A reduction of the total body mass by a mean loss of fluid, body fat (adipose tissue) or lean mass namely bone mineral deposits, muscle, tendon, and other connective tissue is what we call a weight loss. Hundreds of fad diets, medicines and outright scams promise quick and easy weight loss. However, a successful weight loss remains healthy, calorie deficit diet with increased physical activity. For a long term successful weight loss, you need to make improvements in your lifestyle and health habits for a healthier body.
One of the main component to lose weight, is a calorie deficit diet with a proper workout routine. You cannot have a successful weight loss without these two.
What is a calorie deficit diet?
To lose weight, you need to eat and drink fewer calories than you burn. That’s called a calorie deficit. If you consume more calories than you burn, then you don’t have a calorie deficit and you won’t lose weight. For example, if you consume 2000 calories and burn 2150 calories on that day, you will be at a caloric deficit of 150 calories. This will lead you to a weight loss of a kilo a week should you do this on a daily basis.
Calories Consumed < Calories Burned =Caloric Deficit
There are ways to keep in mind when planning a calorie deficit diet depending on health condition, as this can result negatively if not correctly planned. A calorie deficit will help you achieve your weight loss goal but it should also be enough to maintain a good health.
What to keep in mind before planning Calorie Deficit?
Balanced Meals- Calculate protein and carbohydrates intelligently which will make you feel satiated for a long day and give you enough energy and fulfill all the needed nutrients for the body.
Stay Hydrated- Being adequately hydrated can improve your workouts by decreasing fatigue, which will allow you to workout longer and burn more calories. Water will help you suppress your appetite if consumed before meals at a right time.
Right Eating- Opt for more home-cooked meals and whole foods. Whole foods are a far better choice for weight loss as they don’t contain refined sugars, preservatives, high sodium, and artificial flavors. Real foods provide other nutrients that are excellent for your health and keep you satiated for hours. Junk foods and most processed food items have more calories, aren’t as filling, and put you at risk for obesity.
Portion control: Overeating and unwelcome weight gain are thought to be influenced by larger portion sizes. You can eat nearly any food while limiting your calorie intake by using portion control as your primary healthy eating method. Also, there are substantial calories saved: By adjusting serving sizes, one might dramatically reduce calorie intake.
Move Your Body-Physical activity is important for health beyond weight loss. People who are sedentary and move very little throughout the day should try to increase their daily activity levels, if possible. This can include exercising, playing sports, or participating in activities that require movement, such as hiking.
Get Enough Sleep- Poor sleep schedule or disturbed sleep may affect weight loss. Make sure you aim for 7-8hrs of sleep each day. Studies shows that people who are sleep deprived result in high calorie intake and increased appetite. Lack of sleep is closely linked to increased weight and obesity. It affects the hormones of hunger and satiety (leptin & ghrelin), which makes you crave more food and feel less satisfied after eating.
Work on Stress Management – Stress causes the body to produce more of the hormone cortisol. Cortisol a stress hormone that promotes body fat and makes it harder to lose weight. So managing stress level will help you in the weight loss journey. Try to include meditation, deep breathing and yoga in daily routine.
Weight loss is not rocket science, we need to work hard and be consistent on our goals.
To achieve the goals, one should focus on the combination of Nutrition, Activity, Water,
Stress and Sleep. Losing weight can be easy when following a healthy lifestyle. Focus on overall well being and see wonders happen.