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May 3

Sustainable weight loss: How to lose the extra kilos and not gain them back – The Indian Express

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Losing weight can be hard, but maintaining that weight loss can be harder. So, it is not surprising that people try out different diet regimes and fitness routines to keep their weight in check sometimes even without consulting an expert. According to data and studies, while some diet plans may help lose weight successfully in a short period of time, their results may not be long-lasting or healthy in the long term making all the efforts go in vain. So, is there a way to lose weight sustainably and not gain it back?

What is sustainable weight loss?

According to Neha Pathania, Chief Dietician, Paras Health, Gurugram, sustainable weight loss refers to a long-term approach to losing weight in a healthy and maintainable way. It involves making gradual lifestyle changes that can be sustained over time, resulting in a healthy and stable weight, she added.

Elucidating, the expert said that sustainable weight loss focuses on creating a caloric deficit by balancing healthy eating habits and physical activity. The goal is losing weight gradually and safely; typically, one to two pounds per week. It also includes making permanent lifestyle changes, such as eating a healthy diet, staying active, and managing stress. Its not just about losing weight quickly, but about creating habits that can be maintained over time, she told indianexpress.com.

How to achieve it

According to a study published in the International Journal of Obesity, Combatting overweight or obesity can lead to large fluctuations in an individuals body weight, often referred to as weight cycling or yo-yo dieting. Current evidence regarding the potentially damaging effects of these changes is conflicting.

Here are some tips that can help, as per Pathania:

*Focus on whole foods: Eat a diet rich in whole, nutrient-dense foods such as fruits, vegetables, lean protein, whole grains, and healthy fats.

*Reduce processed and sugary foods: Avoid foods that are high in added sugars, unhealthy fats and refined carbohydrates, such as junk food, fast food, sugary drinks and processed snacks.

*Watch portion sizes: Practice portion control to avoid overeating. Use smaller plates, measure your food, and be mindful of your hunger and fullness cues.

*Stay hydrated: Drink plenty of water to keep your body hydrated and to help you feel full. Avoid sugary drinks, which can contribute to weight gain.

*Exercise regularly: Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

*Get enough sleep: Aim for 7-9 hours of sleep per night. Lack of sleep can disrupt your metabolism and make it harder to lose weight.

*Manage stress: Find healthy ways to manage stress, such as meditation, yoga or deep breathing exercises. Stress can lead to emotional eating and weight gain.

How to lose weight and not gain it back?

Talking about the same, Rujuta Diwekar, a celebrity nutritionist, took to Instagram to explain that our weight returns because we resume normal eating after a diet. We often make the mistake of cutting out certain food groups from our diet, and once we resume them, the weight immediately comes back, she said, adding that a lot of people lose weight, but not even 20 per cent of that population is able to keep off that weight. This can take anywhere between 3 weeks to 2 months, she stated.

The nutritionist further shared that slow and steady weight loss is the perfect way to make it last in the longer run. Ideally, we should aim for a weight loss of 5 to 10% over a period of one year. So, if you weight is 70 kgs, you should try to lose only 3.5 kgs to 7 kgs in the period of one year. This way, your weight loss will be healthy, and it will not return very easily even after you give up your diet.

Concluding, Pathania said, Remember that sustainable weight loss takes time and patience. Aim to lose 1-2 pounds per week, which is a safe and healthy rate of weight loss. Consult with a healthcare professional if you have any concerns or medical conditions that may affect your weight loss journey.

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IE Online Media Services Pvt Ltd

First published on: 26-04-2023 at 15:00 IST

Link:
Sustainable weight loss: How to lose the extra kilos and not gain them back - The Indian Express

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