Losing weight…a healthy approach

“By Choosing Healthy Over Skinny you are choosing self-love over self-judgment”

Steve Maraboli

BEING ON DIET DOES NOT MEAN :

• You just have to eat 2 times a day

• You need to eat boiled or tasteless foods all the time

• You need to starve or deprive yourself from all the foods you enjoy

Hundreds of weight loss programs promise quick and easy weight loss. But the fact will always remain the same - foundation of successful, long-term and healthy weight loss is a combination of Calorie controlled-Nutritionally balanced meals and regular physical activity with a healthy lifestyle. Losing weight requires a lot of commitment and patience. Most people want to lose weight really fast with the help of crash or Fad diets. But it is really very important to understand, one cannot lose all the weight which is gained over the years, in just a few weeks. The person usually loses weight successfully in the beginning but finds it difficult to maintain it in the long term. Eventually, the lost weight comes back again, and the person again seeks to lose the regained weight, and the cycle begins again. Remember, Weight loss is not only about reducing 'KGs' from your body, but it's also about reducing unwanted fats without losing muscles and affecting bone health. And this is possible when you are losing it in a healthy manner.

Diets that promote rapid weight loss in an unhealthy way are often very low in calories and nutrients. This may put you at risk of many health problems in long term

Risks of losing weight too fast with unhealthy diet

1. Rapid weight loss results in muscle loss

Losing weight is not always the same as losing fat. When you follow a very low-calorie diet aiming for rapid weight loss, it may help you lose weight fast, but the weight you lose may come from muscle and water loss. Losing muscle mass only makes you weak and sick in the longer run. Fat is regained more easily than muscle after weight loss, this can lead to more loss of muscle over time.

2. You end up consuming more than is required

When your intake is low, hormone leptin which keeps the stomach full is decreased. Decreased Leptin leads to an increase in appetite to restore the lost energy. Hence, the short term weight-loss process leads to excess weight gain in future.

3. Decreases Metabolism

The amount of calories you burn each day is determined by your body’s metabolism. Lower metabolism means you burn less calories per day. Unhealthy diets can drop your metabolism which lead to muscle loss and fall in hormones which regulate metabolism to conserve energy. This later becomes the reason for weight gain with more fat deposition and more muscle loss over time.

4. Leads to multiple NUTRITIONAL deficiencies

If you’re not consuming healthy meals and depriving yourself from required nutrients regularly, you may be at risk of a nutritional deficiency of nutrients -vitamins, and minerals like iron, folate, Vit D, Phosphorus and vitamin B12 which may cause -

• Hair loss

• Extreme fatigue

• Poor immune function

• Weak and brittle bones

5. May cause Gallstones

The gallbladder produces the digestive juices to break down the fatty foods so it can be digested. When you are not eating much food or eat a diet which is low-calorie, your gall bladder does not need to release juices anymore. When these juices are not released, they form hardened substances, known as gallstones inside the gallbladder. Thus, Gallstones an be a painful side effect of losing weight too fast

6. Other Side Effects

Losing weight fast on a “crash diet” is also linked to several other side effects, including -

• Excessive Hunger

• Fatigue

• Mood swings, Irritability

• Muscle cramps

• Feeling dizzy

• Constipation or diarrhea

• Disturbed sleep

What is Healthy way to lose body weight with long term effects?

According to experts, losing 0.45–0.9 kg or 1-2 pounds per week is safe and healthy with the help of a balanced diet and exercise. Gradual weight loss is always easier to maintain over the long-term. It has fewer health risks and helps you develop healthy eating habits.

Although slow & gradual weight loss might not sound appealing, there are many ways you can do to help speed up the process safely. For example, eating more protein, cutting intake of sugars and processed foods, doing regular workouts etc.

So……How do you know that you are losing weight in a healthy way ?

• You are not hungry all the time

• You sense improvement in your psychological well-being

• Your clothes fits differently

• You build strength

• Improvement in chronic pain improvement

• Your blood pressure gradually comes down to normal range

• You snore less

• You feel happy, fresh, energetic

***CONSULT A QUALIFIED DIETITIAN***

A QUALIFIED - EXPERIENCED WILL -

• NOT GIVE YOU ANY CRAZY DIET ADVICE

• NOT ASK YOU FOCUS ON SINGLE NUTRIENT

• NOT ASK TO BUY ANY FANCY FOOD ITEM WHICH IS NOT EASILY AVAILABLE

• NOT MAKE YOU COMPULSION TO EAT ANY FOOD WHICH YOU DON'T WISH TO

• SUGGEST VARIETY OF LOCAL, REGIONAL AND SEASONAL FOOD OPTIONS WHICH ARE NUTRITIOUS

• PLAN A CUSTOMIZED MEAL PLAN CONSIDERING YOUR DIETARY HABITS, LIFESTYLE, AND MEDICAL HISTORY

“If your diet doesn’t allow you to enjoy your favorite dishes then it’s time to change your diet”

Ms. Priya Chaudhari

Clinical Nutritionist

Niramaya - Nutrition & Lifestyle Studio