One of the biggest problems that many of us have is gaining weight. So we feel like we need to lose some weight quickly. Maybe we need to wear a nice dress for an upcoming event, or maybe we need to lose weight because the doctor told us to. But is this 'quick' weight loss really good for our bodies? Let's talk about this simply and precisely.
Is it really good to lose a kilo a week?
We often see advertisements and social media that say things like "lose 5 kilos a week." But from a medical perspective,
the healthiest and safest way to lose weight is to lose weight gradually. Nutritionists say that it's best to aim for 1-2 pounds a week, which is between
0.5 and 1 kilogram . Just think, if you suddenly lose weight by restricting your diet and exercising vigorously, you'll actually
lose more than just fat, but also muscle, bone density, and water. This is not good for your body in the long run. Therefore, it's important to make changes in your life that you can sustain, rather than going after fad diets that promise "dreamlike results."
Remember, losing weight is not a sprint, it's a long journey, like a marathon.
How exactly do we create a 'Weight Loss Plan'?
You've probably heard the saying "calories in, calories out." Simply put, it means that we need to burn more calories than we consume each day. But it's not that simple. Our body's metabolism, or
the rate at which food is converted into energy , has a big impact on this. If you suddenly cut back on your food intake, which means cutting calories, not only will your body not get the nutrients it needs, but your metabolism will also slow down. This will make it harder to lose weight. So, let's start this journey with a few simple things, rather than cutting calories too much.
- Reduce your portions: Reduce the amount of rice and curry you usually eat.
- Read food labels: Check the calorie count of each food item. This will help you figure out what you need to cut back on.
- Drink plenty of water: Drinking a glass of water before meals can help control your hunger .
- Choose healthy foods:Prioritize things like vegetables , fruits, legumes, whole grains , lean meats, fish , and eggs .
The most important thing is
motivation, that is, your interest in doing this. Why are you trying to lose this weight? To avoid diseases like diabetes and heart disease? To wear nice clothes? To run and play with your children and grandchildren? Whatever the reason, write it down on a piece of paper and stick it somewhere you can see it every day. Then you will feel a lot of strength.
What are good habits that help you lose weight?
Food is like fuel for the body. But we don't just eat when we're hungry. We turn to food when we're with friends, when we're sad, angry, or when something happy happens. So, if you want to lose weight, you have to change these habits a little.
| Good habit | Simply put... |
|---|
| Learn the reasons that motivate you to eat. | Do you feel like eating when you're sad, angry, or stressed? Instead of eating at such times, try doing something else, like going for a walk or talking to a friend. |
| Mindful Eating | Instead of eating while watching TV or spending time on your phone, enjoy the smell and taste of your food, chew well, and eat slowly. Then you will feel full even if you eat a little. |
| Use small plates. | When you put a little food on a large plate, it seems like it's not enough. But when you put the same amount on a small plate, you feel satisfied because the plate is full. |
| Avoid eating a lot at night. | Eating a large meal close to bedtime can increase body fat storage. Eat dinner 2-3 hours before bedtime if possible. |
| Eat small meals frequently. | Eating 5 or 6 small meals a day instead of 3 main meals can help prevent overeating. But you need to be careful about the amount you eat at each meal. |
How to choose food to lose weight?
You don't have to completely cut out your favorite foods to lose weight. Doing so will make it harder to keep up. The most important thing is to cut down
on empty calories , which are foods that have no nutritional value and are just calories.
Cut down on these as much as possible:- Foods and drinks with added sugar: Sweetened drinks, cakes, biscuits, toffees, etc. It's not the natural sugar in fruits that is harmful, but the artificially added sugar.
- Processed Carbs : Foods made from bread flour (bread, buns), white rice, etc. These are low in fiber and nutrients. Instead, choose foods with bran (brown rice), brown rice, and oats.
- High-calorie drinks: soda, fruit drinks (sugary), alcohol. Instead, drink something like water, unsweetened tea, or lemon water.
Add these things to your diet:- Protein: Eating these foods reduces hunger and makes you feel full . Muscles become stronger. Lean meat, fish, eggs, milk, yogurt, as well as lentils, chickpeas, and soy are rich in protein.
- Good Fats: It's not a good idea to cut out fats completely. Olive oil, avocado, peanuts, cashews, and fish oil contain unsaturated fats that are good for the body.
- Fiber: Vegetables, fruits, legumes, and nuts are rich in fiber. Fiber helps digestion and makes you feel full.
Good sleep and support are also very important!
Did you know that not getting
enough sleep is also a major cause of weight gain? Research has found that when we lack sleep, our hormones change and we crave foods high in sugar and fat. Therefore, getting 7-8 hours of good sleep a day is essential for weight control. Also, don't try to go on this journey alone. Involve your
family and best friends in this. Tell them that you are trying to lose weight. Their support will be a great source of strength for you. Perhaps talking to someone who is also trying to lose weight like you, or joining a group like that, can also be very helpful.
Don't be discouraged if you make a small mistake!
When you're trying to lose weight, there are days when you can't control your diet or exercise as much as you'd like. That's normal.
Don't give up because you think, "I can't do this." Start working on your plan again the next day. The most important thing is to keep going. If you have any concerns, it's best to talk to
your family doctor (doctor) and, if necessary, seek advice from a dietitian.
Take-Home Message
- Rather than losing weight quickly, losing 0.5 - 1 kg per week is safer and more sustainable.
- Weight loss is not a short-term diet, it is a long-term lifestyle change.
- Reduce sugar and processed foods and eat a balanced diet with protein, fiber, and healthy fats.
- It is very important to exercise daily, get enough sleep, and manage stress.
- Seek support from family and friends on this journey. Talk to your doctor if you have any concerns.
Weight loss, weight loss methods, healthy weight, weight loss sinhala, diyata, parhez wima, healthy food
💬 Comments (0)
No comments have been posted yet. Add your comment here for the first time.
Add your comment