Top 10 Weight loss Tips
Key Points for losing weight
The Top 10 weight loss tips are a guide to help you lose weight the right way. But before that, it is necessary that you understand the background behind losing weight and why it is necessary.
Weight loss is a necessity for obese people as statistics show that obesity rates worldwide are rapidly rising. World health organization statistics show that Obesity has almost tripled since 1975. Behavior modification along with scientific weight loss tips and dietary guidance is the key cornerstone of lifestyle intervention. It is easy to be attracted to advertisements that make an enticing claim.
Advertisements on weight loss
- Some eye-catching advertisements on losing weight are:
- Lose weight instantly
- This diet plan promises the fastest weight loss
- Do you have quick weight loss on your mind
- No dieting, no exercise, lose 20 kgs, lose inches, reduce tummy only in 90 days, 100% Natural Guaranteed results and ask you to sign up for a weight loss program
- Detoxify and suppress cravings
Wouldn’t you be attracted to these ads for quick weight reduction? Marketers capitalize on the sensitive emotions of people and lure the public to try fad diets, fancy gimmicks and weight loss schemes to make a quick buck. The food industry is making millions on malpractice as ‘weight loss’ is big business.
Top reasons for losing weight
The reasons for weight loss may vary. They range from the figure-conscious adult to a child facing the humiliation of being called ‘fatso’ to someone who may develop diseases and health issues related to excess weight such as diabetes type 2, cardiovascular diseases, hypertension and more. The motivation to lose weight is not usually to enjoy good health. But the focus is on having a great figure in order to improve social acceptance.
Most people search for the magic bullet quick fixes to lose weight rather than take the effort and time to do so. But will such fast weight loss diets work?
Crash dieting and drastic measures at weight loss may give you results but those are short-term and counter-productive in the long run. Why do quick weight loss diets not work? Let’s explore more.
What should be your reasons to lose weight if you are obese?
- It is important to know that weight loss reduces the risk of obesity-related lifestyle diseases such as heart disease, diabetes, hypertension, and more.
- Enhanced mobility: Shedding weight improves mobility, making daily activities easier and more enjoyable.
- Boosted confidence: Achieving a healthier weight can boost self-esteem and improve overall well-being.
Sudden weight loss is not sustainable because it leads to loss of muscle mass, water loss, and not fat loss. Water loss along with muscle or lean body mass loss is not the right way to lose weight as it plays havoc with your metabolism. Whatever may be the causes of weight loss, all weight loss attempts should be consistent, long-term, and sustainable. How can we ensure that weight reduction is scientific and gives longer-lasting results?
3 Key Points before starting a weight loss diet
- Consult and trust only a qualified clinical nutritionist or dietician who will assess you accurately for your weight loss diet. He/she notes down your medical and diet history, lifestyle habits and activity levels along with exercise if any.
- If secondary causes of obesity exist, identify and treat them separately through assessment and tests from a qualified professional only.
- Focus on long term results rather than quick weight loss fixes.
Top 10 Weight Loss Tips
- To lose weight, your dietitian will target an idealistic body mass index to sustain lower body weight long term.
- Low calorie, high protein, low fat balanced diet (dietician advice)
- Physical activity of at least 30 minutes a day and daily regular exercise 45 minutes to 1 hour.
- Well-spaced out small, frequent meals to pep up your metabolism
- Avoid frequent late-night eating and parties. Feasting is not encouraged either.
- Avoid skipping meals as it can slow down your metabolism and make you sluggish.
- Sleep well so that your quality and quantity of sleep is good and undisturbed. Sound sleep of at least 7-8 hours is great for both the mind and body
- Prioritize whole foods. Fibre rich diet is great for satiety and fills you up to enable weight loss. 30 gm of fibre daily is great!
- Restrict CRAP foods like sugary foods and beverages, processed foods, salty foods and oily stuff.
- Stay hydrated. Drink plenty of water and fluids.
Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions. You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |
