Tips to Lose Weight the Healthy Way

 

In high school I remember being quite obsessed with my weight even though I was quite slim. Starting from my late teen years I tried crash dieting, skipping meals, excessive workouts, weight loss medicines, weight loss shakes etc. By the time I reached my 20’s I started getting severe stomach pains, acidity, constipation, migraines and fever/flu very often. All my ridiculous weight loss methods had ruined my system.

I started putting on weight and became fat despite being physically very active and eating quite little. I had developed a thyroid condition and PCOD (Polycystic Ovary Disease). Added to this I was stressed out with work and a complete insomniac. Exercise or dieting just seemed to have no effect on me. I indulged in a little self pity and brooding and then started reading extensively about weight loss. I started implementing a couple of tips to lose weight on a trial and error basis.

I started modifying my lifestyle in way that could be maintained long term, easy to follow; in ways that did not make me feel deprived and a slave to a gym. Results were slow but steady and for the first time in the last 4 years the scale showed movements towards the lower side.

Here are my top 8 lifestyle changes and tips to lose weight

1. Eat breakfast and eat it early

When we wake up in the morning our cells require nutrition after the long gap. Our blood-sugar levels are low and need to be regulated steadily. So, it important that we eat as early as possible to stop the body from tearing down muscles. Our metabolism is at its best between 7-10 AM.

Have a fruit or some nuts within 15 minutes of waking up. Follow it up within an hour with your full breakfast. This helps to effectively digest the food, absorb nutrients and kick-start the day’s calorie burning process. Oats with milk, a smoothie made of yogurt and fresh berries, a whole wheat sandwich, an omelette with some steamed vegetables are some of the easy-to-make and healthy breakfast options.

2. Do not wake up to tea and coffee

Yes I know you must be thinking ‘Is she mad? I cannot think straight till I have had that huge cup of tea in my system.’ Well that was exactly my reaction when I read about this the first time. I even went on to say ‘come on I drink the healthy version with no milk or sugar.’

The logic behind this one of my tips to lose weight is linked to my earlier point about eating first thing in the morning. Tea and coffee spike up the blood-sugar levels artificially as it gives a ‘kick’ which is why your body feels alive (temporarily). However, the body does not get the nutrients that are required by the body so there again the muscles are attacked. Have your tea/coffee if you must, but only at mid-morning.

3. Eat throughout the day

Instead of having 2-3 large meals have small meals at least 5-6 times a day. This will boost fat burning as the breakdown and absorption of food by the body itself requires quite a bit of calories. Eating 5-6 times a day maintains a balanced sugar level and prevents hunger cravings. Just ensure the meals are mini and within your caloric requirements.

4. Eat REAL food

When I say ‘Real food’ I mean food like fresh fruits & vegetables, wheat, pulses, meats etc. In short eat foods which are not processed, tinned, artificially flavored/colored and are not artificial substitutes. While, I know those tinned foods are convenient they are full of chemicals which affect your health, slows down your metabolism and hinder your weight loss efforts.

Avoid those artificial butters, those sugar substitutes. Have the real stuff, although in moderation. At least they have the nutrients and are not filled with chemicals or processed.

5. Exercise (not too much or too little)

Just controlling your caloric input is not enough. It is equally important to workout and burn calories. Strength and cardio are both important to lose weight. Alternate them in your exercise program. Remember not to overdo your workout as you don’t want your body to be fatigued and then in-turn slow down your metabolism.

An hour is good enough, when done 5 -6 times a week. On the other hand do not count climbing stairs or walking to the neighborhood store as your daily workout dose.

6. Water

Water is extremely essential to keep our system working smoothly and keep our metabolism going. Less water leads to constipation, fatigue, sluggishness of the system, dry skin and so many other ailments.

While we often go by the minimum 8 glasses rule, our goal should be drinking enough water to ensure that our urine is always crystal clear and not dark/light yellow or reddish.

7. Sleep

Sleep plays an important role in weight loss and weight gain as it directly affects certain hormones. When you sleep too little, ghrelin levels increase and leptin levels decrease which results in cravings and not feeling full. Also, it leads to snacking on sweets, salty and starchy food. Less sleep makes your body tired and slows down your metabolism.

An adult needs a minimum of 7 hours of undisturbed sleep. One should try and sleep between 10 pm and 5 am. I know it is not possible everyday but try it at least 4-5 days a week.

8. Be happy

Yes, state of mind does have an impact on your weight loss effort. Depression and stress make us reach out for comfort foods. Stress releases excessive coristol (also known as the stress hormone) which may lead to weight gain especially in the abdomen area.

Calm yourself, indulge in hobbies/activities that you enjoy. Find time to spend with your family and friends. Try meditation. It really helps to calm the mind. Learn about Happiness in our post What is Happiness.

All these tips to lose weight really need are simple lifestyle changes

Make these simple changes in your life and not only will our tips to lose weight help you hit that goal, but you will also be feeling much more energetic and healthy. Fad diets, starvation, diet sodas, endless hours at the gym may show some short-term results but in the long run it will ruin your system internally.

Such weight loss always comes creeping back as soon as you stop. Remember if there really were pills and berries that made you thin there wouldn’t be so many cases of obesity. Just expand the age-old motto of life from being ‘Eat, Drink and Be Merry’ to ‘Eat, Drink, Exercise, Sleep and Be Merry’ in a healthy way.