Weight loss is an ever green topic and everyone I speak to these days is always ready to learn a lesson or two on how to lose weight.
While there are odes of literature available on this subject, I am writing below what has worked for me.
Understand yourself – Specifically your body type, your lifestyle, your strengths and weaknesses with respect to food and exercise
Set a target - Be realistic in your expectations - both in terms of the target weight you want to achieve and the time duration in which you want to achieve this. Be cognizant of the demands and expectations in all other spheres of your life when you set this target
Be firm in your resolute to lose weight. If you have an intrinsic locus of control, you will find the required strength and motivation from within. If you have an extrinsic locus of control, then you need to ask for help from someone who can keep you going on this journey and give you the required strength, support and motivation
Imagine yourself in the target state every day. Dress yourself in that dream outfit in your imagination
Drink adequate water – This is very important as you need to keep yourself hydrated. I used to drink 4 – 6 liters every day and it really helped
Calorie Output > Calorie Input
i) To lose 1 kg, you need to burn out approximately 7700 calories
ii) On an average, the human body needs 1500 – 2000 calories for its basic metabolic activities
So, to achieve this:
1) Exercise daily for 30 – 45 minutes. You should burn 300 – 500 calories
2) Eat healthy - Ensure your diet is rich in proteins, has the right amount of carbohydrates and all other food types (vitamins, minerals, fat, etc.)
3) Include salads and fruits in your daily diet. An apple a day is great!!
4) Choose easy and quick options – Those which are easy to make and easy to eat. Else it is very easy to give up in the long run
You cannot control anything you don’t measure – So do keep track of your calories intake (based on the food that you eat) and the calories you burnt (based on all the exercise and physical activities you are involved in). Over a period of time, you will find out what’s working and what’s not working. Make the required changes
A light dinner which is easily digestible can do wonders and show rapid results
Gap between dinner time and bed time has to be at least 2 hours. So plan and eat accordingly.
Also remember that once you reach your desired weight, it is also important that you maintain the same – through exercise, diet and a balanced lifestyle. Else, you will probably find yourself having to repeat this exercise.