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Home » Uncategorized » How to avoid these common weight loss mistakes for Indians? – Times of India

Its alluring to want to dive into the most extreme exercise & diet efforts to lose weight and get in shape fast. Most people do this. This is also why most people fail & give up. They assume that because they tried the most extreme thing and it didnt work, something simple wouldnt. But it does!

Your weight mainly consists of the weight of bones, organs, fluids, muscle & fat. Body fat is like cotton which occupies more space but carries less weight whereas muscle tissue is compact like iron but weighs more. This is why, even though a person has achieved good fat loss in inches, it doesnt reflect proportionately on the weighing scale.

Rapid weight loss on the scale which is generally an indicator of muscle loss not only leaves you looking & feeling drained but also retards your metabolism permanently & subjects you to the risk of lifestyle disorders.

A correct weight loss plan even if slower in results would ensure that majority of the weight lost consists of pure fat loss and aims at preserving & improving muscle.

Carrying more muscle mass not only gives you that toned & aesthetic appearance but also keeps your metabolism optimal thus providing a long term fix in preventing fat gain.

To ensure optimal & sustainable fat loss, certain common weight loss mistakes to be avoided are:

Emphasizing Cardio over Lifting Weights:

Doing more cardio with no or little weight training will lead to rapid muscle loss & loss of tone. Add atleast 3 days (if not more) of weight training to your routine with 2-3 days of cardio training. Lifting weights has an Afterburn effect i.e. increase in energy expenditure as long as 48-72 post exercise. Besides lifting weights ensures better strength, bone density, musculature, aesthetics, neuromuscular coordination, cognitive function & mental health.

Not eating enough 1st Class Protein:

In an attempt to cut down calories dont reduce your 1st class proteins as it will lead to rapid muscle loss leaving you drained & unhealthy. Good sources are Paneer, Cheese, Yogurt, Eggs, Fish, Sea Food, Poultry, Meat & Whey Supplements. Focus on adding some source in every meal that you consume. 1st class proteins have a complete amino acid profile and superior bioavailability. They play a crucial role in growth & repair of all your body cells & tissues including muscle, hair & skin.

Eating excessively Low Calories:

Doing typical low calorie only soup & salad type diets which are low on protein & fats in an effort to lose weight fast will lead to muscle loss, fatigue & a retarded metabolism in the long run with high chances of bounce back. Focus on quality over quantity. When you choose good quality foods with adequate 1st class protein, good fats & low GI fibrous carbs, the satiety levels are high and you will notice the body self regulates hunger & required calories.

Eating too many carbohydrates:

Indian diets are usually carb dominant consisting of cereals, pulses, fruits & starchy vegetables as a major part of it. Reduce your carb intake from all sources & keep them only as the balancing figure in your plate after prioritising 1st class proteins, fibrous veggies & good fats. Choose only Low GI & fibrous carb sources over simple & High GI carbohydrates. You can substitute regular flour with nuts & seeds based flour and rice with cauliflower rice.

Unknowingly consuming some variant of sugar:

Sugar in any form whether Natural and/or Organic is harmful. Substituting table sugar with Dates, Jaggery, Brown sugar, Cane sugar, Maltodextrins, etc has the same harmful effects on health as table sugar. Beware of the no added sugar claim highlighted on the food labels of various packaged foods available in the market. You can substitute sugar with natural stevia extract in moderate quantities as it is has zero calories, glycaemic & insulin index thus a zero impact on blood sugar & insulin levels.

Eating too frequently:

There is a lot of misinformation about eating many small meals in the day to boost metabolism & trigger fat loss. Such effect is very minimal and most of the times it backfires in the form of excessive calories consumed & the insulin responses of these small meals would only leave you only more & more hungry. Consume 3 wholesome meals with focus on adequate 1st class proteins, good fats and minimal complex & fibrous low GI carbs. This will ensure you will stay full, energetic and it will push the body to use stored body fat for energy. In case of mid snack cravings, you can have Greek yogurt, Berries, Nuts & Seeds.

Irregular sleeping habits:

Not getting adequate quality sleep will slow down all exercise & nutrition efforts. Prioritise your sleep over binge watching TV. Improve your rest & recovery through tools like meditation & massages.

Inadequate micronutrient intake:

To enable the body to function at its optimal levels, prevent deficiencies, improve recovery, maintain immunity & prevent catabolism in the form of muscle, hair & skin loss, supplementing essential vitamins & minerals is a must. Take a good multivitamin with adequate Bcomplex, Zinc, Selenium and other micro minerals. Also supplement vitamins C, E, A, Alpha Lipoic Acid and Omega 3 Fatty Acids in consultation with a healthcare specialist.

Inactive lifestyle outside the gym:

Being a warrior at the gym and a couch potato outside is of no use. Try to get active in day to day life with simple things like walking more steps & taking stairs instead of lift. Doing this will ensure NEAT i.e. Non Exercise Activity Thermogenesis which refers to increasing energy expenditure of the body in day to day activities where stored body fat is primarily used as a source of energy.

Obsessing over the weighing scale:

Dont get obsessed with the weighing scale as long as youre losing inches, gaining muscle & visually becoming more aesthetic. Everyone has their own pace & journey.

Views expressed above are the author's own.

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How to avoid these common weight loss mistakes for Indians? - Times of India

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Home » Uncategorized » How to avoid these common weight loss mistakes for Indians? – Times of India