Art of Losing Weight - Part 1
What? Weight Loss is an Art?
Yes, we certainly believe that. It's an art, because there are no simple steps you can follow to lose weight permanently. Weight lost through a rigorous diet regimen or an exercise schedule or some intervention program is usually temporary. If you want to lose weight permanently and maintain a healthy weight for prolonged periods you need to change your habits, change your lifestyle and learn certain skills.
Let us point out how you can learn this essential art of Healthy Weight Loss:
1) Drink more water, particularly before meals:
Drinking water, increases the metabolism and thus helps you burn more calories Drinking water before meals also helps to reduce your overall calorie intake during meals and helps you cut down calories. 1, 2, 3
2) Use Coconut Oil for Cooking:
Coconut oil has been shown to contain medium chain fatty acids which help to increase metabolism thus burning more calories and also reduces appetite and so reduces your calorie intake. So change the cooking oil you are using and start using coconut oil. 4, 5
3) Avoid added sugar:
In your routine diet and in the prepared food you eat outside or bring home, always try to avoid added sugar. Added sugar is highly related to increased risk of developing heart diseases, diabetes type II and obesity 6, 7
4) Use small plates to eat food:
Yes, however strange this advice may seem, try using smaller plates to eat food, this will help you eat less food and cut down on calories. 8
5) Increase the AWARENESS of what you are eating and keep a record:
When you start keeping a record of what you are eating by keeping a Food Diary and start understanding what you are eating by knowing the calorie values of your food, helps you to reduce the calorie intake and lose weight. Counting your calories and keeping a record, generates an awareness about your food intake and makes it easy for you to control your food habits. 9, 10
6) Take your time to Chew your food:
When you chew slowly, it helps you lose weight and cut down calorie intake. When you take time to chew, brain gets time to know and realize that you have had enough food and there is release of hormones that are linked to satiety and thus lets you eat less. 11, 12
7) Know if you are a FOOD ADDICT and if so, get help:
If you try really hard but cannot stop yourself from eating food or you have cravings for particular food items you cannot avoid, you may be a food addict. In such a case you will need help from experts who can help you control your food addiction, you can contact professional dietician or your family doctor to know further. 13
8) Sleep enough:
Yes, lack of sleep has been identified an important risk factor for obesity in children and adults. Getting enough sleep helps you maintain your metabolism and calorie burning, also it helps you maintain a healthy balance of the hormones related to body weight. 14
9) Avoid 'dieting' and rely on healthy food and healthy lifestyle:
You will be surprised to know that being on 'diet' or 'dieting' is strongly linked to future weight gain. Those who do dieting in the long run gain more weight than they lose or at least gain back what ever they had lost.
So instead on cutting down on your food intake, develop a knowledge of what is healthy food, replace all your calorie laden food with high nutrition, low calorie food. Start doing exercise to increase the calorie burning. This process will help you be comfortable with your efforts and in the long run make you a successful weight-loser. 15
10) Meditate and do Yoga along with aerobic exercise:
Meditation helps us in several ways to lose weight and keep a healthy weight for prolonged periods easily and has also several other benefits that helps to prevent the health risks associated with obesity such as heart diseases, diabetes type II, high blood pressure, arthritis, kidney problems, liver problems and psychological stress.
Meditation and yoga, helps to maintain a healthy weight in the following ways:
- Improved metabolism.
- Improves satiety.
- Improves the hormonal balance.
- Reduces food cravings and helps the food addicts.
- Improves commitment.
- Reduces stress level.