you can have whenever you're hungry but still keep your calorie count within control. Low calorie food such as can be filling such as brown rice and whole grains. Keep a food journal to avoid you from having extra calories when consuming meals.
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How to lose weight naturally?
Exercise
This can be the most common strategy to lose weight fast by combining healthy foods intake and extra physical activity. Many people think that they need to hit the gym doing strength training or go extra miles to actually be considered as exercising. Little did they know, even by walking, you will start to burn the calories.
In order to lose weight, body composition is one of the things that really must be paid attention to. You can obtain a healthy body composition and lose weight by combining physical exercise with a balanced diet. Even a brief exercise for 30 minutes most days of the week, can have a significant positive impact on health.
It's a practical and simple approach for new exercisers to get started without feeling overwhelmed or having to buy equipment. Additionally, because it is a lower-impact workout, your joints are not overworked.
Suitable exercise for obese women
You may easily incorporate walking into your regular schedule. For obese women, it is very advisable to start physical activities by walking. It is ideal for obese women to start with walking as you should not put your body in sudden stress.
as you should not put your body in sudden stress. Try walking during your lunch break, using the stairs at work, or taking extra walks with your dog to increase the number of steps you take each day. Aim to go for a 30-minute walk three to four times a week to get started. As you get fitter, you can gradually increase the length or frequency of your walks.
Jogging
Running and jogging are excellent exercises for weight loss. Additionally, research has shown that running and jogging can aid in the burning of visceral fat, also referred to as belly fat. Your internal organs are encircled by this sort of fat, which has been linked to numerous chronic illnesses like diabetes and heart disease.
Running and jogging are both excellent activities that you can do anywhere and that you can easily fit into your weekly regimen. Aim to jog for 20 to 30 minutes, three to four times a week, to start.
Other physical activity for weight loss
Other exercises that you can try are cycling, strength training or swimming. Set the goals of the calories that you need to shed daily and you are good to go. This is because sometimes people thought that they had enough exercise but there is no weight change. This may be due to the calories burned is not significant weight loss compared to the calorie intake.
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Manage your stress level
Did you know that stress leads to weight gain? This weight gain is the result from excess amounts of cortisol. Cortisol is a natural stress hormone which is responsible for regulating your metabolism. Cortisol will stimulate your fat and carbohydrate metabolism and create an energy spike to your body. This brings your body to be in survival mode which will increase your appetite. That is why when you are not under stress, you will consume fewer calories.
Prepare food beforehand
It is quite common for someone who is going through a diet to have sudden feelings of hunger. They will either try to ignore them or go on rampage finding something to curb their hunger. This will just result in you consuming even more calories.
Never skip your breakfast
You have been taught to have breakfast before starting your day ever since you were a child. However, not many adults can keep up with this routine as they may have a busy morning. This should never be an excuse for you to have a proper breakfast especially if you are trying to lose weight. Having a high protein breakfast can definitely suppress your hunger during lunch and avoid you from taking in more calories.
High protein breakfast
High protein breakfast can be as simple as having eggs, oatmeals and fruit juice. If you are full from your breakfast, indirectly you will have better control of your food portions and eat slowly during lunch. Eating slowly actually tricks your mind into thinking that you are eating a lot. Having breakfast also can reduce your hunger hormones and avoid you from having high calorie snacks.
Can prescription drugs help you to lose weight?
For people with body mass index that is greater than 30 and has the risk factors of having medical conditions, you may be advised to take prescription drugs to lose weight. Your health care provider will consult and take into account what is the normal weight that you should have.
Is there a way to lose weight fast?
Your body weight is not something you can alter as easily as your social media. Instead, it will require consistent efforts and time to have significant weight loss. However, with all the daily changes, you will be enjoying health benefits that you did not experience before. Your
How to avoid weight gain right after you have succeeded in losing them?
Basically weight loss should be a long but enjoyable journey. It should not be a crash course where you have significant weight loss but gain them back almost immediately after you stop your diet. Set a target that you can achieve and reward yourself when you hit them. Be consistent with your weight management and your overall health will be improved.
Having a healthy lifestyle will definitely give you additional health benefits aside from just losing weight. Your blood pressure and metabolic rate will be improved. Studies suggest that even after you have achieved your desired weight, it is almost unlikely for you to go back to your old lifestyle or have weight gain.
FAQ
Is losing weight quickly safe?
Rapid weight reduction can be damaging to your health, resulting in muscle loss, vitamin deficits, and other issues. It is normally recommended to strive for a weekly weight loss of 1-2 pounds.
What is the most effective way to reduce weight?
Adopting a balanced, healthy diet and engaging in regular physical activity is the most effective strategy to lose weight. Aerobic exercise, strength training, and other activities may be included.
Do I have to track calories in order to lose weight?
Calorie counting can be a helpful tool for weight loss since it allows you to better understand your daily energy needs and manage your food intake. It is not, however, required for everyone, and some people may find it overly limiting or time-consuming.
Are there any weight-loss products or diet regimens available?
There are numerous weight loss pills and diet regimes on the market, but their efficiency varies widely. Before beginning any new supplements or diets, it is critical to contact with a healthcare expert because some can be hazardous or interact with prescriptions.
What can I do to keep my weight loss going?
Setting realistic objectives, exercising portion control, being physically active, and avoiding excessive consumption of high-calorie foods and drinks can all help with weight loss maintenance. It is also critical to seek help from friends, family, or a medical professional.
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