Weight reduction suggestions
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Dimers,
Starting this thread to understand what are the best ways for weight reduction. Please suggest your experiences who have managed to keep consistent weight control over the years
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Calorie deficit is by far the most important as mentioned above. Time restricted eating (not the same as Intermittent fasting) is helpful. Exercise and/or cardio to speed up fat loss(with muscle build up overall weight loss will be impacted ). A good night's sleep preferably not too late. Lastly sufficient water intake.
My weight has remained in the 59.5 - 60.5kg range in the last several months. Previously used to fluctuate by 2-3 kgs. No food item is barred except those that trigger my allergies. Mainly the consumption of carbs in the form of rice and rotis has been restricted with boiled chickpeas taking up the slack. I did a Lipid profile test a month back and as expected the results were excellent barring HDL which was a bit low.
P.S. Stay away from fad/crash diets. No need to stay away from traditional Indian food items. Exotic foreign foods are unnecessary and expensive although I do like Oats.
P.P.S. Mindful eating is also important. Otherwise it's easy to lose track of the food consumed in case one is distracted by the telly/internet etc. esp. while snacking. Even reading books is best avoided during mealtimes.
You want 'weight' reduction in general.
Or fats reduction?
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You go to the outer space, hundred kilometres outside of our atmosphere and if you do not workout..
... gradually muscle-mass would go.
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Getting dehydrated too will lead to weight loss.
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May be you want targeted reduction of some components over the other.
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For me (slightly overweight back then).. simple 12-13 kilometers brisk walk or a light jog.
Coupled with reduction in white flour based foods, most sweets with milk solids or sugar syrup.. helped keep tabs on fat.
(Now I am back to being a 🥔fat potato🥔).
Since I am not a gymnasium or weights training kind of a person
I relied on conventional walking or treadmill and couple of sessions of cycling every week (the stationary exercise cycle).
Some good stretching (or if one is into yog-abhyaas.. then Suryanamaskar) sessions help.
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But yog sadhna has been made a 'fad' or something like fast food
Yog is not just about physicality.. but mind control.
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That way, if one can find a proper master of Tai-chi.. or other oriental marshal arts.. those can help strengthen the mind.
Because a lot of it (fitness) is at the subconscious level.
But we look for tangible measures, proofs.
Controlling the brain. Not letting it wander through the space, has its own merits.
And control on emotions, even simple ones as 'excitement' or exuberant happiness is a form of restraint too.
Not letting the joy manifest externally.. too requires a certain level of self control, rigorous discipline.
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May be such a balanced lifestyle, disciplined regimen, strict adherence to physical/ mental exercises too are some of the things which can help with things like weight loss
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Thus, possibly getting into some martial art forms or training which is holistic in nature... might also naturally help attain fitness and permanently help attain an ideal weight range/ good physique too.
But yog sadhna has been made a 'fad' or something like fast food
Not really. One has to start somewhere. If by touching one's own feet, one can trigger something great then it is good. It's a good fad. Atma will connect with Parmatma etc ll happen later, at least it gonna happen with the worthy ones. It's like learning algebra. Not all who learns algebra become a scientist. 🙂
Try to observe what foods keep you full for longer and make you less hungry. Don't be snacking constantly. Eat small meals with sufficient gap, not large meals that can cause fat storage. Eat balance of carbs, protein and healthy fats. Measure your weight once daily at the beginning of the day before eating anything but after visiting the loo. Don't be tempted by others around eating junk but delicious and think of the far bigger reward, a healthy, disease-free and sexy body with clothes that fit comfortably and looks that get you respect.
From my own experience of losing 52 kg after several years of childhood obesity and bad habits, weight loss is 80%-85% diet control and 10%-15% exercise to speed up metabolism. In exercise, weight training is a must to retain maximum muscle mass. Do moderate cardio, but focus on resistance training. I came down from 122 kg to 70 kg. Earlier, cut out all sugar during actual weight loss phase and once I found it is relatively easy to manage with disciplined eating and exercise, started eating everything but in moderation. Focus on lowering body fat %, not BMI.
As soon as you lose control over diet and exercise, fat virus strikes back with double intensity 😃 So agar aap mote ho aur patla hona hai toh yaad rakhna, jo kuch bhi efforts shuru kiya hai woh continue rakhna padega forever and ever and ever after whatever!
What about these fad diets, right from , Intermittent fasting , Paleo diet, Atkins, Ketogenic etc !!!. Has these worked for anyone consistently for weight reduction? From my experience, I ended up eating twice post that
Intermittent fasting (16:8)was helpful to get rid of the last few stubborn inches the only time I had started to develop a noticeable paunch. Good for finishing purposes. It's not a fad diet as such as there's no explicit restriction in terms of what can be consumed or not. But I found it quite hard to stick to it rigorously for more than 3-4 weeks at at time. TRE is better and more importantly it's easy to stick to it in the long-term.
I never cared for the fad diets.
Stop Eating. Start Walking.
And not have second helpings, as far aa possible.
Also, to help the body wind down, it is best not to feed after sunset.
Light things like a glass of warm milk or such things, might be okay. But generally speaking, dinner should be light and not late.
Rest of the things, we all know or have been suggested above.
eat less oily foods, use less oil while cooking, have decent gap between meals ( 6 - 8 hours ), avoid snacking, keep pedaling for 200 Kms per week, have enough sleep,
I lost 20 kgs in 5-6 months last year. I have gained 6 kgs back till now. I am starting weight loss program again from December and once I lose that 6 kgs that I have gained back, I’ll maintain it. The only thing that works is proper calorie restriction. Nothing else. Calculate your BMR and then find out the exact amount of calories you need to lose weight every week. If you are very overweight then you will lose many kgs without even exercise. Later you can add mild exercises to loss more.