Aiming for the perfect shape is the health goal for many, not only from an aesthetic sense but also from a sustainable well-being perspective. But achieving the hourglass figure or a slim torso is way more challenging. Adding the extra pounds doesn’t take more than two burgers and four sodas a day, but losing the accumulated fat, especially around your waist, is excruciating. Therefore, observing a daily ritual of healthy eating and exercise is a must.
A weight management diet helps burn more calories than is produced from the food you eat daily. However, expert advice is strongly recommended, especially for people under certain medications. Nonetheless, the key to keeping your weight under control is a healthy regime of balanced diet and exercise for the long haul. Let’s dive deep into understanding how a healthy diet can help with weight management.
Weight loss is a personal goal, so the weight management guideline should consider individual requirements: weight loss target, body type, age, gender, and underlying ailments. These factors play a pivotal role in determining your weight management diet. But, typically, the process of managing body weight covers the following points:
1. Calories are Important
To lose weight, creating a calorie deficit is essential. While counting calories may not be enjoyable, it remains crucial as total daily calorie intake influences weight management and overall health, irrespective of diet composition. Keeping a food diary can aid in gaining awareness of calorie counts and portion sizes until a better understanding is developed.
2. Include High-Fiber and Whole Foods
‘Whole foods’ typically refer to natural, unprocessed foods consisting of single ingredients. They generally offer more nutrients and fewer calories per serving compared to processed foods, often termed as ’empty calories’. Additionally, high-fiber foods promote satiety, aiding in weight loss. Fiber is exclusively sourced from plant-based foods like fruits, vegetables, oats, whole grain products, and legumes.
3. Portion Control
Choose smaller plates and bowls during meals to encourage portion control. Gradually, you’ll adapt to consuming smaller servings without feeling deprived. Keep in mind that it takes approximately 20 minutes for the stomach to signal fullness to the brain, so eat slowly and stop before reaching fullness.
4. Build an Active Life
While you can’t compensate for a poor diet through exercise alone, physical activity can effectively burn extra calories and offers a multitude of health benefits, both physically and mentally. Discover an activity you genuinely enjoy and incorporate it into your routine. Keep in mind that sticking with it becomes easier when you find pleasure in it.
5. Eat More Greens and Colours
Fruits and vegetables are rich in fiber and low in fat and calories, aiding in prolonged satiety, particularly those with a low glycaemic index (GI)*. Additionally, they are abundant in essential vitamins and minerals, contributing to overall health and well-being.
6. Keep Yourself Hydrated
Occasionally, individuals mistake thirst for hunger, resulting in unnecessary calorie consumption, when a simple glass of water would suffice.
7. Plan Meals
By planning, you reduce the likelihood of deviating from your diet. Create a weekly shopping list and outline your daily meals and snacks, ensuring they align with your calorie goals. Stick to this plan to stay on track.
8. Read Food Labels
Food labels can provide valuable insights and guide you toward healthier food selections. Utilize the calorie and macronutrient details on the label to determine how a specific food aligns with your weight loss goals.
9. Eat Regular Meals
Regularly scheduled meals, at least thrice daily, minimize the urge to indulge in high-fat or high-sugar snacks.
10. Don’t Skip Breakfast
Skipping breakfast doesn’t aid in weight loss either; instead, you may miss out on vital nutrients and experience increased snack cravings throughout the day.
11. Cut Down on Alcohol
Alcohol is often rich in calories, and excessive consumption can lead to weight gain over time. If you drink regularly, begin by gradually reducing your intake. Consider abstaining from alcohol during weekdays and indulging in a few drinks only on weekends.
12. No Junk Allowed
If unhealthy snacks like chocolate, chips, biscuits, and soft drinks are readily available at home, they’re more likely to be consumed. Prevent temptation by refraining from stocking these items in your house.
13. Sleep
Inadequate sleep can boost your appetite, influenced by its effects on hunger hormones, leading to cravings for high-fat and high-sugar foods. Fatigue diminishes self-control, making it more challenging to opt for healthy food options.
Sustaining lost body weight over the long term is considered a triumph. While meal replacement aids in weight loss, it does not maintain weight. However, no singular food can unequivocally foster weight maintenance. A complete weight management diet plan covering every nutrient requirement can make a difference.
Healthy dietary patterns advocate for:
Alongside a change in diet plan, certain habits correlate with improved weight loss maintenance, like limiting sugar-sweetened beverage intake and others, as stated before.
On the other side, a weight management diet plan can help those who are expecting healthy weight gain. In both weight loss and gain, diet plays a dominant role. Diet and weight management share a balancing correlation, positively inducing changes in your health and reducing the risk of specific severe illnesses.
A weight management plan is incomplete without a supportive diet, even if you are taking medicines to reduce or gain extra pounds.
Diet constitutes a fundamental aspect of your lifestyle.
Nutritious diets prioritize whole, unprocessed foods over packaged alternatives to ensure:
All these are supplied by plant-based foods, mainly fruits and vegetables, fish, animal protein, olive oil, and other plant-derived oils.
While both diets involve manipulation of calorie intake and macronutrient composition, a weight gain diet focuses on achieving a caloric surplus to promote muscle growth and overall mass gain, whereas a weight loss diet aims to create a caloric deficit to facilitate fat loss while preserving lean muscle mass.
Here’s a brief difference between a weight loss and a weight gain diet:
Weight Gain Diet
The primary objective of a weight gain diet is to increase body mass, particularly muscle mass, for individuals looking to build muscle or recover from conditions like underweight or malnutrition.
Weight Loss Diet
A weight loss diet aims to reduce body weight by creating a caloric deficit, where the body burns more calories than it consumes, leading to fat loss.
A weight management plan including a balanced diet is best suited for healthy living; a few benefits for adults and children include:
The key to weight loss is cultivating new habits, promoting healthier eating, and increasing physical activity. Diet and weight management regimes ensure you consume adequate nutritious, lower-calorie meals and incorporate more movement into your daily routine beyond formal exercise. Staying active is crucial for weight loss and maintenance, as it helps burn the calories consumed from food and reduces the adverse effects of prolonged sitting.
Here’s a brief overview of the benefits they bring:
Diet (Calorie Intake)
Exercise (Calorie Expenditure)
Synergy and Maintenance
As stated, exercises work in tandem with a healthy diet to maintain your weight. But, the former need not be as intense as burning calories in a fitness gym. A few everyday activities can still do the magic, such as:
All of these contribute to slight physical activity, while exercise involves structured and regular physical exertion. Consistency is vital, and so are routine and well-timed activities.
For example, 150 minutes of moderate physical activity per week, 75 minutes of vigorous aerobic activity, or a mix of both, spread out over the week. Brisk walking is a reasonable activity, while jogging is a vigorous one. Therefore, increase your physical activity level to achieve and sustain weight loss effectively.
A weight management diet is like a magic potion, helping your body retain the helpful nutrients and discard the junk from the system. This will prevent the weight from falling or increasing beyond specific measurements suitable for your age, anatomy, and physiology. The blog is a comprehensive guide to direct you to the right path of healthy living and well-being.
Overweight and obesity are defined by excessive fat accumulation, posing health risks, with a body mass index (BMI) exceeding 25 indicating overweight and over 30 indicating obesity.
Some of the common health risks associated with obesity include:
High blood pressure
High/low HDL/LDL cholesterol
High levels of triglycerides
Type 2 diabetes
Coronary heart disease
Weight gain occurs when individuals consume more calories than they expend through activity, with this energy imbalance being the primary driver of weight gain.
The body mass index (BMI) is a tool used to assess whether an individual’s weight is within a healthy range, calculated by dividing their weight in kilograms by the square of their height in meters.
The recommended macronutrient distribution ranges suggest obtaining 45–65% of daily calories from carbohydrates, 20–35% from fats, and 10–35% from protein.
Waist circumference (WC) serves as a gauge of intra-abdominal adipose tissue, elevated levels of which elevate the risk of cardiometabolic disease.
The common types of dietary regimens for weight loss include:
Paleo Diet
Intermittent Fasting
Mediterranean Diet
Low Fat Diet
Vegan Diet
Dukan Diet
High Protein Diet
Carnivore Diet
Atkins Diet
For overweight or obese people, initially aim for a 5% body weight loss. Then, achieve a weight loss of over 15% in the long term and preserve this weight.
Solely exercising is insufficient for weight loss as the body can reach a plateau where increased physical activity does not necessarily result in burning additional calories.
Very low-calorie diets (VLCDs) increase the risk of the following ailments:
Gallstones
Cold Intolerance
Hair Loss
Headache, Fatigue and Dizziness
Volume Depletion
Muscle Cramps
Constipation
Manoja Kalakanti