Did you know one of the most searched queries on weight loss over the internet is—‘How to lose weight fast?’ There are numerous ways described to help one get the answer. But despite the knowledge and the widely available tips, India remains the third most obese country in the world (according to a 2014 report). So why do we fail to lose weight? Lack of motivation? Lack of knowledge? Or trying something that doesn’t really work?
The real reason is lack of proper knowledge and the wrong approach. You should take the right steps in reducing your weight and expanding waistline. Else the dangers could cost you your health and well-being.
WHY YOUR BODY WILL THANK YOU FOR LOSING WEIGHT
Obesity sets the stage for insulin resistance which happens prior to the onset of prediabetes or type 2 diabetes. Insulin basically works like a key to let the sugar get into cells where it is needed. If it doesn’t function properly, sugar levels increase in the blood leading to prediabetes and diabetes.
Incidentally, insulin resistance also leads to obesity. Controlling one factor can considerably lessen the risk of the other and reduce the chances of developing related consequences.
Weight gain is known to compromise one’s heart health. Over time, fatty deposits on the arteries can increase the chances of heart attack, cholesterol levels and triglycerides.
Obesity increases the risk of developing sleep problems like sleep apnea. The fat deposits around the neck can momentarily stop breathing at night. Snoring is a common symptom of sleep apnea.
Obesity can lead to fatty liver, scarring the organ and leading to other related complications. Obesity is also considered to be a significant risk factor for various kinds of cancers.
There is a strong correlation between obesity and major depressive disorders. Also, discrimination based on body size has a significant effect on one’s mental well-being.
WHAT YOU CAN DO
It is never too late to begin your journey towards good health and weight loss. But stop depending on any kinds of shortcuts methods or fad diets, instead proceed in your weight loss journey in a more scientific and planned way. Here are a few things that you can do:
1. Understand what’s causing you to put on weight or not letting you lose weight easily: Remember every body type is different. Each of our metabolism is different and responds differently to food and exercise. While people are now aware of body composition analysis where they know their percentage of fat, muscle, etc., they still do not understand what’s increasing their fat percentage, especially the visceral fat.
One needs in-depth assessments in terms of their diet, fitness levels, stressors and sleep. All of these are factors that affect metabolism, insulin resistance, blood sugar levels can cause increased obesity.
2. Opt for a personalised approach to diet: Did you know that all healthy foods might not be good for you? Sometimes you might be eating healthy, in moderation, but your blood sugar levels say a different story. This is because everyone has a unique glycemic response to foods, which means how your blood sugars respond after having a certain food. For instance, two people will have different blood sugar readings after having the same food. This is why a personalised approach to diet is necessary to know. Our programs come with a CGMS device that painlessly monitors blood sugars for 14 days in response to food, activity, sleep patterns, and mood swings. It takes around 1300 such readings which are mapped with the food and activity of a person through specialised software. This helps to track and tweak diet and behaviour for better blood sugar control and weight loss.
Also, one needs to be attentive towards including micronutrients in the diet. Essential nutrients like calcium, phosphorus, zinc, magnesium, iron, potassium, sodium iodine and vitamins like Vitamin A, B, C, D, E, and K help in proper muscle development, build immunity, improve metabolism and energy expenditure and help you to lose weight. So balancing these micronutrients in the diet is crucial.
3. Upgrade to personalised fitness plans: Probably walking 10,000 steps a day is not what is going to work for you or just doing 30 minutes of Zumba. Sometimes you need a combination of exercises or a personalised plan to fight the fat war. Look for an expert who can help you.
4. Don’t neglect other aspects that affect it: Lack of sleep and weight gain have a strong link. Fewer hours of sleep in the night can increase the secretion of the hunger hormones (ghrelin) that make one eat more or trigger mindless emotional eating. It also slows down metabolism and increases glucose levels in the bloodstream.
When the body and mind are deprived of rest and rejuvenation, it takes a toll on one’s mental health, which can significantly derail one’s efforts in the weight loss journey. So it is advisable to have your eight hours of shut-eye and pay attention to your mental well-being to fight the flab.
5. Focus on long-term behaviour change: Don’t aim for completing 10,000 steps on the first day of your fitness journey, try walking for 30 minutes every day and be consistent with your routine. Gradually upgrade yourself from walking to jogging to weight training. Make small changes that are sustainable.
We know weight loss isn’t easy. It is a lonely journey that needs some exceptional commitment and self-discipline. Probably having a buddy in the form of a digital therapeutics or a DTx program can help. We have come up with a unique DTx weight management program, Reset23, which focuses on helping reduce weight and attain a healthy BMI below 23 while shrinking your waist circumference to a healthy measure.
The program offers detailed macro and micronutrient analysis through our wellness app to help coaches draft a diet chart and work on your nutritional deficits for personalised weight loss meal plans. A team of physiotherapists’ guides on exercise regimens to help lose weight as well as ensure stamina building and muscle strength with minimal risk of injury.
Proper psychological counselling is offered to help one make small behaviour changes that help stay on track with weight loss goals and make sustainable changes to adapt to a healthy lifestyle and keep the flab at bay. Proper stress and sleep management tips also help to bring in these positive lifestyle changes. Weight loss needs a 360-degree approach and that is what Reset23 promises.
The writer is Co-founder and CEO, Fitterfly.
Why do we fail to lose weight? The real reason is lack of proper knowledge and the wrong approach. You should take the right steps in reducing your weight and expanding waistline. Else the dangers could cost you your health and well-being.
