10 Evidence Based Weight Loss Tips
Weight loss and the fastest ways to achieve it!
A long-lasting question in every individual's mind, who are keen to lose weight promptly.
Are you sure about some basics and eating patterns when it comes to weight loss?
Have you ever thought, whether the promises made regarding weight loss are scientifically proven? Do you check for the credentials of a person who suggest weight loss?
Amidst there are common perceptions about dieting and weight loss, that we all hear often: don’t eat rice, drink more water, never skip breakfast, the list goes on.
All these assumptions seem to be known but we often feel hesitant to approach qualified Dietitians/Nutritionists regarding the claims and myths about obesity.
The fact is everyone has different body requirements, activities and food preferences. Not one size fits all!
In our journey of exploring weight loss tips, let's unravel some evidence-based facts that is, worth putting the spotlight on!
1. Frequency of meals, smaller or larger?
A recent study from the University of Ottawa found that on a low-calorie diet, there was no weight loss advantage to splitting calories among six meals rather than three.
Another research found that switching from 3 daily meals to 6 small meals did not boost calorie-burning or fat loss. In fact, the researchers concluded, eating 6 meals a day actually made people to crave more.
The best way to achieve weight loss consistently is following the fundamental mantra:
Energy In < Energy Out (Weight loss)
Energy In = Energy Out (Balanced)
Regardless of how often you eat, the portion control and daily calories matter a lot. Don’t get influenced by fake statements and quacks advice in terms of weight loss.
Consult Qualified Professional – Dietitian!
2. Fancy/Fad diets (keto, detox) aids in quick weight loss
Verdict: There’s no quick fix when it comes to health. Fad diets are not sustainable and provides only minor nutrients to the body and eliminates major nutrients which are necessary for other metabolic functions.
The weight loss is due to low calorie intake which is regained when its discontinued and causes lethargy or tiredness.
Fact: Weight loss is not about depriving of nutrients your body needs. It’s about how you plan your calorie requirements based on the activity, food preferences, number of kilos to be reduced and individual medical conditions.
Under Professional Guidance!
3. Ditch carbohydrates if you’re losing weight
Verdict: The balanced diet comprises of 65-70% from carbs. Regarding weight reduction, source should be from complex carbohydrates which inhibits over-eating, provides satiety and prevents constipation.
Fact: Exclusions are simple carbs (refined flour foods, fried, junk, pastries and carbonated beverages) as they accumulate as fats after metabolic mechanisms. Introduce healthy food & snack options for employees in the café or office pantry with Nutritionist guidance.
Say no to simple carbs!
4. The lower the calorie intake, the healthier you’re!
Verdict: Absolutely not! As far as the healthy aspect is concerned, reducing calories means reducing the quantity of food intake. One might leave out on important food groups in the attempt and ultimately end up with a pile of deficiencies.
Fact: Calories are not our enemies, but unhealthy sources of calories are! Increasing your calorie intake by consuming those pastries, French fries, burgers and pizzas are the culprits of unhealthy weight gain.
Right calorie count matters!
5. Skipping breakfast aids in weight loss
Verdict: Breakfast is the important meal of the day as it provides the major energy requirements for your day. People try to cut calories, by skipping breakfast. But portion size matters a lot in weight loss rather than skipping meals.
Fact: Skipping breakfast can have many effects on your body such as feeling drowsy, headaches, drinking more caffeinated beverages and tending to eat more in the next meal.
Research suggests that people who skip breakfast are more prone to heart disease. Remaining in a fasting stage for longer is more stressful for the body and makes it work harder.
Fasting for a long time and then overeating causes fluctuations in the blood sugar level and increases the risk of diabetes.
Moderation is key!
6. Mindful eating and weight loss:
Mindful eating is a practice where people pay attention to how and where they eat food, to maintain a healthy weight.
- Sitting position to eat: Pay attention to the food to understand your body needs and gut intentions.
- Avoiding distractions while eating: Do not turn on the TV/laptop/phone.
- Eating slowly: Take time to chew and savour the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
- Making right food choices: Select foods that are nourishing the body with nutrients and provides satiety for longer hours.
7. Diet and exercise tracking helps in weight loss:
The activity of individual (Sedentary/Moderate/Heavy) also decides the caloric requirement of a person.
Researchers found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study shows positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.
8. Is dietician necessary for a weight loss?
To manage lifestyle, irregular appetite and eating disorders. To mend the feeling of fatigue and tiredness even after getting ample rest.
To build up immunity, prevent frequent infections& hormonal problems. To seek nutritional advice before stepping into health impacts of obesity.
To deal with food allergies or intolerances or fads. This includes healthier meal plans and better food choices based on an individual requirement.
Healthy & Effective Weight Loss!
9. Managing stress levels
Stress literally hijacks our hunger hormones, tricking us to feel hungry when we are not.
10. Cut back on added sugar.
It’s obvious some of your misconceptions might be smashed but, we have provided with clear evidences what’s necessary for obese individuals for proper and sustainable weight loss.
Do you have any other dieting strategies for obesity apart from these? Share your experience and queries in comment section.
ABOUT THE AUTHOR
Indu Vaishnavi R, Dietician