As someone who’s tried out every single diet, tried doing cardio for hours daily, developed an eating disorder, went to nutritionists, and read every “trending” piece of content available on how to lose weight, I’m here to give you the cherry on top on how to lose weight sustainably and healthily.
If there’s one thing I’m a hundred percent sure of, it’s that fad diets don’t work, and never will. The “secrets” spilled on the internet on how to lose weight, and the magic pills sold by “certified nutritionists”, don’t work as well.
The number of people trying to profit from the frustration of thousands of people trying to lose weight is incredible. The more target audience there is, the more there is to gain, the more myths are spread all over the internet. According to the Centers for Disease Control and Prevention (CDC), almost 49.1% of adults in the United States tried to lose weight in only 12 months. Can you imagine how huge the market is!
I used to be someone who was never satisfied with my body weight. I was obsessed with the number on the scale to the extent that I wouldn’t go out unless I reached the number I wanted, and even when I did, I always wanted more. I was stuck in an endless loop that I couldn’t get out of, and the internet seemed to feed my body dysmorphia more and more.
After years of struggling – and trying out every possible weight loss method on the planet – let me tell you the actual way to lose weight. But first, let’s agree that weight isn’t a health indicator whatsoever; I was at my absolute weakest when I used to weigh 110 pounds.
A small curtain-raiser before I get into the weight-loss tips: The number on the scale has nothing to do with your worth, or health. There are many ways to work on your self-love other than weight loss. However, if you feel like you’re weight is affecting your health, or is simply something you want to achieve without hating on your current body, it’s fine.
Feel free to have whatever weight goal you want – as long as it doesn’t come hand-in-hand with your self-worth and judgment. Let’s all give ourselves the freedom to choose whatever number we want on the scale, or to not step on it in the first place.
Here are tips to lose weight, or sustain your current weight, according to experts:
When I feel frustrated and confused, I always go back to basics. And that’s because they’re what works the best. Basics are the foundation of whatever goal you’re working towards. This concept specifically applies to health goals. So, let’s jump into weight-loss basics… The right way to lose weight.
Eat Intuitively
I know you’re probably shrugging your shoulders right now because of the number of times you’ve heard this. But, eating intuitively and mindfully is a game-changer. You could be eating nutrient-dense food, but without being in tune with how your body feels when you’re eating it.
When you do so, you’re missing out on a huge part of the picture. Mindful eating happens when you’re not distracted and just shugging food just because you need to eat, or are emotionally eating.
mindful eating is when you’re focusing on what you’re eating, chewing slowly, how your body feels after eating certain foods, and listening to your hunger/satiety cues. It makes you acknowledge when you’re feeling full. Enjoy every bite you eat, and your body will lead you on what it needs.
Nourish your body
One tip that has helped me tremendously with my health journey is to focus on what to eat, rather than what not to eat. We’re too fixated on the “bad’ foods that so-called Instagram bloggers tell you to avoid.
When in reality, focusing on the foods you want to eat and making you feel nourished is way better. When deciding on a meal, keep a simple – yet effective – formula in mind. Make it a goal to have three high-quality meals a day. You want your meals to be fulfilling and colorful.
A balanced plate looks like this: some protein, lots of vegetables, a small portion of healthy fats, and complex carbohydrates. These are your three main meals. For snacks, try having some fruits with you (they’ll help with sugar cravings), or some nuts. Whatever you choose, make sure that you eat mindfully and let your body guide you through the portions it needs.
Hydrate more
I told you I’m going back to basics. We’re all aware of the benefits of water and how it’s essential to our overall health. You’ve probably even noticed the effects dehydration has on your body when you’ve neglected drinking water for some time.
What most of us aren’t aware of – is that hydration affects our body more than we could imagine. Beyond the lethargy and yellow skin. When you’re dehydrated, you might mistake it for hunger. Also, dehydration makes you crave food you don’t even need.
Simply because your body is sending you signals that you’re dehydrated. It’s recommended that you keep a water bottle with you throughout the day and drink regularly, even if you’re not feeling thirsty.
Look for ways to move your body
We’ve been conditioned that physically active people are those who hit the gym or go to intense 2-hour workout sessions 5 times a week. Which is incredibly untrue. You could be someone who hasn’t stepped foot in a gym and still be in shape.
This happens when you look for ways to move your body throughout the day. There are creative ways to get some movement even during the busiest days of the week. You can park your car further away, take the steps instead of the elevator, do nearby errands on foot, or even take some calls while you walk around the office.
There’s no right or wrong. Simply choose to add some movement in your daily depending on what it looks like. Even if it’s a stay-at-home day, you can clean a bit, or even dance while getting ready (which is my favorite part of the say). Whatever feels good to you.
Focus on quality sleep
Our sleep regimen affects us in so many ways and is very underlooked in the health industry. Your body resets itself during sleep – and that includes your hunger hormones. Quality sleep keeps your hunger hormones regulated.
When we lack sleep, we tend to overeat because our body releases excess hunger hormones and stores fat. This will make your weight loss journey more complicated than it has to be. Find a good sleep regimen that makes you feel well-rested and good when you wake up the next day. And ensure that you get at least seven hours of quality sleep each night.
Find ways to destress
Stress is an inevitable part of our lives. We’re stressed about work, about the future, about our relationships, about ourselves… and the list never ends. What we certainly don’t need on top of this endless list is stressing over weight gain.
It sounds weird, but stressing over not losing weight will hinder our weight loss process. So, your best bet? Don’t fixate on losing weight when you’re trying to lose weight (I hope that makes sense, lol).
Stress hormones wreck our bodies. The stress that comes with emotional baggage and worries is affecting our health so much more than food or movement. But it’s just that these factors aren’t visible, so we underestimate their power. It’s not something we ‘do’, it’s something we feel.
Find ways to destress and take care of your emotional wellbeing. If weight loss is stressing you out so much, you can lay it off for a while until you feel more relaxed. Taking care of your mind is much more important than taking care of the number on the scale. Give yourself some time at the end of the day to relax and destress. Make it your sacred time – that’s yours only.