In today’s fast-paced environment, everyone finds it difficult to maintain a desired body weight. Achieving and maintaining a healthy weight has become a goal for many. So it to achieve a healthy weight and to maintain it we need to incorporate a balanced diet practices that are not only successful but also long-lasting. This article will gives proven and scientific strategies for weight loss and maintenance that are very much useful for those who want a healthy body weight to carry on.
Understanding the Weight Loss:
A fundamental comprehension of the energy balance equation is necessary to lose weight. In other words, weight loss happens when you eat fewer calories than you burn. The cornerstone of effective weight management is this idea.
A conversation about weight loss may be initiated by the clinical or patient. The initial goal is to achieve approximately 10% loss of body weight. If this target is achieved, consideration may be given for further weight reduction. For most patients, this is a practical and realistic goal. Outcome studies have shown that a 5 – 10% weight loss is enough to achieve significant improvement in obesity-associated metabolic risk factors, with improved glycemic control and reduced blood pressure and cholesterol levels. Besides, the positive health benefits of a lower body weight, beneficial effects on psychological functioning and mental aspects QOL have also been demonstrated. With a reduced body weight, fewer obstacles are perceived concerning activities such as social gatherings, buying clothes, going away for holidays, having intimate relationships with partner. Mental well-being is also positively related to a reduced body weight.
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Weight loss patterns:
Initial weight loss has been identified as a predictor for later weight loss and for weight loss maintenance. The greater the initial weight loss, the better is the subsequent outcome. Initial weight loss can reflect better adherence with the treatment regimen. It is still unclear precisely how the early weight loss response predicts long-term outcome and how it should be defined. The longer the weight loss has been maintained, the better are the chances for further continuation of a lower body weight.
Weight loss maintenance:
Weight loss maintenance implies keeping a weight loss accomplished by treatment interventions or by the patient’s own effort. The specific criteria used, however, differ. Examples of definitions are “achieving an intentional weight loss of at least 10% of initial body weight and maintaining this body weight for at least 1 year” or “losing at least 5% of baseline body weight between baseline and follow-up and maintaining that weight or less for a further 2 years”. Maintenance of weight loss is extremely challenging and is thought to be due to several factors, including life events, psychological and metabolic adaptations.
Strategies for Weight Loss and Maintenance
Maintaining weight loss is the greatest challenge for patients. Physical activity is related to long-term weight maintenance in most studies. Physical activity can help weight maintenance through direct energy expenditure and by improved physical fitness which facilitates the amount and intensity of daily activities. Physical activities can also improve well-being which may in turn facilitate other positive behavior needed for weight maintenance. Walking is one of the most frequent aspects of physical exercise that help in weight maintenance significantly.
Weight loss maintenance is associated with lower total caloric intake and reduced portion size. More specifically, it is also associated with reduced frequency of snacks and less dietary fat. Reduction of particular food types, such as fried foods like French fries, diary products like cheese and butter, sweets, meat, high-fat snacks and desserts has also been seen in persons successfully maintaining their weight. The importance of including high-quality of foods, such as fruits and vegetables and healthy eating has also been noted to lose weight and maintenance.
Importance of Balanced Diet:
A balanced diet includes the three macronutrients – carbohydrates, proteins and fats in the right proportions. Energy is provided by carbohydrates, muscle maintenance and repair is aided by proteins and general health is promoted by good fats. In order to guarantee that you are meeting your body’s nutritional demands, try to incorporate a range of nutrient-dense foods in your diet.
Give Portion Control Priority:
Brain Wansink, a Cornell professor and author of the Mindless Eating, has identified five situations where people are particularly at risk for over eating. He has called them “meal stuffing”, “snack grazing”, “restaurant indulging”, “party bingeing” and “desktop or dashboard dining”. Facing a vast buffet? To avoid pigging out try eating out of a smaller plate. “Our research shows you eat 22% less on a 10-inch plate than on a 12-inch plate”, says Wansink.
Choose whole Foods:
Whole foods that include necessary nutrients and encourage satiety include fruits, vegetables, lean proteins and whole grains. These foods are beneficial in your effort to lose weight because they are high in fiber which promotes digestion and reduces cravings.
Discipline in taking meal:
Change towards a more regular meal-rhythm has been identified as helpful in long-term weight loss and regularly eating breakfast has been reported more often among weight maintainers. It is suggested that breakfast can reduce hunger, making the breakfast eaters choose less-energy-dense foods during the rest of the day as well as giving better energy to perform physical activity during the day.
Mindful eating refers to the paying attention to your body’s hunger and fullness cues while eating. when eating, take your time, enjoy each bite, stay away from outer distractions. This strategy can discourage binge eating and encourage a better connection with food. Mindful eating is an instinct that helps you to prevent overeating as well as helps to digest your foods in a better way.
Drink More Water:
Most of us do not drink enough water for optimum health. Drinking water will boast your health in many ways: improving digestion, avoiding constipation and controlling metabolism, blood pressure and weight. By drinking more water you can also replace beverages that are not good for your health, such as soft drinks and alcohol. High-sugar, high-kilojoule drinks make it harder to lose weight and contribute very little in the way of nutrition. Carbonated drinks are also thought to trigger bloating and gas. To replace lost fluid, a helpful daily guide is to consume 30 milliliters of water for every kilogram of body weight. For example, a 70 kilogram person would need to drink 2100 milliliters of water a day, which is a little more than two liters.
Physiological Strategies for Weight Loss and Maintenance:
In addition to behavioral factors, there are several physiological and metabolic adaptations that make weight loss maintenance difficult to achieve.
Resting and non-resting metabolic rates decrease as individuals lose weight. This is due to a reduction in lean body mass, compensatory changes in energy expenditure, muscle efficiency during physical activity and drop in leptin. These are presumably evolutionary defense mechanisms to combat starvation and weight loss.
Controlling Stress and Sleep:
Chronic stress has an effect on hormones like cortisol which can cause weight gain. Give stress-reduction practices like meditation, deep breathing and enough sleep first priority. Adequate sleep is crucial for maintaining a healthy weight and reducing the risk of heart disease. Try to get 7 -9 hours of quality sleep each night to support overall health and well-being. Obesity sleep apnea should be actively considered in all obese individuals, especially where there is refractory hypertension or daytime somnolence. In that case a medical advice should be taken from your physician.
If you are looking for positive healthy life by losing excessive weight, then adopt these healthy strategies for weight loss and maintenance. These 8 healthy diet strategies not only lead you towards a nourishing life and balanced lifestyle but also improve your mind’s health. It is recommended to start your day with a nutritious breakfast, stay hydrated, and opt for balanced meals, mindful eating, healthy snacks, portion control and manage to maintain regularity of taking meals. Sticking on these essential strategies for weight loss and maintenance will lead towards improved overall well-being.
Frequently Asked Questions on Strategies for Weight Loss and Maintenance:
Q. What is the most effective ways of weight loss and maintenance?
Ans: A proven and scientific strategies for weight loss and maintenance like balanced diet, regular exercise, portion control, drink more water and avoiding of snacks and fried foods are the best strategies for weight loss and maintenance. To increase metabolism and maintain lean muscle mass, combine a variety of workouts such as cardiovascular and strength training are also important strategies for weight loss and maintenance.
Q. What are the best 3 strategies for weight loss and maintenance?
Ans: The best 3 strategies for weight loss and maintenance include –
(a) Adopting Balanced Diet: Adopt a balanced diet that is high in nutritious foods, lean protein, fiber and healthy fats. A crucial part should be played by mindful eating and portion control. Increase your intake of fruits, vegetables and whole grains.
(b) Regular Exercise: Regular exercise can increase metabolism and burn calories. Weight training under professional can build muscle and increase general fitness.
(c) Life style Changes: Adopting a healthy life style can help to gain balanced weight and maintenance. Chronic stress has an effect on hormones like cortisol which can cause weight gain. Give stress-reduction practices like meditation, deep breathing and enough sleep first priority. Adequate sleep is crucial for maintaining a healthy weight and reducing the risk of heart disease.
Q. What are the rules of weight loss?
Ans: A balanced strategy including nutrition, activity and life style changes is basic rule of weight loss. Start by eating mindfully and focusing on nutrient-dense meals. Controlling portion sizes and consuming fewer processed, sugary and high-fats-foods are essential. Getting enough sleep encourages hormonal balance and lessens cravings. Hydration is important. Drink at least 7-8 glass of water avoiding soft drinks, beverages as much as possible.