Losing Weight, the Healthy Way

In a recent survey conducted by the SA Medical Research Council, it was found that 61% of the South African population is overweight, obese, or morbidly obese. https://cansa.org.za/files/2019/02/Fact-Sheet-on-Obesity-and-Cancer-web-Feb-2019.pdf

Being overweight or obese increases your risk of developing various diseases, which are in some cases preventable:

1. Heart disease

2. Stroke

3. Diabetes

4. Cancer

5. Arthritis

6. Hypertension

Losing weight may help to prevent and control various non-communicable diseases. Losing weight quickly by following “fad diets” are not the way to go. Often, dieting methods which involve dietary shakes, foods and supplements, or excluding food groups from your diet do not work. If they do, the results are just temporary, and chances are that you will regain all the weight again.

It is better to lose weight the healthy way, which will provide lifelong results. You must set realistic weight loss goals and aim to lose weight slowly and consistently, in a natural way.

Here are some tips on how you can lose weight the healthy way:

1. Set A Realistic Weight Loss Goal for Yourself

Keep your goals realistic. Have a mindset that you want to eat healthy and nourish your body to stay healthy for the rest of your life.

Once you have established your goal, decide on your big WHY, the reason that you want to do it in the first place and start taking action to implement your new healthy eating habits in your daily routine. Stick to it and make sure that you follow your own guidelines, that works best for you.

2. Do Not Starve Yourself

The key to a healthier way of losing weight is lifestyle change, not a calorie restricting diet.

You may seem happy and feel that you are losing those unwanted fat by skipping meals, but it is unhealthy and messes with your metabolism and you will regain the weight back once you start eating regularly again.

3. Start Your Day Right

Mothers always say that breakfast is the most important meal of the day. Have a healthy, balanced meal consisting mostly of whole food in the morning to jump-start your metabolism.

4. Eat Smaller, Healthier Meals More Frequently

Three lighter, healthy meals and two healthy snacks a day can prevent overeating at fewer sittings. It is also important to include protein with every meal and snack, for instance having 5 almonds with your apple as a snack. This will aid your metabolism and keep your blood sugar levels in balance.

5. Drink Enough Water

Our bodies are made up of 70% water. Your body needs sufficient water for all cell function, to burn fat, to get rid of toxins and to keep your cells hydrated and healthy. Drinking enough water, around 2 liters a day, also reduces cravings and helps you feel fuller for longer.

6. Avoid Processed or Refined Carbohydrates

Plan your meals around lots of fruits and vegetables (around 7 servings a day), whole wheat bread and pasta, healthy grains such as brown rice and oats, and good quality meat and protein rich foods. Refined or processed carbohydrates such as white flours, white pastas, white rice, sweets, chocolate, sodas, pastries and baked goods should be once-in-a-while indulgences only.

7. Consume Enough Healthy Fats

Eat foods high in essential fats (the good fats - omega 3 and 6), such as fish, avocado, seeds, and their cold pressed oils. It is a myth that low fat leads to greater weight loss. Our bodies crave fats and need them in order to function properly. When you give your body the right fats, you’ll stop craving fatty foods.

8. Exercise

Park your car further from the shop when you go shopping, take the stairs instead of the elevator, go for a run or hike with your family, or move in the way that feels most comfortable for you. Use these activities and other home chores of you are not able to go to a gym. Make sure to move for at least 150 minutes a week or 30 minutes a day for 5 days of the week.

9. The 80/20 Rule

The 80/20 rule is a great way to start your healthy weight loss journey, eat nutritious foods 80 percent of the time. Allow yourself to indulge in less healthy food for the remaining 20 percent of your meals. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious, whole foods that include whole grains, good quality protein, fruits and vegetables and beans and pulses.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself and lose the weight in a healthy and sustainable way. Eat healthy (at least 7 servings of fruit and vegetables a day), drink plenty of water, get enough sleep and exercise. This will help you to lose weight and improve your health, which would result in a new, healthier you.