Medically reviewed by Sindhu Vas, Masters in Nutrition and Food science
We have heard stories about people losing weight in a short period of time only to gain it all back. The reason is, as much as losing weight, keeping that weight off is also quite challenging.
When you revert back to your old ways after achieving your goal, weight gain is inevitable. In fact, you would gain more weight when compared to the initial weight.
So how to stay slim and keep this weight off?
You should remember that when you adopt any weight loss or health regime, it is not for a short period of time but to be followed throughout your life.
To stay slim and thin, you have to make essential lifestyle changes and stick to it even after achieving your goal weight and size. After losing weight, going back to gorging pastries and gulping soft drinks will not help. This will only bring back the lost weight and some more.
We dieticians at Truweight suggest five golden tips to our clients to stay slim. These tips are easy to follow and once you incorporate it and be consistent, it will become a habit.
1. Plan everything
Planning plays a huge role in shaping your wellness journey. When you indulge in weekly meal planning, you pay extra attention to what you are going to eat throughout the week. This gives you a chance to make healthier choices.
When we eat without any planning involved, we tend to eat mindlessly which adds extra and unhealthy calories.
Weekly meal planning can also help you save money. When you order food from restaurants, you spend more money on unhealthy foods. Whereas, when you plan meals, you are inclined to buy fresh and raw foods. This gives you an opportunity to cook healthy meals and budget your food.
2. The rule of 5
This rule of five indicates the five major groups in a well-balanced diet – Complex carbs, proteins, low-fat dairy, fruits and vegetables.
Including these food groups in the everyday diet is very important for overall health. Below are the functions of each of these food groups and how they help you in maintaining your weight.
Unlike simple carbohydrates like white rice or pasta, complex carbohydrates take time to digest. The body breaks it down slowly and thus, there is a steady rise in the blood sugar levels.
And since it is digested slowly, it keeps the stomach fuller for a longer period of time. This makes it a great food group for diabetic patients and for weight loss.
Complex carbohydrates can be found in vegetables, whole grains, millets etc.
Protein is another important food group for maintaining your weight. Protein plays a very crucial role in building and repairing tissues, building bones, muscles etc. It is also responsible for making hormones, enzymes and other important chemicals.
When you include protein in every meal, your stomach is satiated and is fuller for a longer period of time. This helps you to keep an eye on your calorie intake.
Foods like chicken, eggs, beans, lentils, pulses and sprouts are rich in protein.
Low Fat Dairy
Dairy products are a great source of probiotics and including them every day in your diet can provide you with immense benefits.
When you take low-fat dairy, you cut cholesterol, saturated fat and excess calories while upping the intake of calcium, protein and other essential vitamins and minerals.
Fruits are rich in antioxidants, vitamins, minerals and fibre and they are a great snack option.
When you consume fibre more, you ensure proper bowel movements, lower fat and cholesterol levels in your body. Fibre will also keep your stomach sated for a longer period of time. This will help you to stay slim.
As mentioned above, vegetables are the best source of complex carbohydrates. They are loaded with micronutrients, fibre, vitamins and minerals. They are very important for your body’s overall wellness.
Well, the importance of ‘five’ does not end here. Have five servings of fruits and vegetables daily and exercise at least five times a week to maintain a healthy weight.
3. Be active
This ‘be active’ is apart from the time you spend on exercising. Spend at least 10 minutes to play with your kids or walk your pet. Take the stairs instead of the elevator. If possible, stand and walk more at your office. This will also help you to maintain your body weight.
Variety in your platter will indeed excite your taste bud. When you head to the supermarket, do not hesitate to pick a new vegetable or fruit you see.
This way, you will introduce variety to your flavours and add more nutrition to your body.
5. No parties on an empty stomach
If you are heading to a party, eat something healthy before leaving. When you party on an empty stomach, you will be more likely to eat junk that too in excess.
This adds unhealthy calories to your body and when you do it often, this leads to weight gain.
We at Truweight completely believe in nutrition. We attack the 7 root causes of weight gain. Hence our clients are able to lose weight, become healthier and fight several lifestyle diseases.
By following the above-mentioned tips; you will not only lose weight in a healthier way but will also avoid weight gain in the future.