Weight Loss Tips

Continuing on my weight loss series, in this post I'll be going over some easy ways to lose weight and make sure that it is sustainable and can be easily implemented.

So lets begin with the weight loss tips.

1. Always start with a manageable calorie deficit

I’ve often seen people start their weight/fat loss phase by either reducing food intake too much and/or doing too much cardio/exercise. If you are trying a fat loss diet for the first time, guess what’s going to happen when you restrict calories to a very low level. You either hit a plateau early in the diet or you experience too low energy levels which ultimately leads to binging on food and the whole fat loss phase gets over before you know it. Start slowly with a manageable calorie deficit of roughly 10 - 15% below maintenance calories and make adjustments as and when needed. 

Some reference posts that will make this more clear are Weight Loss and What  is Maintenance Calories

2. Sleep

Sleep is probably something which most don't consider at all and something which has an exceptionally good added affect in addition to a calorie deficit. A classic study for this showed loss of more fat mass with 8 hours of sleep in comparison to 5.5 hours of sleep. So, if you are someone who in starting a fat loss diet or is currently dieting, make sure you're getting in sufficient good quality sleep at night. 

In case you want to read the study here's the link.

3. Food Choices

This impacts our calorie intake a lot, more so then we care to admit. Obviously being in a calorie deficit is certainly the starting point for fat loss, but it is the food choices we make during the dieting phase the determine weather we are moving towards our fat loss goal or not. If you have left your food choices to someone else, like a cook/friend/family member be sure that they understand how important fat loss is for you. I’ve seen people unknowingly eat more than double the calories they need and end up having gained weight instead of losing it. Fresh fruits and vegetables, lean protein sources, high fibre whole grains and legumes, handful of nuts and seeds should be the base of a fat loss diet with a specific calorie limit either daily or weekly along with keeping yourself well hydrated throughout the day. Other dietary types like vegan, keto, vegetarian, etc. can also work for losing weight and keeping it off with smart planning and sticking to a plan.

4. Patience

Most fat loss diets last anywhere between few weeks to few months. If you're too overweight or obese it might take up to a couple of years. Don't be in a hurry to lose weight (body fat). Some people are genetically blessed with a healthy metabolism and have the natural ability to lose weight fast, but everyone dosen’t. If you know someone who looks amazing and can drop fat faster than you, my first suggestion would be to stop comparing yourself with them. Everyone is different and as such are going to respond to the same stimulus in a different way. Have patience, give your body the time to adjust with a new diet, do regular exercise, stick to a calorie deficit, get enough sleep, keep yourself hydrated and the results will follow. Do not have unrealistic expectations based on what someone else has done or told you. If you are confused or too stressed about fat loss, consult with a professional nutritionist. 

At the end of the day, it is your body. The way you treat your body would determine the way it rewards you back. If you are too aggressive with your diet and don't have the proper guidance or expertise in nutrition and diet management, either educate yourself or consult with a professional.

I have seen too many people who randomly start a diet then wind up yo-yoing their entire life on multiple diets and finally give up.

Don't be that person.

Bonus Tip

While the above mentioned points would be enough for fat loss, regular exercise is something which has far reaching benefits not just with weight management but overall heath and well being such as reducing all cause mortality, blood sugar management, heart health, CVD and cholesterol management, etc.

Don't skip on exercise. Start with whatever you like. Gym, cardio, yoga, pilates, sports, fitness, etc. are all good options. 

Clinical Dietitian Keshav || MSc Dietetics (DFSM), PGND, CNCC