Promotions on weight loss are everywhere, right from newspapers to TV commercials. Phrases such as “Eat this superfood to lose 3 kilograms in 3 days” or “Lose belly fat within one week” are common nowadays. Believing these phrases and adopting those ideas is not going to take you anywhere. On the other hand, it may cause your body more harm than good. Following nutrition and scientific principles is the right way to adopt weight-loss strategies. The five nutrition principles explained here are sure to help you reach a balanced and healthy weight:
Set Calorie Requirements
Every individual has his/her unique body statistics. It is necessary to set calorie requirements of an individual based on these statistics such as height, weight, age, gender, physical activity, goal and time available. The difference between what the individual consumes and how many fewer calories should be consumed by that person sets the target calories the person should lose.
Start Your Program
Practical weight management programs happen over a period of at least for six months with follow-ups happening every month or so. Setting calorie targets and working on the calorie deficits as mentioned earlier, results in losing anywhere between 4 and 12 kilograms in six months. This may be followed up with slight weight gains and the person ends up losing around 4 to 10 kilograms by the end of first year and 3 to 4 kilograms by the second year. This clearly shows that while losing weight may be hard, keeping off the shed kilograms is harder and needs continuous attention and patience. Tips to maintain weight loss is available in the website www.firsteatright.com and can be of utmost help to you.
Make a Lifestyle Change
The exact macronutrient breakdown is critical and hence, there is no single plan that can suit all. Any diet type, be it low fat, low carb, low glycemic index, high protein or high glycemic index, leads to the same amount of weight loss after one year when a 500 to 750kcal deficit is maintained. Losing weight and keeping away the lost weight needs an eating plan that can be accommodated in the long run. In short, a lifestyle change is what is required.
Make Physical Activity Mandatory
No weight loss program functions with diet changes alone. Exercise and behavioral changes are essential parts of any weight-loss strategy.
When is it Time for External Help?
Surgery options are now available to lose weight, and this can be used in the case of people with severe obesity. These cannot succeed as standalone factors, but when they are incorporated along with lifestyle changes, they seem to be beneficial. Individuals with obesity can meet the physician/nutritionist to formulate the best weight-loss plan suitable for the patient.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.