Find out the ground reason for your weight gain
To solve an issue we first need to know the root cause of the problem. Without knowing your enemy you can’t just fire all out and destroy your friends with your enemies.
Similarly, you need to know the cause of your weight loss because in the process you won’t even know that you are destroying your friendly entities.
A registered dietitian and trainer, Albert Matheny says, “When you sculpt something, you have to build a base before you get into details”. Is it your lifestyle, dietary habits, or health anomalies? When you get the answer to this question then we can certainly carry out our next step.
Make a strategic Plan
After knowing the culprit, you need to fabricate a plan to wipe it out. There is a well known saying by Pablo Picasso, “Our goals can only be reached by the vehicle of plan. There is no other route to success”.
After knowing the enemy you can’t just go and kill him smoothly when you don’t have any plan to execute. You may get harmed in the way. Make an all safe strategy so that your health is not compromised in the way.
You can’t make a plan today and expect the results the next day. You need to be patient. So, fabricate a long term plan to ease the tension and take one step at a time.
Exercise physiologist Janet Hamilton says, “Substantial weight loss is not a sprint. It’s not even a marathon. It’s the rest of your life; it is your new normal.” Make it a routine and then you would be able to achieve your goal successfully.
Set your goal according to your potential
You can’t just wake up and set up a goal for losing 1 kg a day. That won’t be a good idea and you will certainly end up in a hospital or resting on the bed for a month. Set a genuine goal that won’t affect your health.
You want to lose weight to become healthy not to suffer. Do not obsess over the scale. Losing 500g to 1 kg a week is the key rule.
That way you won’t need to suffer but will also be able to get efficient results. I guarantee you will be able to lose 10 kg of your body weight in just 3 months.
Control and track your diet
Diet is the first thing you should and have to plan in your schedule. Without controlling your diet no matter how much exercise you do it is certain that you won’t be able to lose even 1 kg. You must have heard about the ‘calorie deficit’ rule.
It says you need to consume fewer calories than you burn in order to lose weight. Keep a track on your dietary calories. Create low-calorie meals but they must be nutritious so your body would not suffer any health losses.
Include the right amount of calories, proteins, carbohydrates, fats, vitamins, and minerals in your diet. Don’t just cut the calories, fats, and carbohydrates out of your meals as they will give you energy for your workouts.
If you think that by doing so you will lose weight faster, then you are wrong about this. You certainly won’t get anything good out of it but you are preparing to hurt your body really bad.
Here are some changes you can experiment with your diet:
Replace refined carbs with healthy ones like fruits, whole grains (oats, rice, whole wheat breads, pastas), starchy vegetable, and legumes (lentils, beans, chickpeas).
Stick to the proper serving sizes as follows:
1/4th portion of the plate should include healthy carbs including rice, roti, or millets.
Other 1/4th should contain legumes and protein-rich food like paneer and fish.
1 serving of lean protein
The rest should contain fresh seasonal vegetables rich in fiber, vitamins, and minerals.
Cut out the liquid calories and hydrate your body with water throughout the day (10-14 cups).
You can have a low calorie drink like lemon water, peppermint water, Hunza tea, etc.
- Plan a workout routine
It is time to put your strategy into action. You need to workout no matter what. You can’t lose weight in a short period of time by only balancing your diet. Workout will execute your calorie deficit strategy.
There is a Japanese proverb, “Vision without action is a daydream. Action without vision is a nightmare.” Choose the exercise you are comfortable with and stick to it throughout your journey. A single sport, form of exercise, or a dance form is enough for you to make it work but only if you follow the rules with dedication.
- Look back at the results
However beautiful the strategy, you should occasionally look at the results.” —Sir Winston Churchill
No matter how confident you are in your strategy, you must look back for the results timely.
Maybe there are some loopholes with your strategy and maybe your strategy is giving you far more than you had expected. Therefore, for our good we should track the progress.