Various weight loss programs and they either fail or regain weight later. If you have lost all the hopes of losing weight, you won't ever be able to lose weight. So, first of all, prepare yourself mentally. I myself and many of my patients have lost weight very easily with these simple steps. By now if you are confident and desperate to lose weight, you are very likely to succeed. But if you aren't motivated enough or aren't yet confident, this article may not help you.
2nd step - Understanding the calorie balance
You might have tried and failed earlier. That's expected when we try to do something without understanding it. If you are curious to understand the basics of calorie balance in our body you may go through this beautiful article explaining it in simple language.
Glucose is the basic source of energy for our body and even if you are just lying down on the bed, you need approximately 1800-2000 calories per day. The major source of glucose for our body is carbohydrates in our diet. The body starts burning fats only when it is short of glucose supply from the diet.
3rd step - The right diet
Stop sugar and sugar-containing products completely. If you are fond of sweets replace it with artificial sweeteners. You can use the artificial sweeteners like Splenda, Equal, Sugar-Free in tea, milk and for making desserts. You can also buy readymade sugarless products like sweets, cookies, ice cream etc.
Have lots of salads before every meal. The quantity should be good enough to make your stomach full. With lots of salads and vegetables you might feel full but still, the hunger won't go away.
For that, you should then have protein-rich food item. If you are a vegetarian have 3-4 bowls of Dal. You may keep changing the Dal and recipe so that you don't get bored of the taste. If you are a non-vegetarian there are several others options like eggs, fish, chicken, mutton. Once you had protein-rich food item you won't feel like eating. Then if you still feel like having Roti or Rice, you can have it but limit the quantity to 1/4th of your routine diet.
Once you start following this diet, don't check your weight at least for a month. You can expect a weight loss of 3-4 kgs visible in 3 months. If you continue the diet, you may lose further and would be able to maintain it.
Myths and Facts About Weight Loss
Weight loss is a long journey with many misconceptions attached to it. So, let us talk about more in detail about some common myths, facts and logic behind weight loss.
First Myth
You can lose 10 kgs in a month.
? Logic
Many health centres have used this marketing line to sell their products. Actually, it is a very unhealthy and unsustainable process of losing weight. One should always think about long-term benefits when it comes to health. Scientifically, the healthy weight loss range falls between 2 to 5 kgs only.
? Fact
You cannot lose 10 kgs in a month.
Second Myth
Exercise is enough, no need of dieting.
? Logic
Exercise is beneficial for many reasons but when it comes to weight loss, a proper weight loss diet plays a vital role. If you eat 1 chicken sandwich, you consume 400 to 500 calories, you need to burn these calories by working out for at least for an hour. Now imagine a scenario where you would have made a healthier choice. In that case, a half an hour workout would have been enough. Get to know how much exercise you need to lose weight?
? Fact
Exercise is not enough, proper dieting is absolutely essential.
Third Myth
Fasting and Skipping meals help you to lose weight fast
? Logic
Fasting and skipping meals slow down the metabolism due to which you shed weight slowly. Besides that, later in the day, you feel really hungry and binge on unhealthy stuff. Learn to get more information on Increase body metabolism to lose weight.
? Fact
Fasting and Skipping meals never help you to lose weight fast.
Fourth Myth
Carbohydrates make you gain weight. So, cut down carbs in your diet
? Logic
Carbohydrates never make you gain weight. It is the calories that make you gain weight. The sugar and fat that carbohydrates often contain make you fat. Opt for other good carbs like whole grains.
? Fact
Carbohydrates never make you gain weight. You have to avoid bad carbs like Sugar, added sugar, refined flours. Learn to know more about good and bad carbohydrates.
Fifth Myth
Fad diet helps you to lose weight faster.
? Logic
Fad diets are comprised of only 800 to 1000 calories which is difficult to follow. It has many adverse effects in the long run. One should always avoid this kind of diet.
? Fact
Fad diet is that kind of weight loss diet which actually results in weight gain Sixth Myth
A fruit- only diet is best for weight loss
? Logic
Fruits also have calories. However, if you live only on fruits, you deprive your body of variety of nutrients and can face long-term health problems
? Fact
Fruit only diet is not good at all.
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