Healthy weight loss is everyone’s goal, but achieving it safely and effectively requires a balanced approach to health and well-being. Extreme weight loss plans can give quick results but can lead to negative health consequences.
How to lose weight safely?
Weight loss occurs through various ways. We can achieve it by eating fewer calories through portion control making smarter food choices and increasing physical activity to burn calories. When we combine diet with physical activity we can achieve optimal results.
Balanced diet
A healthy diet is important to achieve sustainable weight loss. A diet focused on healthy eating, avoidance of processed foods, and portion size management can help achieve long-term results. We should aim to eat whole foods like fruits, vegetables, and lean proteins with whole grains and healthy fats.
Eat and drink a nutritionally balanced diet with adequate protein, fiber, and healthy fats (olive oil), and drink plenty of water. We should avoid highly processed foods regardless of weight as they aren’t beneficial and can be a risk for health conditions.
Eating less
There are ways to eat less and it should be established as the usual eating pattern. Consider having a smaller portion size by decreasing the amount of food and reducing the energy.
Consuming anything in large quantities can hinder weight loss. Even eating healthy foods can contribute to weight gain. As part of our eating habits, we should use smaller plates and measure servings before eating.
We can eat less, by swapping out certain food items for healthier foods. These are high in fibre and low in added sugars so keep you full for longer and therefore help lose weight.
Exercise more often
Physical activity is one of the key factors in losing weight. In aims to lose weight or maintain their current weight people should aim for 150 minutes of moderate exercise per week. Weight loss isn’t only about calories burned but about making long-term changes to activeness.
The type of exercise needed to lose weight and maintain weight varies. Strength training focuses more on building muscles than it does on burning calories. Resistance training doesn’t burn as many calories as cardio however building strength and stamina allows for longer time spent exercising, thus burning more calories.
Yoga or pilates is another form of physical exercise. The more active forms of yoga include hot yoga which gives a rounded exercise of cardio and strength. Yoga is also an excellent way to stretch muscles before or after a workout or on a day off from exercising.
Avoid skipping meals
For effective and safe weight loss it’s important to avoid fad diets or skipping food altogether. Avoiding meals would not help lose weight long term. In the short term, you may lose weight, however as we skip a meal our metabolism slows down, and thus our body goes into survival mode. This means less body fat would be burnt and more fat stores would be made to help conserve energy.
If we skip meals we are ignoring the natural hunger cues and signaling the brain to eat however this disrupts the body’s hormones. If we try to switch to a more effective method leading to overeating or over-consumption.
Lifestyle changes
Sleep and stress both play a role in weight management. Inadequate sleep can disrupt hormones that regulate hunger which leads to increased appetite and cravings. Constant stress can trigger emotional eating and the release of cortisol which is a hormone linked to weight gain. Individuals can ensure better sleep is achieved by having a sleep schedule and that stress is managed by mindfulness and relaxation techniques.
Medications for weight loss
Individuals who may not be able to lose weight naturally or who are struggling due to health conditions can consider weight loss medications. Weight loss tablets such as Orlistat bind to fat in the meals leading to taking less energy from the food we eat.
Weight loss injections are more effective for long-term weight loss and are usually reserved for those who have tried to lose weight and have not succeeded with other methods. The injections mimic naturally occurring hormones in the body to help you feel fuller for longer and reduce appetite.
Medications are only an adjunct to a healthy well-balanced diet and increased physical activity. Together lifestyle changes, diet, and exercise are the ideal combination.
To begin a safe and effective weight loss journey it is best to consult a healthcare professional or registered dietitian to help tailor your unique needs.