5 simple ways to lose and maintain your weight

Preeti Rao
Preeti RaoAug 03, 2016 | 21:02

5 simple ways to lose and maintain your weight

Losing weight is just a small part of the fight for some individuals. The greater test is keeping the weight off over the long term.

Be that as it may, is there a mystery recipe for staying thin? Most people find themselves gaining back at least one dress size after a dramatic weight loss.

Here are some smart ways to shed your weight and also maintain it.

1. Break the fast

When you skip breakfast, your glucose drops even lower.

Subsequently, you have less vitality and feel hungry throughout the day.

This sets you up to hastily nibble in the morning - regularly on high-fat snacks - or eat additional servings or greater parts at lunch or dinner.

Repeated studies show that individuals who skip breakfast repay later in the day with lower glycemic indices. This leads to a craving for carbohydrates and fats.

Breakfast makes your body feel supported and fulfilled, making you less inclined to eat through the day.

2. Eat when hungry

Reduce unnecessary snacking. Most of us have become used to the industrialised lifestyles of today, which prescribe three meals a day, as well as snacks and tea breaks in-between. Many times we eat due to stress or simply in a social situation.

Eat only when you feel hungry.

Instead, learn to listen to your body and eat only when you feel hungry. Also be mindful to eat only 70 to 80 per cent of your capacity.

3. Replace simple carbs with complex carbs

Complex carbohydrates are rich in fibre and are not highly processed like refined carbohydrates. They take longer to digest and hence provide a sustained source of energy for a longer duration.

When you include more complex carbs in your diet, you will feel satiated faster and that too with a lesser quantity of food. Also, you will not have the urge to snack unhealthily between meals.

This pattern would lead to a reduced intake of calories, and hence, weight loss.

Carbs which help in weight loss include:

  • Bran
  • Wheat germ
  • Maize
  • Buckwheat
  • Cornmeal
  • Oatmeal
  • Whole grain bread
  • Whole grain pasta
  • Brown rice
  • Barley
  • Wild rice

4. Eat full fat

Ghee has just been declared a superfood. What makes it so is the fact that a little fat is good for you. Good fats are the ones we get from fish, certain plants, and unrefined animal fats.

Some of the benefits of Omega-3 fats are better bone health, as well as better cholesterol ratio. Good fats also help you limit your carbohydrate intake. This helps in maintaining a proper balance in your body.

So go and stock up on fish, avocados and add a little ghee to your meal. Sprinkle it on top, instead of frying food in it.

5. Exercise (low intensity-low impact)

You should burn a higher number of calories than you devour to shed pounds. Exercise helps you do this. Low-intensity exercise done consistently over a period of at least 35-40 minutes, five times a week, is more than enough to keep your body in shape.

Over-exercising at a high intensity comes with its own problems, like joint issues, lower protein mass in the body, as well as muscle fatigue especially when you are overweight.

Once you drop some of the pounds, you can begin introducing strength, flexibility and endurance training. Make sure you do it with a trained and certified coach.

While these are just some tips to keep the weight off, don't forget the smartest thing you can do is by making the right choices.

Adopt a healthier lifestyle as opposed to going on diets or starving your body. Consciously adopt fresh fruits and vegetables as a part of your diet, add more fiber into it, and do schedule in meaningful exercise.

Small lifestyle choices go a long way in controlling weight and maintaining your health in the long term.

Last updated: August 03, 2016 | 21:02
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