The science of sustainable weight loss – a definitive guide

Many a time, we have come across people who have lost a considerable amount of weight only to gain it all back in a matter of a few months. This is true for people who strive to lose weight in a very short period of time.

Typically, they opt for crash diets or go on a weeklong liquid diet essentially depriving them of the energy they need. On top of this they overexert their energy at the gym trying to burn off the little calories they have consumed

These techniques work only for a short period of time and people who are indulged in these diets end up feeling irritated and has a low energy level due to lack of food. When they resume their earlier lifestyle and consume their usual amount of food, they tend to gain all the weight back they lost and most often feel guilty. This method is not only damaging the body but also is mentally exhausting.

This is why it is very important to find a sustainable solution for your weight loss woes. Here we bring you a list of steps you need to take in order to lose weight in a sustainable manner and also keep the weight off in the long run.

Ditch the crash diet:

If you are thinking about crash dieting then we strongly suggest you think otherwise and if you are already into it, stop now!

Instead of crash dieting, consider following a more doable diet and check out what diet works for you. See this as the right opportunity to experiment with your own body. The thing about a sustainable diet is that it is important to choose food that you consume on a daily basis and work around it.

For example, if you are used to eating regular dosa that is made using rice in the morning, replace it with ragi dosa or wheat dosa instead of eating a slice of bread. By doing this, you will include more fibre in your meal and also feel satiated. This also means that you consume healthier calories than just plain carbohydrates.

A study published by DIETFITS [1] a few years ago observed that people who consumed a low-fat diet and low-carb diet lost the same weight. The study restricted their participants’ intake of fat and carb intake to 20 grams a day.

The study went on to show that a restricted diet like this is not feasible in the long run and also not necessary. Participants were asked to include a reasonable amount of fat and carbohydrate that they can sure maintain in for their entire life.

The participants were asked to include plenty of vegetables in their daily meals and were encouraged to eat a high quality whole meal. They requested the participants to consume home-cooked meals and avoid refined carbohydrates, added sugar and trans fat in order to maintain their weight.

Make exercising a lifestyle

Once the desired results were achieved many tend to fall out of their routine and slack. This is a major reason for gaining the weight back. Keep up your routine and do exercise every day even after achieving your goal. Doing this will help you keep your weight off in the long run. Exercising every day also has its own merits like keeping you energetic throughout the day and prevents obesity.

Many studies in the past had come to the conclusion that losing a pound or two (half to one kg) in a week is the sign of a healthy weight loss regime. And Truweight strives for just that. Truweight’s experienced nutritionists and dietitians provide a comprehensive weight loss plan through superfoods and diets. It is curated according to the needs of the clients.

Truweight Hyderabad centre works carefully keeping clients’ need in mind. The diet provided is not only easily manageable but also works well when followed for a period of time.