How To Lose Weight Safely?

The 4-step plan to lose weight safely and permanently.

Plan

All major projects need a plan. If you wish to lose weight you need to have a plan. You need to have a goal. You need to eat enough to keep your metabolism going full steam without stalling due to lack of calories. Look at your portion sizes. Trim away at the excess food you are consuming. Track your calories by checking food labels. Drink more water. Eat good and wholesome food like wholegrains, plenty of greens, fruits and vegetables, proteins and good fats. Include small amounts of good fats like olive oil, fish, avocado, nuts and seeds in your diet. They help keep you feeling satisfied and full for longer time. Eat legumes, whole grains, beans, peas, broccoli and fruits. They are fiber containing and they keep you full for longer.

Take Responsibility

More often than not we blame our parents, genes, social circle, the celebrations and everything else for our weight gain. It is time you take responsibility for your own actions. Use the apps available on your smart phone or play store or just a small diary to keep track of your calories. Get a supportive group of friends or relatives who will cheer and support you and hold you accountable. If you don't have such people around you can find that they are many online support groups with total strangers supporting and cheering each other. These folks build you up and keep you motivated even when you want to quit. The whole process of losing weight is long and arduous. You need all the support you can get. Intermittent fasting is another method you can gain control over your eating habits. The fast is tough initially but over time you learn to ignore the constant need to eat something. Aim to lose about 1-2 pounds per week. While it is tempting to lose more, it is not feasible in the long run, second you lose bone, muscle and water weight which is not what you want in this weight loss journey.

Self Knowledge Is Important

What are your triggers? What makes you crave for food? Why do you eat? Sit down and analyze your eating habits. Anger, loss, sadness, boredom, stress, depression and range of other emotions trigger eating responses. Remove all temptations from your pantry and refrigerator. When there is cake in the fridge I have to eat it. When there is ice-cream in the freezer I automatically want to eat a scoop when I feel bored. Cookies and other snacks in the pantry are always calling out for me. So, to avoid eating them I have stopped buying them in bulk. When I feel like eating a ice-cream I go to the store and buy one scoop of my favorite and enjoy it. I no longer buy the bulk cartons even when they are on a deal. I also avoid eating as much as I can at buffet dinners or at parties. I restrict my eating to smaller portions and store away the rest for the next meal. 

Switch to wholesome

Cut out the food that contain lot of sugar and add no value to your body. Those colas and fizzy drinks, those cakes, cookies and candy are all mostly empty calories.  Instead eat wholesome foods like fruits, vegetables, whole grains, cheese, yoghurt, nuts and seeds. Make healthy and wise choices at the restaurants. Choose healthy fats. Cut out the processed foods. Go for a well balanced diet with a mix of wholegrains, proteins and fats. 


Limit your carbs, include a little more protein in the form of lean meats, beans and legumes, fish and poultry. Fill up with good fiber from leafy greens, fruits and vegetables. Eat smaller meals. Eat more often to keep your metabolism chugging along smoothly. Divide your calories into 5 equal meals and space it out throughout the day so, you don't go hungry for long. There is a strict diet called the no carb diet where people don't eat any carbs at all.

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