Wanna lose weight? Here’re easy tips to achieve the target

Many of us want to lose weight and spend hours searching the Net for easy tricks and tips to achieve the goal. We wonder as if a magic wand could take away this entire “unwanted fat load” from our body. But, we need to be realistic, so just to simplify this complex game, here are ways to lose weight easy and smoothly:

1. Set realistic goals: There are numerous diets available in the market which claim easy and quick weight loss. However, healthy way is crucial for weight management and as per researches, 500g1kg a week is a healthy weight loss. Setting unrealistic goals can lead to frustration and are often not achievable. Also achieving self- determined weight goals are more likely to be sustained well.

2. Plan your week: Planning a weekly menu is not difficult as long as daily meals and snacks have protein, fibre, complex carbohydrate and healthy fat.

For example, easy healthy breakfast options are: milk, oats, smoothies, almonds and seeds, besan chilla, cheese sandwich, parantha and curd, etc.

For lunch, dals/ beans ( legumes) or cheese are good options with vegetables and complex carbohydrate like rye, barley, etc.

3. Make a grocery list: After setting realistic weight loss goal, next step is to plan your weekly grocery list. The best list includes a wide variety of foods. Weight loss food is not necessarily diet or low calorie products; there are plenty of seasonal and locally available foods which are equally good for weight loss.

a) Complex carbohydrate: Include this in your diet. Experts recommend low glycaemic load food such as oatmeal, wholegrain rye bread, barley, buckwheat, etc.

b) Proteins: Eating protein- rich meals can help with weight loss and the reduction in insulin resistance. It makes you feel full for longer. Include protein, for example chicken, meat, fish legumes, cheese, curd etc. in each meal.

c) Fats: Oils and fats also play an important role as eating healthy fats such as Omega- 3; found in fish can help lower fasting insulin levels. Having ghee, mustard oil, flaxseed oil, canola oil are also a few good options.

d) Vegetables and fruit: Likewise eating greens can help improving insulin sensitivity due to the presence of magnesium found in leafy greens. Plenty of fresh vegetables help the body to regulate acid levels. An alkaline diet helps the body lose weight faster and reduces the risk of various diseases such as diabetes, heart disease, increased lipids, etc

4. Water is the elixir of life: Water is an important element for our body. It helps remove waste products and keeps the body toxin- free. All infections in the body develop in an acid environment. Water helps to balance the acid- alkaline base.

5. Regular follow- ups: Don't hesitate to take professional help to push your weight loss journey in a positive and effective manner. Regular follow- ups are important for checking weekly weight and measurements. Your nutritionist/ dietician can also help you plan your diet which is required for healthy metabolism.

6. Importance of exercise: Combining physical activity with healthy diet is an effective way to lose weight. Not only does it help lose calories, it also improves your well- being.

The best exercise is what you enjoy and can follow every day. To feel motivated, try to start it with a partner/ buddy or join group classes. Another option is to get a dog as a companion on your weight loss journey.