Weight loss myths

Things To Consider Before you Plan weight loss

Are you heading for a quick weight loss and searching for an ideal weight?

Unfortunately, there is no so-called perfect weight for everyone, as this idealism differs from person to person. So ditch your old diet rules, and Here are some brand-new hacks and reminders for you! Let’s check it out.

Table of Contents
    Add a header to begin generating the table of contents

    Importance of healthy weight  

    A healthy weight is not just a number but a frame of reference for your future well-being. Healthy weight maintenance is essential for healthy well-being. There is no standard for a healthy weight for everyone; it differs from person to person depending on age, sex, genetics and underlying disorders.

    Preserve, Don’t procure

    Maintaining a healthy weight can reduce the risk of heart disease, stroke, diabetes, high blood pressure, and many other lifestyle disorders.

    How to lose weight in a healthy way?

    There is no rule for weight loss, and you shouldn’t rigorously take weight loss. Sounds interesting, right? But is it possible? Yes, but you need to be stubborn, which requires constant effort.

    Weight loss is not just a matter of diet control. It combines ditching your old diet plan, exercises and mental well-being.

    How to plan a healthy diet?

    A healthy diet plan contains all the essential nutrients required for the body and, at the same time, should meet the energy requirements of that person. It differs from person to person, as mentioned already. No single food provides all the calories and nutrients that the body requires to stay healthy. A balanced diet with all the essential macronutrients like carbohydrates, protein, and fat, along with micronutrients such as vitamins and minerals, is recommended.

    It should contain fruits, vegetables, cereals and pulses, meat and dairy products, and fats and oils. 

    Sample 1200 Calorie Weight Loss Diet Chart Plan

    Are you looking for an ideal diet chart? 

    However, one’s nutritional requirement varies based on various factors such as gender, age, and underlying medical conditions. 

    Geographical variation also plays a role, with North Indian diets being vastly different from South Indian ones. 

    Meal plans for vegetarians do not suit non-vegetarians, so we cannot standardize a meal plan. 

    However, let’s check out the 7-day diet plan, also known as a 1200-calorie diet plan, as a sample, and any individual should not follow it without consulting a nutritionist.

    6:30 AM: Cucumber Detox Water (1 glass) or water mixed with lime juice and honey

    8:00 AM: Ragi Dosa / Moong Dal Dosa with coconut chutney with one glass of skimmed milk

    Noon: Buttermilk or paneer

    2:00 PM: 1 bowl mixed vegetable salad with rice and Dal or Chicken Curry

    4:00 PM: Cut Fruits (1 cup) or Seeds Trail mix or Lotus seeds(makhana)

    5:30 PM: Tea with Less Sugar and Milk (1 teacup)

    8:50 PM: 1 Bowl Mixed Vegetable Salad with millet roti and vegetable curry

    Exercise

    Diet Or Exercise? Some may have this thought process, but both are important! Being active is the best hack for weight loss. Activities burn your calories and fasten your weight loss journey. So let’s move on to those exercises.

    • Start with low-impact exercises like walking, squats, lunges etc.
    • Continue this for one or two weeks to adjust your body to this new activity.
    • Slowly move on to high-intensity interval training workouts like burpees, mountain climbing, jumping jacks etc.
    • Try some yoga poses like bhujangasana, virabhadrasana, trikonasana, Sarvangasana, Surya namaskara etc.

    Dos and don’ts during weight reduction

    Do’s

    • Stay hydrated
    • Avoid excess eating
    • Proper food at the right time
    • Consistency is the key to success
    • Eat an adequate diet containing all essential nutrients
    • Always consult a dietician before beginning
    • Stick to a healthy lifestyle
    • Start your day with plain water or a herbal infusion
    • Please switch off the gadgets while eating as it can lead to overeating
    • Exercise is a must
    • Maintain a proper sleep-wake cycle 

    Don’ts

    • Do not  your day with caffeine
    • Don’t skip meals
    • Avoid unnecessary slim pills
    • Do not over fast
    • Avoid packed instant foods
    • Do not overstrain for weight loss
    • Do not sit in a place for longer
    • Control your cravings

    Common myths and facts about weight reduction

    1. Myth: You need to do vigorous exercises

    Not true. It would help if you concentrated on healthy weight loss, which is possible with your constant efforts. Make sure that you start at a slow pace and slowly increase your levels. 

    To lose weight, you must burn the right amount of calories. This can be accomplished by eating less, burning more and, for best results, combining both.

    2. Myth: Healthier foods are more expensive

    You might be in a world of myth that healthier foods are more expensive. However, if you try replacing ingredients with healthy alternatives from your kitchen garden, you’ll probably find your meals will work out costing less.

    3. Myth: Carbs make you put on weight

    Carbs are not your enemy; you should take enough carbs in your diet to maintain a balanced diet. Incorporate whole grain and wholemeal carbohydrates In your diets, such as brown rice, wholemeal bread, and potatoes, with the skins on to increase your fibre intake. Do not try to fry starchy foods, as it can be harmful when trying to lose weight.

    4. Myth: Starving is the better way to burn calories

    Starving is no longer a healthy way to lose weight as it can backstab you by causing severe nutritional deficiencies and putting on more weight than before. 

    Your body will be low on energy, which may make you crave fatty and high-sugar foods. This can make you eat more and put on more weight.

    5. Myth: Some foods speed up your metabolism

    Metabolism is a sum of all chemical processes inside the body to keep us alive and our organs properly working, such as breathing, repairing cells and digesting food. 

    These processes require energy and the amount of energy required depends upon various factors such as body size, age, gender and genes. Therefore, foods claimed to boost metabolism are not always healthy. Beware, as these products may contain high levels of caffeine and other harmful items. 

    6. Myth: All slimming pills are safe to use for weight loss

    Not all weight loss tablets are effective or safe to use. There are several prescribed medicines available for weight loss. Other unscientific and unlicensed weight loss products on the market may contain ingredients that may hamper your health.

    7. Myth: Foods labelled as ‘low-fat’ are always a healthy choice

    Beware! Foods labelled “low fat” are not so always. If a food is marked as “low-fat” or “reduced fat”, it should contain less fat than its full-fat version, but that doesn’t make it a healthy choice: Check the beauty of the back labels and not on the front. Some low-fat foods are likely to be high in sugar.

    8. Myth: Leaving all snacks can make you lose weight

    Snacking isn’t the problem when it comes to losing weight: what matters is the type of snack. So let your snacks be healthy and dense with essential nutrients like dry fruits and dried seeds like pumpkin seeds, sunflower seeds, chia seeds etc.

    9. Myth: Skipping breakfast is a better way to lose weight

    Skipping breakfast is not a good idea. To lose and maintain weight, you need to reduce the calories you consume and increase the number of calories you burn through exercise. But skipping breakfast all of a sudden can result in tiredness, and your body may starve of essential nutrients. If so, you are more likely to snack on high-fat and high-sugar foods, causing weight gain.

    Scroll to Top