Medical Reviewed by Priyanka Gupta, Postgraduate in Dietetics and Food Service Management
Obesity is one of the greatest factors that increases the risks of many chronic and life-threatening diseases like heart disease, hypertension, stroke, and even cancer. With the rising case of obesity across the country, everyone is out searching for the best ways to lose weight. But not all weight loss tips and tricks work for everyone.
Most people who start their weight loss journey fail because of their misguided attempts. Even after beating their bodies with hardcore weight loss exercise and strict starvation diets they fail to see the results they hoped for.
This happens because their efforts are going in the wrong direction.
Looking for help to lose weight sustainably? Then go ahead and book a free health consultation with us!
The Ultimate Guide to Weight Loss
True weight loss cannot be achieved by just counting calories. You might lose some kilos initially but they can come back just as easily as you lost them. If you gain back all the weight you lost the moment you stop counting calories, all your previous effort will end up being fruitless.
Hence, it is important to follow a process that will sustain your weight loss. Keeping this in mind, Possible’s expert nutritionists, dieticians, and health coaches have developed a holistic approach toward weight loss and target the core reasons for weight gain including toxicity, inflammation, nutritional deficiency, hormonal imbalance etc. It is not based on calorie counting and focuses more on nourishing your body.
It is an ultimate guide to sustained weight loss that is structured into 4 different cycles or phases.
Let’s take a look at what these cycles are:
1. Anti-inflammatory or Detox Cycle
This cycle attacks three major causes of obesity – toxicity, gut bacteria imbalance, and inflammation. This cycle aims to reduce inflammation and bloating by removing food sensitivities, re-establish healthy bacterial balance and reducing toxins from the body. During this time, it is recommended to eat gluten-free grains like ragi, jowar, bajra, millet, quinoa, brown rice, red rice, and focus on vegetables, fruits, homemade herbal drinks, and restricting sugar and dairy products.
The main goal during this cycle is to cleanse the system. So, eating some detoxifying food like vegetable juice, green tea, and probiotic supplements will help speed up the process.
2. Fat Burning or Low GI Cycle
After the detox cycle, the body becomes ready for burning fat. And in order to initiate the fat-burning process, consume foods with a low glycemic index. High Glycemic Index (GI) food breaks down and releases sugar into the bloodstream fast. This leads to increased release of insulin, which is a fat-storing hormone. Low GI foods include whole grains, vegetables, nuts and seeds.
3. Metabolic Booster Cycle
At this stage, your body’s metabolism may slow down in an attempt to retain its fat and energy resource. This metabolic booster cycle aims to overcome this metabolic slowdown. So, in this weekly cycle, you’ll be shifting calories for 6 days. And you can also have one cheat day and eat what you want on that day.
4. Maintenance Cycle (high carb)
This cycle starts when you reach your ideal weight. It is the main key to sustaining your weight loss. Therefore, it should be maintained perpetually. Every individual is different and will have unique needs. This phase is about finding the right balance for your body.
Here are some healthy eating tips to follow during this cycle:
- Drink lots of water
- Eat slowly
- Include 25% protein in every meal
- Have fibre-rich food
- 50% of fruits and veggies
- Focus on quality sleep
Keep checking your weight every 15 days to keep track of your weight loss and learn whether you’re able to sustain the weight loss.
Superfoods for Weight Loss
As saying goes, “let food be thy medicine”. The major chunk of your weight loss goal can be achieved by regulating your food habits. And to do that you must choose your food wisely.
There are some less-known and lesser-consumed foods that have the power to boost your weight loss process. We call them superfoods.
Here are some superfoods that you can add to your diet to boost your weight loss journey:
- Flax seeds
- Sesame seeds
- Sunflower seeds
- Green tea
Bonus Tips for Weight Loss
- Avoid processed foods.
- Always stay hydrated.
- Stock up on high-fibre foods
- Embrace fruits and vegetables
- Improve your sleep cycle
- Steer clear of alcoholic drinks
- Try to stay active and move your body
- Plan your weekly meals
- Do not skip breakfast
- Avoid packages juice
- Avoid eating red meat
- Practise meditation and deep breathing exercises
Sustained weight loss is definitely possible. But you need to flow the correct process under the guidance of an expert. Self-guided attempts are great of course, but most of the time they don’t go in the right direction and you may end up gaining back all the lost.
The bottom line is, it is better to consult a nutritionist or dietician for advice so that your weight loss efforts don’t go in vain.
Frequently Asked Questions
Let’s go through the frequently asked questions from below:
Q. What are the 10 best ways to lose weight?
A. Some of the best ways to lose weight are:
- Avoid processed food
- Detox your body
- Eat low GI foods
- Eat till you’re 80% full
- Eat unprocessed fibre-rich food like whole grains
- Eat lots of fruits and vegetables
- Fill up on protein
- Keep yourself hydrated
- Get adequate sleep
- Stay active
Q. How can I get slim without exercise?
A. Your diet is the best contributor to your weight loss goals. Regulating your diet can make a huge change to your body. Your diet actually does 80% of the job. Everything else, including exercise, is secondary.
Q. Does sweating burn fat?
A. Technically, no. Sweating is your body’s process to cool down. When your work out, your body temperature rises. That’s when you start sweating. However, it does not mean that you are burning fat while sweating.
Q. Can you lose weight by walking?
A. Yes. Brisk walking or jogging can help you burn calories quite a lot of calories.
Q. How do I kickstart my weight loss journey?
A. It is recommended to make gradual changes in your diet and lifestyle. Don’t shock your body by making drastic changes all at once. Make step-by-step changes to your diet, exercise, and other lifestyle changes. In this way, you’ll be able to sustain your weight loss.