Cancellation rate**: 11.8%
Billing types: Single payment
Vendor: metico
When it comes to losing weight, we have been told time and again to eat right and exercise regularly. From following a healthy diet plan to working out regime, those who want to lose weight leave no stone unturned to get a fitter body. But often, we miss on some basic yet important things which might also impact our weight loss journey. Here we have mentioned a few important things that must be followed to maintain a healthy body weight.
Avoid skipping meals: It’s important to follow a sensible weight loss journey. Skipping meals will not help in losing weight but it may impact your physical and mental wellbeing. Also, when you skip meals, you might end up eating more. Remember, when you are hungry, you’re less likely to make healthy food choices.
Don’t expect quicker results: It is rightly said that gaining weight is easier than losing weight. It needs a lot of determination and willpower to follow a healthy lifestyle. On reaching a weight loss plateau, you might feel demotivated. And, this is the point which might break or make your weight loss plan successful.
Portion eating: Instead of eliminating your favourite foods from your diet, indulge in portion eating. This is the best practice to maintain a dietary balance.
Breakfast is important: Breakfast is the most important meal of the day and should never be skipped. Increase protein intake in your breakfast meal as it will help you stay fuller for a longer duration.
Eat sufficient: Eating less may not be the perfect solution to lose weight, instead it backfires in most cases. Hence, it’s important to know the number of calories required by your body. Get proper information about what all nutrients you must eat for a healthy living.
Grocery shopping on full stomach: This is the secret to a healthier body. Whenever you go for grocery shopping, go on a full stomach. This trick will help you to choose healthy fruits and vegetables and you will not crave for processed and junk food. And you will end up eating a healthy diet.
Eat slowly: Eating slowly will help in proper digestion of food. Also, when you savour your food, you are less likely to indulge in overeating.
Cook your own food: This is another secret of healthy eating. When you cook your own food, you are more likely to fix a healthy meal.
Sleep properly: Sleep properly. Avoid any distraction as it may interrupt your sound sleep and you might feel cranky, lethargic and distracted the following day. Sound sleep will also help you to stay active throughout the day.
Walk more often: This is a basic yet important tip. Instead of using elevators and escalators, use stairs. If you have a sedentary job, get up after every two hours and take a five to ten-minute walk.
Stay hydrated: Staying well hydrated is another key to a healthy weight. You must know how much water your body requires. Drink accordingly and don’t let your body stay dehydrated.
Make a day’s eating plan: This may sound like a task but following it is worth a healthy life. Make a plan for the following day and stick to your eating plan.
Use small plates: Even researchers have proved that when you eat in a small plate, you tend to eat less. Avoid eating in bigger plates as you might eat more.
Treat yourself: Cheat days are important but remember don’t overindulge. Even on your cheat days, make a smart eating choice.
Say no to frying: Fried foods are the main culprits of weight problems and obesity. They do no good but only harm your health. Try to eliminate fried food from your diet and you will see faster and effective weight loss results.
After following all the fad diets possible for six long years, Kern Kapoor finally realised that he needed to work on his approach towards weight loss. Kern realised it’s not about how quickly you lose weight but for long you are able to keep it away after losing it.
His weight loss journey is now not only his story but of hundreds of other people who follow him as their diet coach. Yes, he read and learned about nutrition and not only lost weight but also helped others to do so. Here’s his detailed journey, which is inspiring to the core.
Name: Kern Kapoor
Occupation: Engineer turned Nutrition Coach
Age: 24 years
Highest weight recorded: 109 kilos
Weight lost: 34 kilos
Duration it took me to lose weight: 2 years
The turning point: My mum got me a jacket for my 18th birthday, which was small for my size. She looked at me and said that it was the largest size jacket available in the store. It didn't bother me much but later that day when I went to her room, I saw her crying. She was worried about my health. That was one of the most painful moments of my life and it was then that I decided I needed to do something about my weight.
My breakfast: Depends on how much time I have! If I'm in a rush, oatmeal and fruit is quick and easy. Otherwise, I love eggs, avocado and smoked salmon on toast.
My lunch: Veggies and a high-quality protein source (seafood, lentils or beans). I usually have rice and/or roti with it.
My dinner: Very similar to my lunch. I ensure I have different types of veggies and one protein source for each meal. For carbs, I enjoy having rice, millet, couscous and sweet potatoes.
I indulge in: Honey, dark chocolate, tea cakes and jaggery with roti. I don't have particular cheat days and allow myself these treats, which are guilt-free. It's just that I only need to have a mouthful to satisfy my cravings.
My workout: I play cricket three to four times a week and also lift weights two to three times a week.
Low-calorie recipes I swear by: I love calamari or grilled fish with a roasted vegetable salad!
Fitness secrets I unveiled: I used to go on crash diets in the past. I would lose weight really quickly but as soon as I plateaued, I would go back to my old habits. I would then end up gaining back more weight than what I started with. This yo-yo diet cycle went on for six years. I finally decided that it is not about how quickly you lose weight, but how long you keep it off.
I started to take a more strategic and sustainable approach. I learned about psychology and behaviour change techniques. I realised that you will always be able to achieve more in the long-term than in the short-term.
How do I stay motivated? Funnily enough, I don't need motivation to keep me going anymore. The way I've built my habits, they are automatic and easy to maintain.
How do you ensure you don’t lose focus? I've started helping other people lose weight through my online Nutrition Coaching business. My weight loss journey has become more than just about myself. It has become a tool to inspire and help others on their own weight loss journey. When people look up to you, it becomes natural to want to be the best version of yourself on a daily basis.
What’s the most difficult part of being overweight? For me, it was actually feeling helpless after trying so many fad diets and exercise challenges. I would stick to a diet religiously for a month. Lose a few kilos, only to put it all again as soon as I lost my motivation. Every time I failed, I was imprinting a strong negative belief - that I was just meant to be overweight. It was in my genes. It’s my body type. I have a low metabolism. It's just the way I am and I can’t change it no matter what I do. I wouldn’t get selected in sports teams. I had serious self-esteem issues. It wasn’t fun. I'm glad I tried a different approach that worked in the long-term!
What shape do you see yourself 10 years down the line? I'm pretty happy with my shape right now. But there's always room for more muscles and abs! I would also love to increase my flexibility to help my Yoga practices.
What are the lifestyle changes you made?
I started eating slower. This combined with mindfulness, meditation and yoga helped me understand my body's hunger signals better. I read books on mindset, psychology and nutrition. I joined a district level cricket club that had a strong focus on fitness. I took better care of my sleeping habits.
What was the lowest point for you? The story about my mum mentioned earlier. How she got me a jacket for my birthday and it didn't fit even though it was the largest size available in the store.
Lessons learnt from weight loss:
"You always overestimate what you can do in a year but underestimate what you can do in 3 years"
"It doesn't take as much work as you think, but almost always takes longer than you think."
"Whether you believe you can or you cannot, either way you're right."
No comments:
Post a Comment