Do’s and Don’ts of Weight Loss: 12 risk-free tips to lose weight
Losing weight is always the talk of every coming season. You’ve probably heard someone say “I need to lose weight fast!” every now and then. The idea of a quick and easy weight loss journey seems like the dream and some of the trending weight loss tips and tricks sounds a bit dubious. Here, we look at do’s and don’ts of weigh loss to save you the trouble.
With everyone coming up with their version of fad “5-day” diets (and swearing by them) these days, your weight loss journey might end up taking a toll on your health. The key to getting to your target weight lies in the perfect balance between diet, activity, and a few habit changes and we’re here to tell you just how to do that!
The 12 Do’s and Don’ts of Weight Loss
So, without any further delay, here is the only list of dos and don’ts of weight loss that will actually help you!
Do: Eat balanced and consistent meals
Embarking on your weight loss journey doesn’t mean that you should deprive yourself of certain food groups or control your meal frequency. Instead, the right weight loss journey begins when you start incorporating balanced and nutritious meals and snacks throughout the day.
Four to six meals with controlled portions can assist you in maintaining your blood sugar levels while making you feel energized throughout the day. This frequency of small meals not only keeps you from feeling hungry but also helps to boost your metabolism for that extra kick in calorie burning.
Don’t’: Look for quick fixes
You’ve probably heard about random 5-day crash diets or sketchy weight loss pills that offer “drastic” results in a short time. While the notion of rapid weight loss seems appealing, the reality is that these crash diets can’t be sustained long term.
Instead of just developing diets and schedules that help you lose weight little by little over an extended period, helps your body adapt to the routine while raising your metabolism through physical activities. Taking the natural and safe route with a healthy diet and consistent exercise will help you shed pounds and make sure they don’t come creeping back.
Do: Try doing meal prep
Trying to decide for dinner or lunch when hunger starts to take over your mind can lead to some unhealthy options. Opting for such options ends up slowing down your weight shedding progress and you’re left to start from scratch. All this hassle can be prevented by one simple thing; meal prep.
When you plan out your week for all meals of the day, you’re always presented with healthier options for your mealtimes. Try to clear out your weekend and start by meal prepping in small portions. Going into the week with a proper schedule of meals with half the meal prep is done, will help you see a significant change in your diet.
Don’t: Starve your body
While you can lose unwanted weight by starving yourself, that doesn’t mean you should. By starving yourself you are risking the loss of important muscles and end up decreasing your metabolic rate with every lost pound.
In the long-term, this end up in a dead-end with a crash in your diet, when you start overeating to compensate or have awfully low metabolism, which prevents you from getting on track to a healthy body. Bottom line is that starving yourself depriving your body of nutrients and that is never a good option. Instead, try to incorporate sustainable methods for weight loss in your day-to-day life.
Do: Make healthy food choices
Try cutting out or lowering the number of saturated fats you consume. There are multiple low-calorie options available on the market that adds up towards consistent weight loss. You don’t have to make major switches, you can always start small.
For example, try switching out regular butter for lower-calorie options, or consuming bran bread over white bread. Maybe you can even try replacing your daily snacks with doses of fruits and veggies instead. Small changes like these are baby steps towards a healthier lifestyle.
Do: Develop a manageable exercise routine
Clean eating and staying hydrated are essential aspects of a healthy and effective weight loss journey. Another component that can exponentially increase the results of your journey is developing a consistent exercise routine.
You don’t need to be lifting weights left and right to incorporate exercise into your schedule. You can always start small and simple. An easy way to incorporate basic cardio would be to take 30-minute walks daily. You can incorporate this walk into your walk from home to the nearest grocery store or as part of your commute, taking a walk instead of the bus to your workplace. Over time, you can even increase your pace, take bigger strides or jog, as long as it is consistent and manageable.
Don’t: Deprive yourself of sleep
Sleep is not for the weak and an 8-hour sleep is essential for your body to repair and rebuild from the wear and tear of the day. However, while the night sleep schedule is crucial to your body’s health, you must make sure that your meal timings aren’t too close to your bedtime.
Metabolism is already slow at night time so more calories will eventually lead to a fat top-up. Try to make sure that your sleeping schedule is not coinciding with your dinner time and try to avoid late-night snacking. This will help your digestive system in properly processing the food before you go to bed and let your muscles recuperate.
Do: Try Intermittent Fasting
Intermittent fasting has been the subject of debate for every health researcher these days and its benefits are tried and tested. Timing your meals in a separate category and remaining under a partial fast for the rest of the time helps your body to recognize separate times for digestion and calorie burning.
Multiple methods are being practiced under this technique however the 16:8 fasting schedule has proven to be the easiest to manage and the most effective. You can easily incorporate this routine in a manner that your time for fasting is spent during bedtime and you can freely continue your meals of the day when you’re awake.
That being said, it’s important to note that skipping breakfast is a big no-no. Breakfast is the best way to get your body energized and started for the events of the day. Not only does your metabolic system get a boost but you’re more likely to feel refreshed and energized throughout the day.
Don’t: Eat when you’re not hungry
Munching on snacks out of boredom is a common habit that most of us pick up, but what we don’t realize is how it contributes to overeating. To maintain a healthy food relationship, you must be able to respond to your body’s needs and not what your mind wants.
Out of sight, out of mind applies to snacks here. It’s best if you keep your snacks hidden or not have them around at all. Just leave them out of your shopping list, so you can tell yourself, because you don’t have them therefore you can’t have them. Alternatively, you can try substituting unhealthy snacks with small fruits and veggie platters that keep you full for a longer time and eventually become a sustainable habit for you.
Do: Keep your water intake high
Believe it or not, water intake helps tremendously with weight loss and research has shown multiple benefits! It can easily defeat your pangs of random hunger and snacking urges. Plus, adequate water intake helps in a faster rate of burning calories. Try building your habits of staying hydrated by keeping a goal of 4 to 6 glasses of water and then you can eventually build it up to the recommended intake of 8 glasses.
Don’t: Restrict food groups
Cutting out food groups is never the right way to approach a healthy weight loss journey. Not only will it make you crave them more but it can also deprive your body of the necessary food you get from a balanced diet. While you should limit your intake of sugary and greasy foods, it’s okay to treat yourself from time to time in controlled portions.
Restricting on food groups will only lead to an eventual bonging breakout. Be kind to yourself and let yourself live a little! You deserve to eat that chocolate chip cookie now and then!
Don’t: Give up on yourself!
Sticking to a healthy routine may seem like a tough commitment, but you need to believe in yourself and your power to achieve your goals. Don’t be so hard on yourself when an occasional hiccup happens now and then. Instead, embrace the journey and strive to be kinder to your body and your mind.
No one is perfect at planning meals, eating healthy, exercising regularly from the get-go. It all takes time and patience, and eventually, you’ll see yourself achieving milestones in no time!
Weight loss should always be done sustainably so you can feel your best every morning. We hope that our list of tried and tested do’s and don’ts will help you in making better choices for your body and your mind, so you can live life to the fullest! To summarise:
- Do: Eat balanced and consistent meals
- Do: Try doing meal prep
- Do: Make healthy food choices
- Do: Develop a manageable exercise routine
- Do: Try intermittently fasting
- Do: Keep your water intake high
- Don’t: Look for quick fixes
- Don’t: Starve your body
- Don’t: Deprive yourself of sleep
- Don’t: Eat when you’re not hungry
- Don’t: Restrict food groups
- Don’t Give up on yourself!
Article by Wassay Syed