Weight-loss 101

The plethora of information available on the subject of weight loss coupled with the unanimous notion that it is just way too hard to actually do it, makes it a great case of much ado about nothing. But worry not! We’re here to give you insider information on how to lose the weight without losing your mind.

Losing weight is like simple mathematics: a deficit of 3500 calories a week or 500 calories a day equals to half a kg of fat loss a week. This deficit can be achieved either by reducing our caloric intake or by increasing our energy expenditure. So for example, by reducing our bread/chapatti intake by 2 pieces a day, we reduce 200 calories intake and by doing a half hour walk, we burn about 300 calories making the deficit equal to 500 calories.

But how do you decrease the amount you eat without feeling completely starved? Simple: you eat foods that give the feeling of fullness without piling on the calories. Foods that are rich in fiber (like wholegrain cereals, fruits and vegetables) and in protein (all meats, fish, eggs, paneer, dals, nuts), take longer to digest and produce feelings of satiety.

Another way to make sure that the meals remain small is to eat at more regular intervals. Staying hungrier for longer may mean a binge at the time of eating. Eating about 4 times a day is a realistic bet because it just means you add a snack between lunch and dinner.

This is a great way to boost your metabolism as well. A higher metabolic rate means your body burns more calories rather than storing them as fat, which is great news for people wanting to lose weight. Exercise and being active is important for weight loss. However, if you are not particularly fond of exercising, you will find it difficult to do so while making changes to your diet as well. So take it slow.

After a couple of weeks of a change in your diet, take up an activity that you like and indulge in it even if it is only for 15 minutes every alternate day. Remember exercise also changes our body composition so we build more lean tissue and muscle mass. Muscles and lean tissue burn more calories than other fat tissues so obviously exercise is a great way to boost up weight loss as well.

As you begin to feel a change in your body, you will get more and more motivated to continue and even to increase this level. Remember, losing weight requires patience. It is important to be committed while being realistic. Set yourself targets and reward yourself upon achieving them. Slow and steady wins the race!