When it comes to weight loss, there are no shortcuts to it. But there are a few ways to achieve healthy weight loss. Weight loss is a lifestyle choice adapted according to our body and is incongruent with nature. We need to learn to listen to our body signals, which are given from moment to moment. Nobody can understand your body better than you.
In this article, we provide you with some tools and methods for quick and healthy weight loss, which, when applied and meditated, will increase your success rate, not only with the weight loss but also maintain it.
10 Steps For Quick And Healthy Weight Loss
1. Why Do You Want To Lose Weight?
The first step to consider before beginning your weight loss journey is to ask yourself this question. You should be clear about your dream and set realistic goals about achieving it. I call it ABC’s of your dream i.e., Create, Believe (have faith), taking necessary Actions every day for achieving your dreams.
2. Tame Your Appetite (Reduce Calorie Intake)
The weight loss formula is only eating fewer calories than you burn in a day. E.g., if you are eating 2000 kcals/d and burning 2200 kcal/d, you are on your journey to healthy weight loss. You don’t need to starve yourself; you need to eat frequent small meals to keep your metabolism on fire. When you start eating “Nutrient-dense foods,” you get fewer food cravings, and you begin to tame your appetite.
3. Tailoring Your Food Portions
To lose weight, one of the easy things you can start doing is to cut down the size of the food plate and balance your meals in terms of carbohydrates, proteins, and fats. Sometimes, it is your eating habits and the amount of food you intake that does not let you lose weight, despite following all the health measures.
4. Introducing Variety In Your Diet
There are lots of varieties of foods present in the world, almost more than 200 species, but most people only eat less than 20 in their whole life. Eating different types of natural foods or spices will give you other nutrients, which will lessen your chances of having food allergies. Try delicious healthy, innovative recipes.
5. Know What Is Hidden In Your Genes
We are the result of our gene expression. Genetic testing can be used as a tool for a detailed analysis of how your body is designed. Based on your DNA test, your exercise and diet plan can be more individualized and customized, according to your needs. Many companies in India do genetic tests that will help you with it.
6. Eating Real And Whole Foods
There are two types of foods: Dead or Alive. The food that takes your energy in digesting them those are considered as Dead foods; likewise, the foods which give you energy and contain enzymes for digesting themselves are Alive foods. E.g., all processed foods, which are cooked, are ‘dead’ to some extent; foods that contain enzymes like raw foods come under alive foods. Depending on your core values, it will help if you make optimal choices.
7. Get Your Daily Quota Of Dr. Movement (Exercise)
Dr. Movement categorizes exercise into two types: Working-In and Working-out. Most individuals consider working out like weightlifting, aerobics, etc. to losing weight. On the other hand, Working-In i.e., energy-building exercises like Pranayama, Tai Chi, Qi Gong, Meditation, Deep Breathing Exercises, etc., builds the immune system and replenishes our energy resources. Consider having both in your routine on rest days, Working-In exercises, and on regular days, Working-Out exercises. And do change your workout routine every 4 weeks to keep the body guessing and growing stronger.
8. Turn On Your Metabolism
There are certain herbs that will help in increasing your metabolism and promote healthy weight loss. Herbs like ginger, garlic, chilies, pepper, ashwagandha, turmeric, etc., boost your metabolism by increasing the heat production of the body. Consume them daily and see the effects. Green tea also makes a perfect choice for weight loss.
9. Take Your Time While Eating
A Chinese saying that needs to ponder is, “Drink Your Food And Chew You Water.” Eating your meals in a relaxed environment, enjoying the food, and expressing gratitude towards the food is an essential step toward having a proper relationship with food. Having food with a joyful state of mind, eating mindfully, and chewing every bite 20 to 25 times will take you towards mindful eating.
10. Eat Only When You Are Hungry
There is no particular time to eat your meals; only you can decide when you need to eat by establishing a relationship with your body, and learning to listen to what your body is signaling, or saying to you. Your body is always talking to you, giving signals. You need to listen to them to develop a healthy relationship with your body. Eat your meals only when you are starving.
“A journey of 1000 miles starts with a single step. So you just need to take the first step and get started.”