If we look at the oldest meaning of the word “diet”, it means “way of life”. But in today’s world, ‘dieting’ means restricting yourself excessively, even starving yourself for days and weeks to lose a few pounds.
It is unsustainable, unhealthy and cannot be our lifestyle. It is the reason why up to 80-90% of people who lose weight end up gaining it back in the coming weeks and months. You don’t have to starve yourself or cut your favorite foods out of your nutrition plan to lose weight.
We got health and fitness educator Yash Vardhan Swami to explain how to make the whole dieting process sustainable and enjoyable by instilling your favorite staple foods into your diets.
Deciphering fat loss and understanding the caloric deficit
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To lose fat, one needs eat fewer calories than they are burning over time to create a calorie/energy deficit. This leads the body to harness body fat to use for energy. Every diet works by putting you in a calorie deficit. But that doesn’t mean you should cut out your favorite food sources or starve yourself.
We often miss a very important point: what happens after the ‘diet’ is over? Would we be able to make it a lifestyle and go back to the old routine?
From wheat, bread, and rice to chapati and dairy, these can all be part of your nutrition plan (while losing fat) as long as you’re not particularly sensitive to any of these food sources. You can include anything in your diet, as long as you don’t eat too many calories to lose fat.
Along with a calorie deficit, you need support our health and fat loss too. Make sure your nutrition plan has enough macronutrients and micronutrients, protein, carbohydrates, fat, and enough vitamins, minerals (from fruits, vegetables, and a variety of food sources), and water to support health and optimize all metabolic processes. So may your health improve while you’re losing fat and creating a calorie deficit, not a nutrient deficit.
1. Move more and exercise regularly
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If you exercise regularly (3-5 times a week), you burn more calories, which deepens the caloric deficit. On top of that, exercise is amazing for cardiovascular, lymphatic, and even mental health. Also, let’s not undermine the role of walking anymore. Walking 8,000 to 12,000 steps every day can help not only amplify your calorie burn, but also improve your overall health.
two. have a good night and sleep
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Also, if you sleep more than 7.5 hours every night, that would optimize fat burning and even help you control hunger and increase our satiety, since optimal sleep can reduce ghrelin (hunger hormone) and increase the leptin (satiety hormone), along with numerous health benefits that sleep has on our brain health, organ health, recovery, and even emotional health.
3. Avoid processed foods
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Dr. Aparna Govil Bhasker, Laparoscopic and Bariatric Surgeon, Saifee Hospital, Apollo Spectra Hospitals, Namaha and Currae, Mumbai, suggests avoiding eating processed ready-to-eat foods.
“Convenience and time constraints due to work or family responsibilities often force you to rely more on readily available or easy-to-prepare processed foods. These foods are mostly low in nutrients and fiber compared to our traditional foods. Try to avoid outside food. Today ordering food is within easy reach due to easy availability. Challenge yourself to not order food out for a week straight. Avoid sugar as much as possible,” she suggests.
4. Chew your food well and eat slowly
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Doing so will reduce your food intake, as eating slowly helps prevent overeating by making you feel full faster.
“This, in turn, automatically restricts portion sizes. Various studies have confirmed that eating faster without properly chewing food can lead to weight gain. Not only this, but it can also lead to digestive problems like bloating, heartburn, etc. Cultivating mindfulness at mealtimes can go a long way toward maintaining weight,” added Dr. Bhasker.
Main Image Credit: Shilpa Shetty and Ananya Panday, Instagram
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