Eat Right To Lose Weight
Many of us have struggled with weight issues at one point or another. I too have had my share of woes with weight issues. All through my childhood and college days, I was the correct weight and quite lean. While I have never been a sports or exercise enthusiast, I love walking. During those days, since I had only a bicycle, I either cycled or walked most of the time. Add to this, I also played badminton on & off. Being from a Tamil Brahmin family, we usually were done with dinner by 8.30 pm. I followed this with a stroll before hitting the bed. As with many from our generation, I also helped out with household chores like sweeping & mopping. All this helped me keep fit and my weight in check.
However, this changed once I started working. The erratic hours and easy access to a bakery just below the office (with desk delivery!) had me eating junk, which I was not used to. The walking, cycling, and badminton too soon reduced because of the hours. Within 2 years, I also got married and set up a new home with my husband. With no parents in the house to supervise, I got into the habit of reading late into the night, which affected my sleep quality. Slowly but steadily my weight increased. Then in 2013, I was diagnosed with hypothyroidism which meant my metabolic rate was very low. I was never a big eater, but my body was unable to burn what little I ate. Things only got worse as time went by – and during the pandemic, I gained 4 kgs.
Photo by Ella Olsson from Pexels-min
In December last year, I started having problems with my periods. After putting it down to stress, hereditary issues, early menopause, and other things, I finally made an appointment with the doctor in early March. The tests showed that part of the problem was because of weight gain and if I didn’t do something about it soon I would probably have to go in for surgery.
This was a wake-up call of sorts for me. I was always comfortable in my own body and never one to bother about size as long as I was healthy and fit, and so had never considered dieting. And like I said, I am not a big eater and by now had cut down on junk food as well. ( I am self-employed and work from home now most of the time….so not easy access to the bakery 🙂 ). So…I really did not know how to reduce weight without compromising on my dietary needs.
Finally, I reached out to a good friend who is also a well-known dietician and clinical nutritionist – Ms. Swati Narshana. After understanding my health issues and lifestyle, she came up with a plan for me. She was wonderful to work with and made weekly follow-ups on my improvement and changed the diets regularly so that my body did not get used to a particular routine and continued to burn fat. My biggest challenge was maintaining the meal times – so she worked with me on this drawback and helped me get on track with the timing as well. In two and half months I managed to lose 6 kilos, which I had never thought was possible. I now feel lighter and more agile.
Photo by cottonbro from Pexels-min
Here are some tips for a healthy weight loss that worked well for me
- Don’t go on a crash diet or follow fad diets.
- Consult a good dietician to set up a plan based on your individual needs. Eat a well-balanced diet for wholesome nutrition.
- Start your day with some form of simple cleansing like having hot water and lemon. It helps remove toxins and aids the diet you follow throughout the day for weight loss
- Eat at regular intervals. This helps address over-eating and controls meal portions.
- Have an early dinner – preferably by 7.30-8 pm
- Exercise daily. I walked for an hour every day and also did some simple muscle strengthening exercises at home like squats, planks, lunges etc., for 15-20 mins
- Get ample sleep. There is a reason why it is said you need to sleep for 8 hours. With enough sleep, you wake up refreshed and ready to take on the challenges of the new day
- Don’t stress. Stress not only affects our mental health but has an impact on physical health as well, including weight gain. This by far was the most difficult for me with the loss of loved ones and health scares during this pandemic.
- Don’t weigh yourself every day. The scale may not show a daily decrease and you could get disheartened.
- Be persistent and consistent. Some of us may take longer to drop the weight than others. Don’t give up. Also once you have dropped the weight, don’t go back to your old ways but make this a way of life for continued health benefits.
I now plan to continue this journey with a healthy lifestyle and I aim to drop another 10 Kgs by the end of 2021. This should take me to my ideal weight based on my age and body type. As I said, for me, it is not about inches but staying healthy and happy.
Have you faced any challenges with your weight that gave you a health scare? What changes did you make in your lifestyle to get healthy? Do write to me…I would like to trade notes about this journey, with you.