If you have been trying to lose weight for a long time without success, you may be making some common mistakes. According to experts, instead of following a systematic diet and exercise plan, people may be trying to achieve rapid weight loss.
Obesity or being overweight leads to many health problems such as type 2 diabetes, heart disease, kidney disease, high blood pressure, polycystic ovarian disease, sleep apnea, joint pain, liver disease, infertility, etc. and it is important to lose weight or fat over the period of time in order to avoid that Preventing risk of these chronic diseases, says Dr. Aparna Govil Bhasker, Laparoscopic and Bariatric Surgeon, Saifee Hospital, Apollo Spectra, Namaha and Currae Hospitals, Mumbai.
“Weight loss isn’t just the result of eating less and exercising more. Unfortunately, misleading crash diets, weight loss products, and celebrity weight loss trips that are all the rage on the internet have deeply influenced the minds of obese people, ”she adds.
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Dr. Bhasker explains some common reasons why people fail to lose weight or have difficulty maintaining weight loss:
1. After a very low-calorie diet:
People often feel that eating less would result in lower caloric intake, which would help with weight loss. But is it true? “This is primarily due to social media, as it is not a healthy way of losing weight,” says Dr. Bhasker.
In fact, a low-calorie diet could destroy your body’s metabolism. “Eating very few calories forces the body to save more energy and reduce energy expenditure for survival,” says registered nutritionist Mariam Lakdawala.
These diets seem to work at first, but after a certain point they stop working. When done over a long period of time, these diets also tend to increase cravings for high-calorie foods.
2. Suddenly give up the diet
“As soon as the weight stops decreasing even after eating less, this leads to demotivation. Cravings and demotivation often lead to emotional or binge eating. A sudden increase in calorie intake will cause the weight to bounce back. Several failed yo-yo attempts between weight loss and weight gain are very harmful to the body. This can lead to malnutrition, excessive loss of muscle mass, low energy levels, constant feeling of fatigue and lethargy, “says Dr. Bhasker.
3. Consuming too little fiber and protein
A self-regulated diet often lacks sufficient amounts of protein and fiber. Adding foods high in protein and fiber to your diet increases the feeling of satiety and energy expenditure. As the body burns more calories to metabolize these nutrients, food cravings decrease and sustainability improves, adds Dr. Bhasker added.
4. Rely on health products only
In order to achieve rapid weight loss, many are attracted to various weight loss products that are sold as stand-alone weight loss solutions. “People feel good by simply replacing meals with powder, consuming 2-3 cups of green tea, or taking fat burners. It doesn’t work that way because obesity treatment requires a more holistic approach that cannot be temporary, ”says the doctor.
Tips for losing weight slowly but steadily:
1) Aim for a slow but steady weight loss of 0.5-1kg per week.
2) Eat a balanced diet to avoid nutritional deficiencies. The idea is to lose weight over time and not deprive your body of essential nutrients.
3) Eat a healthy diet and build a lifestyle or way of life that will help you maintain your weight.
4) Not every obese person will lose weight equally quickly with the same diet. There are individual differences that need to be taken into account. Hence, a tailored, well-planned diet and exercise program will produce the best results in weight loss, says Dr. Bhasker.
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