Losing weight is just a small part of the fight, at least for some individuals. The greater test is keeping the weight off over the long haul. Be that as it may, is there a mystery recipe for staying thin? How do you keep the weight off in the long term is the greater challenge, as most people find themselves gaining back at least one dress size after a dramatic weight loss. We spoke to Preeti Rao, a certified health and wellness coach and consultant and here’s what she had to say.
There are five basic yet essential ways to shed the extra fat and keep it off for a long time, as follows:
Break the fast
When you skip breakfast, your glucose drops even lower. Subsequently, you have less vitality and are hungry through the day. This sets you up to hastily nibbles in the morning—regularly on high-fat snacks—or to 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 glycemix indexes. This leads to craving carbohydrates and fats. Breakfast makes your body feels supported and fulfilled, making you less inclined to eat through the day.
Eat when hungry
Reduce unnecessary snacking. Most of us have used to the industrialiesd regulated lifestyles of today, which prescribe three meals a day, as well as snacks and tea breaks in-between. Many times we eat from stress or simply to be social. Instead, learn to listen to your body and eat when you feel hungry. Also, be mindful of eating only 70% to 80% of your capacity.
Replace your simple carbs with complex carbs
Complex carbohydrates are rich in fiber and are not highly processed like refined carbohydrates, take longer to digest and hence provide a sustained source of energy for a longer duration. You will also feel satiated faster with a lesser quantity of food and will not have that urge to snack unhealthily between meals. This pattern would then lead to reduce intake of calories and hence lead to weight loss.
Carbs which help in weight loss
- Wheat germ
- Whole Grain Bread
- Whole Grain Pasta
- Brown Rice
- Wild Rice
Eat full fat
Ghee has just been declared a super food and what makes it so, is the fact that a little fat is good for you. Good fats are fats 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.
Exercise (Low Intensity-Low Impact)
You should blaze a bigger 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, should be more than enough to keep your body in shape. Over exercising on 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 that 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 to make choices. Adopt a healthier lifestyle as opposed to going on diets or starving the body. Consciously adopt fresh fruits and vegetables to be 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 long term health.
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