AFTER MY return from a trip in Italy, I brought five kilos of baggage in my body. Being stuck inside the house for a long period of time, attention diverted to binging while watching movies in Netflix or interesting videos in YouTube, or simply eyes glued on Facebook or IG, topped with movement limitations to preserve safety during this pandemic crisis, translated to an absolute weight gain.
Literally, all my friends and colleagues, gained weight and struggling to drop it off. They tried different weight loss programs, which are easily accessible in some online applications, but the weight goes down and up. We call it a yoyo cycle. What is the problem here?
Sustainability. You need to choose a diet regimen that you could maintain. Everyone’s body is different. So,the best person to decide on which of the hundreds of diet systems out there is the right one is no other than you. Otherwise, there’s a big probability that you will quit or cheat, which leads to failure to achieve your goal.
Start your weight loss routine, by drinking half a liter of water upon waking up, an hour before you take your breakfast. Afterwards, finish 2.5 liters throughout the day. Typically, most people wake up hungry. When in fact, the reason for this is dehydration from sleep, not from lack of food or hunger. By the way, skip breakfast if you don’t feel hungry. Avoid being trapped in the three times a day, scheduled eating. Rule of thumb: Eat only when you are hungry. Start listening to your body’s dictation.
The myth of getting weaker and prone to sickness if you don’t eat three major meals a day is absolutely untrue. As a matter of fact, those who eat less are much healthier and energetic than those who consume more. I know elders in their 80’s and 90’s who eat only lunch and light fruits or vegetables before dawn. Yet they are more vibrant and healthier than some of the younger ones.
Step up your fiber intake. Having a good proportion of fiber in your food helps you lose those pounds. Fiber helps in digestion, makes you feel full, and a good detoxification for the stomach. Fruits, vegetables, oats, whole grains, beans, seeds and nuts are all rich in fiber. Ideal intake, 25-30 grams daily.
Increase your protein intake. Protein helps in turning up the metabolism process, hence, burn calories faster and builds up muscles. Dietary requirement is about 45 grams for women and 55 for men.
Count your calorie intake. I remember my sister Angela, who is a movie actress and a model. Whenever she wanted to lose weight, she will start to calculate her calories every single day, up to the tiniest grain, and It works. She will lose at least five pounds a weeknot by starvation but by eating with awareness. I recommend the 1,200–calorie diet, for a promising and fast effect.
Sleep adequately. Interestingly, mounting evidence shows that sleep may be the missing factor for many people who are struggling to lose weight. About 30 percent of adults are sleeping fewer than six hours most nights. According to a research study in the U.S, poor sleep has been linked to higher BMI, weight gain and a higher likelihood of obesity in both adults and children. Sleep eight hours a day. It could be straight eight hours of sleep at night or another way of fulfilling this, is by taking a siesta for an hour or two at in the midday and six hours sleep at night.
Exercise regularly. Physical activity requires huge number of calories to convert to energy, to feed your body’s strength and burn those unwanted fats. Exercise makes you lose weight and helps in maintaining the weight loss. It gives you a lean body, betters circulation, good for your overall health.
Meditate. Still your mind to awaken your inner consciousness, to find clarity, peace and calm. Meditation helps tremendously in managing stresswhich drives most individuals to overeat and lose control. People often put on weight from trying to comfort themselves from what they lack, in their lives or in themselves, with food.
More than having a slimmer body, let us aspire for a holistic healthy lifestyle. Breathe deeply, eat lightly, embrace the sun, cultivate kindness, vibrate cheerfulness, embody positivity, and most essentially live in harmony with yourself and everyone.