by Losing weight is one the hot topics that has always been matter of concern. However, few of us find it difficult to shed off extra kilos from our beautiful bodies. If you are one in this category, don’t worry. You are at right place. Simple lifestyle modifications can help us in a big way (i). I hope you will find this blog helpful.
Here we have discussed 5 healthy ways to lose weight. Since each one of us has a unique body composition, we have to explore what our body wants/likes/dislikes. While some methods will work for some of us, others may find different ways to be successful. But in any case, set-up your goal about how much you want to lose in how much time. Usually losing around 1kg (1-2 pounds) weight per week (ii) is considered healthy. Apart from it, always maintain a positive mindset- you have achieved many things in life and you will achieve this goal as well. Apart from all this, always always always love your body. It is the most valuable vehicle of Soul that will ever exist in world– you are stunningly beautiful just the way you are. With inspired mindset, determination and lots of self-love, let us start our journey of healthy weightloss:
- Calorie Restriction– National Institute of Health (iii), says “Calorie restriction means reducing average daily caloric intake below what is typical or habitual, without malnutrition or deprivation of essential nutrients”. Taking in fewer calories than usual can have dramatic effect not only weight management, but in overall maintenance of body health and postpone aging as well (iv). Recent studies using mobile apps for calorie restrictions confirm that active participants can achieve good weightloss results (v).
- Intermittent Fasting– Practice of fasting for few hours of the day with certain eating period in between is called intermittent fasting. Although it is open to you, how many hours fasting and intermittent eating, you want to follow or what works for you; usually 16-8 rule is followed. In this, one has to refrain from eating for 16 hours followed by 8 hours of eating healthy food. A recent study support intermittent fasting as a feasible diet to improve body composition within 12-24 weeks (vi). An added advantage is- this procedure is free (won’t cost you anything) and is also not dependent on where you are throughout the day. Whether you are travelling, busy in meetings, tied up with clients/guests/customers, kids are driving you crazy at home, joggling between home and job- whatever may be your day-to-day schedule- you can always fast!
- Exercise– Doing physical activity has always been recommended as healthy lifestyle whether one wants to lose weight or not. You can choose from Cardio, strength training, Yoga etc- whatever suits you best. Exercise is helpful in prevention of obesity, actual weightloss and its long term maintenance (vii). Exercise may improve liver fat, glycemia, and cardiorespiratory fitness apart from weight loss and is highly beneficial for overall health (viii). But don’t worry if you find exercise boring, or you don’t have time/space for exercise, there is very interesting blog coming up soon for such issues.
- Timing of food intake– It is highly recommended that food intake should be stopped with sunset. Early eating times have been found to affect weightloss program positively (ix). Also high-energy food should be preferred at lunch rather than dinner (x). So, open your kitchen when sun rises, keep it functional during the day (but keep an eye on portion size) and close it down when sun sets. Ayurveda suggests that digestive fire becomes dormant once the sun sets (xi).
- Wholesome Sattvic diet– Unprocessed cooked food like whole grain, pulses, vegetables, fruits etc should be preferred over processed food as later has been found to be associated with obesity (xii). According to Ayurveda, Sattvic diet (that includes sprouted whole grains, fresh fruit, land and sea vegetables, pure fruit juices, nut and seed milk and cheese, legumes, nuts, seeds, sprouted seeds, honey) should be consumed for physical strength, a good mind, good health and longevity (xi).
Explore for yourself what works best for you. Sometimes, combination of 2 or more methods will prove to be more effective (xiii).
We will discuss about these concepts in detail in future blogs with scientific and reliable updated information. We wish you all great luck in achieving your weight-loss goals. Please inform us if you find this article helpful.
Welcome the thinner you!
Thanking You for going through my post.
