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Weight-Loss and the number chase

Updated: Apr 7, 2021

Whenever we think of getting fit and healthy, losing weight is the first thing that comes to our minds, Isn't it?

Have you jumped from one fad diet to another hoping to lose weight?

Did you lose weight??


Creating a calorie deficit will make you lose weight, but the bigger question here is how long do you last on the diet?

Chasing a number on the weighing scale will only help you shed those extra kilos quickly, but what next? How do you maintain a lifestyle which allows you to maintain your weight, feel energetic and healthy and still allow you to eat all that you like.

The only solution for this is building a healthy lifestyle, that keeps you healthy both physically and mentally and fits well with your routine.

Here are 5 tips that can get you started on building a Sustainable Healthy Lifestyle -

1. Eat well: Building sustainable eating habits should be the goal rather than going on a crash diet which is sure to fail after a few weeks or months and end up making you feel weak or binge eating. Aim to eat a balanced and varied diet of vegetables and fruit, grain products, milk or milk substitutes and protein rich foods such as meat and its alternatives. Eat plenty of greens and citrus foods. And don’t forget to drink plenty of water to stay hydrated. Bringing a change takes time, so make changes that fit in your routine. If you are loaded with work in the office start carrying salad which is easy to carry and quick to eat. Slow and steady changes will stick with you for long which fad diets can achieve.

2. Get Active everyday: The most common question that I am asked everyday is, “Is it OK if I don't exercise and just follow the meal-plan?”

The answer is NO, because exercise is the second most important pillar for a healthy lifestyle. Weight-loss is just one of the benefits of exercising which happens automatically the moment your calorie intake reduces. But one of the major benefits of physical activity is that it helps prevent many health problems, relieves stress and makes you feel more relaxed and helps you sleep better.

You don't need to hit the gym to start your exercise routine. Start with something that would fit well with you even if it's a brisk 30 minutes walk or an online yoga session. A simple habit like taking the stairs goes a long way in keeping you fit and active.

3. Keep yourself hydrated: Good hydration is the key to a good diet. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. Adults need to drink around 1.5–2 litres of fluid a day, which equals to 8-10 drinks a day. Low levels of fluid in the body can cause headaches, feelings of dizziness, lethargy, poor concentration and a dry mouth. Many times when we feel thirsty, we misinterpret it as hunger and instead eat. Make a habit to carry your water bottle everywhere you go and keep a jar of water where you sit and work.

4. Avoid Junk: This is a tough one! But totally doable. Junk is addictive and the only way to go about it is by planning ahead. Start observing your eating patterns and make note of the times when you reach out for junk foods for comfort. Shop for fruits, healthy snacks, make a batch of sprouts and keep them ready or carry these so that whenever you have a hunger pang instead of munching on junk you have your snack ready to eat. Have a handful of mixed nuts as an afternoon snack. Or you can make hummus to go with carrots or just simple scrambled eggs. The more healthy foods you add in, the easier it will be to reduce and remove the unhealthy ones.

5. A good night's sleep: A good sleep is the most underrated pillar of health. Poor sleep affects the body's inflammatory responses and hormone balance and causes poor appetite regulation. Thus sleep deprived people have a bigger appetite and consume more calories. Make a relaxing routine before you sleep like reading a book, taking a hot shower, dimming the lights, using essential oils, drinking hot milk whatever works for you to sleep better.

Remember building a healthy lifestyle takes time and practice. Joining the race for weight will only help you reach the right weight, but building a sustainable lifestyle will keep you healthy and strong for life. Try different things and see what you enjoy and fits well with your routine so that it sticks for life!

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