Why ‘Shed Kilos, Not Health’ Must Be The Mantra For Sustainable Weight Loss, And Tips To Achieve It

Achieving and maintaining a healthy weight is not about quick fixes or deprivation, but about adopting sustainable lifestyle changes that promote overall well-being. 

For sustainable weight loss, fill your plate with a variety of colourful fruits and vegetables, whole grains, and lean proteins. These foods are packed with nutrients that keep you feeling full and energised, reducing cravings for unhealthy options.

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By Dr Abhishek Agrawal

In today's fast-paced world, the quest for weight loss often leads to a maze of conflicting information and unsustainable diets. However, achieving and maintaining a healthy weight is not about quick fixes or deprivation, but about adopting sustainable lifestyle changes that promote overall well-being. 

Use the following evidence-based strategies to guide you on your journey towards healthy weight loss. 

1. Reframe Your Goals: Think Wellness, Not Weight

Shift your focus from achieving a specific number on the scale to cultivating a healthier lifestyle. Aim for sustainable habits that improve your overall well-being, including increased energy, better sleep, and a stronger body. Weight loss will naturally follow as a positive consequence.

2. Embrace A Balanced Plate, Not Deprivation

Ditch the restrictive diets and embrace a balanced approach. Fill your plate with a variety of colourful fruits and vegetables, whole grains, and lean proteins. These foods are packed with nutrients that keep you feeling full and energised, reducing cravings for unhealthy options. Don't demonise any food group entirely. Moderation is key.

3. Make Friends With Fibre

Fibre is your secret weapon for weight loss. It promotes satiety, making you feel full for longer durations and preventing overeating. Focus on incorporating high-fibre foods like whole grains, legumes, fruits with skin, and vegetables into your diet.

4. Portion Control Is Key

Even healthy foods can pack calories. Reduce the portion sizes. An easy and effective hack is to use square and smaller-sized plates that can fit in less food.

5. Mindful Eating: Savour The Experience

In our fast-paced world, we often eat mindlessly while multitasking. Often the use of screens like TV or mobile is a distraction to the amount we eat. Make mealtimes a mindful experience. Savour your food, chew thoroughly, and pay attention to your body's hunger cues. Stop eating when you are comfortably full, not stuffed.

6. Find Your Exercise Groove

Exercise is a crucial component of weight loss and overall health. Aim for at least 150 minutes of moderate-intensity exercise per week. Find activities you enjoy, whether it is brisk walking, swimming, dancing, or team sports. Use a fitness tracker and aim to achieve the goals. Increase your goal every 2 weeks.

7. Sleep For Success

When sleep-deprived, your body produces more ghrelin, the hunger hormone, and less leptin, the satiety hormone. This can lead to increased cravings and overeating. Aim for seven to eight hours of quality sleep each night.

8. Stay Hydrated

Dehydration can sometimes mimic hunger pangs. Carry a reusable water bottle and sip water throughout the day. Aim for eight glasses of water daily, adjusting for your activity level and climate.

9. Celebrate Non-Scale Victories

Focus on the positive changes you are experiencing, not just the number on the scale. Celebrate increased energy levels, improved stamina, better sleep, or a looser-fitting pair of jeans. These victories will keep you motivated on your journey.

10. Bariatric Surgery: A Potential Option

For some individuals, despite consistent effort with lifestyle modifications, significant weight loss may be difficult to achieve due to various factors, and excess weight may lead to critical health-related risks. In such cases, bariatric surgery, performed by qualified surgeons, can be a viable option. This surgery alters the digestive system to accelerate weight loss and improve weight- related health conditions. 

Bariatric surgery can be safely performed with minimally invasive techniques such as robotic or laparoscopic surgery. However, it is crucial to consult with a doctor to determine if you qualify for bariatric surgery and to understand the associated risks and benefits.

Remember, healthy weight loss is a journey, not a destination. It is a marathon and not a sprint. Focus on progress rather than perfection, and celebrate your successes along the way. 

By adopting sustainable lifestyle changes and prioritising your health and well-being, you can achieve lasting weight loss and improve your overall quality of life.

(The author is a gastrointestinal and bariatric surgeon at Amrita Hospital Faridabad).

[Disclaimer: Information provided in this article is for general guidance only. Individual results may vary. It is important to consult a healthcare professional, who knows your body type and medical history, before implementing the suggestions and information provided herein].