A report from 2020 suggested that around 38% of the world’s total population is either unhealthily overweight or obese, and our sedentary lifestyle plays a huge role in contributing to these numbers. Carrying excess body weight has been associated with various chronic and metabolic disorders, including type-2 diabetes, heart disease, high blood pressure, etc.
Unlike the popular notion, FAD and crash diets aren’t the answer, we need to realize that leading a healthy lifestyle and eating a balanced meal is key to one’s optimal well-being, including weight management to healthily lose weight.
At AKARA by AAYNA Clinic, we consistently emphasize that weight loss is not a linear journey. It takes time, patience, and consistency to lose weight and see tangible results.
This article will explore some of the most effective and sustainable tips to lose weight healthily.
Weight Loss with AKARA by AAYNA
Despite diligently monitoring their calorie intake, consuming nutritious foods, and engaging in daily exercise, certain individuals encounter extreme difficulties in losing weight. We understand that weight loss is a highly subjective experience and also relies on an individual’s genetic makeup as well as other aspects of their lifestyle.
Our customized weight loss programs enhance individual weight loss outcomes, while also toning, sculpting, and shaping the body for visually pleasing aesthetic results.
Getting an in-depth understanding of each weight loss and body sculpting program is essential for a successful weight loss journey. Hence, we’d recommend checking our special programs in detail here.
Table of Content
- Weight Loss with AKARA by AAYNA
- 10 Tips for Successful Weight Loss
10 Tips for Successful Weight Loss
Contrary to popular belief, weight loss is not just a construct. It sure does require guidance, but when you follow the right tips and adhere to a consistent routine, results are bound to appear.
Following are the top 10 weight loss tips we’d recommend checking out:
1. Eat Nutritionally Dense Foods
There’s no alternative to eating a healthy diet when it comes to weight loss. When discussing an effective diet for weight loss, our focus shouldn’t be on the FAD diets that promote restrictive eating and show only temporary results.
Instead, we should focus on eating a healthy, balanced, nutritious meals that compensate for our daily energy needs. One quick diet formula that works is including 50% fruits and vegetables, 25% whole grains, and 25% protein in your daily meals.
This keeps one satiated for longer, prevents overeating, and ensures that the body is nourished with the right foods. Eliminate the intake of saturated fats and trans fats from your daily diet too.
2. Avoid Skipping Breakfast
If you are wondering how to lose weight, skipping meals, especially breakfast, is not the answer. Let us explain why.
As per our normal daily schedule, it is likely that we eat our breakfast after 10-12 hours of fasting. When you skip breakfast, you are further starving your body, which might trigger the need for overeating at lunch and unhealthy daily snacking.
Not eating your breakfast first thing in the morning also devoid the body of the essential nutrients it needs to fuel itself throughout the day, leading to fatigue and lethargy.
3. Maintain a Food Journal
When you are on a weight loss journey, self-check-ins are a great way to keep track of your progress. One of the easiest ways to achieve that is by maintaining a food journal.
You can either use a physical journal/diary to take notes of your eating habits and weight fluctuations every month or so, or you can use digital means and download an app to help you with the self-monitoring part of weight control.
When track your progress, it helps you pay attention to your eating habits and lifestyle choices and also identify physical changes in the body more prominently.
4. Enjoy the Food you Eat
Weight gain, being overweight or obese, comes with much emotional baggage. Don’t get us wrong, it has physical implications, but we often encounter clients at AKARA who express how their journey toward weight loss has led to creating a bad relationship with food.
That’s why we emphasize how important it is to enjoy the food you eat. Weight loss shouldn’t be guilt-driven. When you are happy switching things in your lifestyle and eating habits, it helps you create sustainable habits to adhere to.
So, never correlate weight loss with eating raw salads and smoothies. Weight loss is also not about eating less. It is about eating more of what’s good for your body.
5. Daily Physical Activity
When it comes to how to naturally lose weight, we have heard that 80% of it is a weight loss diet and 20% is exercise, which is true. Daily physical activity is essential for healthy weight loss and weight management.
Regularly engaging in disciplined and purposeful physical activity is often essential for achieving effective weight loss.
Building this habit is the hardest part, and we understand that. Hence, you must start with realistic activity goals. Instead of going for 5 miles run on the first day, aim for a 1-mile run and gradually increase and adjust the intensity.
6. Sleep Matters
It isn’t just about what you eat and how much you exercise that reflects on your weight loss goals. Instead, your sleep influences your weight loss too.
If we had to explain it scientifically, it is all in the hormones. Inadequate sleep triggers the release of the hunger hormone, ghrelin while reducing the satiety hormone, leptin. This leads to unhealthy cravings.
Hence, when you are on a journey towards losing weight, sleep deprivation is potentially the last thing you want.
7. Eat Mindfully
Did you know that one of the most common reasons behind weight gain is overeating and not feeling satiated? And one of the main contributing factors behind it is eating mindlessly.
Practicing mindful eating means being aware of what you are eating, how much you are eating, where you are eating, etc. This small change might not seem significant, but savoring your meals gives the body time to register the signals contributing to satiety.
When you eat mindfully, you are satiated quickly and can avoid overeating or snacking on unhealthy snacks later in the day.
8. Hydration Matters
Hydration plays a key role in your weight loss journey. If you are dieting to lose fat, the amount and frequency of drinking water matter greatly.
Some studies explain that drinking a glass or two of water half an hour before a meal has promising results for individuals trying to lose weight.
Sometimes, thirst presents itself as hunger, meaning that you are actually thirsty, but that manifests as a hunger craving. In such times, drinking a glass of water can curb those hunger pangs. Besides that, drinking water before a meal also prevents the risks of overeating.
9. Plan Ahead
Your affinity towards ordering out or eating junk food at home happens when:
- You don’t have groceries at home
- You don’t want to cook your meals from scratch because its too much effort
If these situations happen quite often to you, planning in advance is key. Pick a day in the week and stock your fridge and pantry with healthy and filling food items that you can eat throughout the day.
If cooking feels like a chore you don’t want to do every day, meal prep your food for it and freeze it. You can portion and freeze the cooked meals and microwave them when you are ready to eat them.
10. Follow a Calorie Deficit Diet
A calorie-deficit diet is a key strategy for weight loss. It involves consuming fewer calories than your body needs, forcing it to tap into stored fat for energy. You can create a consistent and sustainable deficit by carefully monitoring and controlling your calorie intake.
This typically involves making mindful food choices, reducing portions, and incorporating nutrient-dense foods into your meals. Alongside regular physical activity, following a calorie-deficit diet can help you achieve your weight loss goals and improve overall health.
Weight loss is often demonized because people don’t find accessible and sustainable tips and habits that encourage and motivate them how to naturally to lose weight. We hope these above-mentioned tips cut that worry for you in half. Furthermore, despite all the hard work, weight loss can be stubborn, which is where AKARA comes in.
If you aim for a more contoured look of your body in a healthy manner with medically-approved equipment and experienced specialists, we’d highly recommend you reach out to us at AKARA by AAYNA. We’d be happy to understand your body goals and help you achieve them.
Can I eat carbs and still lose weight?
Yes, you can include carbohydrates in your diet while trying to lose weight. Opt for complex carbohydrates like whole grains, legumes, and vegetables, which provide sustained energy and are fiber-rich. However, watching portion sizes and balancing them with proteins and healthy fats is essential.
Should I completely eliminate fats from my diet?
Fats are essential nutrients our body needs to perform various physiological functions. Instead of consuming unhealthy fats, switch to healthier and unsaturated fats from avocados, salmon, nuts, olive oil, etc.
Will skipping meals help me lose weight faster?
Skipping meals is not recommended for weight loss. It can disrupt your metabolism, lead to overeating later on, and negatively impact your energy levels. Instead, eat balanced meals and snacks throughout the day to steady your metabolism.