We all like to have some fun with our friends and family. Eat our favorite foods in cafes with our loved ones or have that yummy sweet at a wedding we attend. Or sip in some extra shots while partying with our friends! Of course, doing all of this once in a while does not make you gain weight enormously. But if we do not keep control of it, we tend to gain those extra pounds which are then hard to lose. That’s when you would be searching on the internet “how to lose weight” and hence, you have landed here.
How to lose weight is a very vague question in itself. It is a popular belief that calories have to be counted while you’re trying to lose weight. The larger picture should always be how to stay healthy. But that’s not all of it. Your body does not simply work on the calories you feed it. Your body also has hormones that act upon your weight.
Why To Lose Weight?
It is very important to know why you’re losing weight before you start. Does your body really need the weight loss that you’re targeting? If yes, then what should be mini-milestones to achieve? The answer to all these questions is what will define your journey of losing weight. It is always advisable to consult a professional when it comes to difficult diets and heavy workouts. Doing such things by yourself will only land you with more problems in your body.
On the other hand, if you want to just mildly start off little by little, there are a few tips to lose weight. These are not necessarily going to help you get a great change in your weight, but will surely contribute to it. Experts also suggest that drastically losing weight could be dangerous. Therefore, it is always better to try losing weight gradually and naturally.
How To Lose Weight Naturally?
It is better to be on the gradual and natural side of weight loss rather than the fast track. According to experts, if you lose about 0.4 to 0.9 kgs in a week, it is considered natural weight loss. Anything more than this number is considered to be over the top and could lead to problems like slower metabolism, muscle loss, and nutritional deficiencies.
A good combination of dieting and physical exercise can bring out the best results for your body. Here are a few dos and don’ts on how to lose weight effectively.
The Do’s Of Losing Weight Effectively
Below are a few things that you must consider if you are starting your weight loss journey.
DO – Start Reading Labels
Generally, people who want to start losing weight, tend to go for the healthier options of the things they already have in their lifestyle. In the process, we should be careful while choosing the products we are going to newly start consuming. For example, if you’re going for digestive biscuits, it does not really solve the purpose if you’re going to have it like your regular biscuits. They do contain a good amount of sugar and have unhealthy calories because they’re highly processed. So don’t be in the notion that you can just have 5 digestive biscuits instead of 5 Oreos!
DO – Cut Down Your Carb Intake
Carbohydrates are the sugars and starches you consume in your day to day diet. They are the major source of energy for your body. But if you are looking to lose weight, you have to reduce the intake of these carbs. By doing this, your body starts using the stored up energy from fats which results in weight loss. Additionally, it also reduces the insulin levels in your body, which is the hormone that acts up the most on your weight.
DO – Have More Proteins And Fats
It is a popular myth that you should not have fats when you’re trying to lose weight. On the contrary, it is actually important for you to consume the good fats in your diet. If you want to see good results of weight loss and at the same time be energetic and stay healthy, you must have plenty of proteins, good fats, and low carb vegetables.
DO – Practice Mindful Eating
Let your mind and stomach speak to each other. Yes, we literally mean that. Your mind takes 20 minutes to receive a signal from your stomach that it is full. Hence it is important that you time your meals and don’t indulge in binge-eating. This usually happens when you’re engrossed in something you’re doing or if you have not eaten for a long time. Another important thing is to listen to your hunger calls and eat only when that happens. If you happen to go to a party this weekend, then try a bit of fasting off from three days before. The idea is to balance and be mindful while eating.
DO – Keep Healthy Food Around You
This is an extension of the previous point. When you read the labels right you’ll get to know what is best for your body. Surround yourself with crunchy veggies, nuts, salads, fruits, and anything that would fall under the healthy category. When you feel like drinking something, switch the chocolate milkshake and go for that green tea. If you want to grab a bite, ditch the fried starters and go for the healthy grilled food.
The Don’ts Of Losing Weight Effectively
While you are considering the points in the do’s, it is equally important to follow these don’ts.
DON’T – Avoid Overdoing Anything
Yes, it is true. Overdoing things will only put extra pressure on your body and you will eventually lose the interest to do what you started. That’s the reason it is suggested to lose weight gradually and within one kg target per week at the max. Another important thing is to not work out too much. Because you’re low on your general food intake and you will only end up being more tired. The next thing to follow will be fatigue over this whole process of losing weight. Do a high-intensity workout but gradually begin and don’t suddenly stop.
DON’T – Never Start A Diet Without Consultation
Only you and your doctor know your body well. Whether a diet will suit your body or not, only your doctor will be able to tell better. Especially when you’re going for a diet like Keto or Atkins, you have to consult your doctor. This is because the effect of such diets is way more than just losing weight. For example, in the keto diet, your body tends to move toa stage where ketosis happens. Yes, you do lose weight, but for ectomorph body types, it is not a suitable diet. Hence it is important to consult a specialist before you go for such extreme regimes.
DON’T – Avoid Low-Carb Version Of High-Carb Foods
This is the main problem with the current time we live in. When anybody markets anything calling it low-carb, it only means that it is lower than the high-carb version. Like we explained in the Do’s, you should read the labels of whatever you are picking for your new regime to lose weight. For example, if you had a low-carb cookie, it only means that you are taking in lesser carbs, but the amount of sugar that your body attains is pretty much the same.
DON’T – Starving Is Different From Fasting
A lot of people have the misconception that starving will help losing weight. It will initially, but only temporarily. Firstly, fasting is when you have no food or fewer calories and only have water for a certain period of time. Starving on the other hand is when you are on low calories and no food for about a fortnight. The issue with starving is that because of the low-calorie intake your body starts using energies from vital tissues. It leads to lower thyroid stimulation in the body and eventually you have low blood sugar. But with fasting, you are just giving breaks to the food intake which makes your body eventually be satisfied whenever you eat. Plus point is, you feel full by the time you eat half the food you used to eat before.
DON’T – Say No To Desserts
As hurtful as it may sound, it is very necessary for your weight loss. All the extra sugars that you get for your body is majorly sourced from desserts. But here we are only talking about the baked and prepared ones. You can always have a fruit for dessert. They are sweet and once frozen, they give you the same feeling of a dessert. After all, you don’t want desserts spelled backward when you don’t see results of your regime to lose weight!
Losing weight may be a very important thing for people who have serious and chronic conditions to tackle. Or the people who are on the verge of getting such conditions. At this stage, it is important to not get stressed and over-do or under-do things. With a balanced mindset and a more effective weight loss journey, it is important to follow these do’s and don’ts.
Did these tips help you to lose weight? Tell us in the comments below!