Sounds relatable? Believe me, you are not alone. These are all very common symptoms for more or less every person who are struggling to reduce Weight.
Is weight loss possible with home based diet?
Yes, of course, but you must have patience.Consistency and moderation is the mantra of the 40s. Try adopting small positive and sustainable lifestyle changes one by one and keep doing it.
Stop making these 10 common mistakes in your weight loss journey.
Mistake 1: “No carb or less carb - eating very little rice/roti”
Carbohydrate is not "Villain". People usually make this common mistake with the carbohydrate. They want o eat too less carbs than their capacity or they try to incorporate extra fibre that their body can process.
What happens then?
If you unneccessarily cut down the amount of rice/roti from your daily diet then :
i) You may feel hungry soon. As a result, you end up having extra 600 calories from unhealthy, simple carbohydrates to cut down 300 calories from good carbohydrates.
ii) A very low amount of carbohydrate and low calorie diet may slow down the metabolism rate hence, you will find losing the weight is much tougher.
What to do?
We need to understand that our Indian diet is based on cereals because of it's climate/ If the carbohydrate you are consuming is of good quality and right amount then the body can process it well. So, do not make any drastic change or do not cut down the rice/roti from the diet Instead reduce the quantity a little less in your plate. Try to fulfill your appetite with more salad and sabji.
Mistake 2: “Consuming boiled food, using no oil in cooking”
Right after carbohydrate we tend to remove cooking oil from our daily routine in order losing weight. Whereas fat is another essential nutrient for human body.Remember, too little oil is as bad for health as too much of it.
Reason?
i) As we grow, due to poor digestion and absorption human body tend to start having nutrient deficiency.And the essential vitamins like A, D, E , K need fat to get absorbed in the body.
ii) Right fat helps to improve skin and hair.
iii) It is needed to keep the joint healthy and control inflammation.
What to do?
Use limited amount of cooking oil approximately 25 to 30 ml for preparing meals. Also 1 teaspoon of ghee is good to be used in daily diet. Avoid any kind of refined oil. Keep in mind, extra virgin olive oil can be used in salad dressing but not for regular cooking of Indian meals. Avoid fried foods, fast foods, junk foods to restrict calorie intake.
Use cooking oil that has colour, odour and flavour like cold pressed/filtered/kachhi ghani coconut oil/groundnut oil/mustard oil/sesame oil. Good quality ghee is also required.
Mistake 3: "eat imported fruits not desi"
Are you having an Kiwi/avocado/dragon fruit/passion fruit to lose weight? If yes, then stop.
Reason?
Make a sustainable choice so that you can continue for life. If you compare imported fruits with our desi fruits, you will often find imported ones are costly, less tasty, and generally need more pesticide to remain fresh until they reach your home.
Therefore, these fruits may be great for the country where it is grown but may not be for you.
What to do?
Your body craves enough micronutrients. Seasonal fruits are a wonderful choice to replenish your nutritional needs.
You must add two types of fruit to your daily diet- one citrus fruit (musambi,orange,Guava,amla,lemon,grapefruit/jambura etc) and sweet or neutral taste fruit (banana, apple, mango, papaya, pear,water melon, mask melon, pomegranate etc.)
Try to have fruits as per season. Avoid fruit juice, Instead have the whole fruit.
Have fruits as mid-morning & evening snacks rather than with breakfast or lunch for better insulin response.
Mistake 4: “Stopped consuming dal/pulse/soybean and milk cause these results bloating”
Many of you may agree with this point. Yes, you often find it difficult to digest dal and milk items. But that doesn’t mean you will stop having these items completely.
Reason?
Dal and milk products are major protein sources for vegetarian Indians. So avoiding these means you are hardly left with any protein-rich foods.
What to do?
Protein is superfood. This will help you to increase your metabolism, develop lean muscle, to lose weight. However, recent reports suggest that a large portion of urban Indians are protein-deficient and they have no clue about it. So no matter what, you can not miss your daily protein dose.
Soak dal overnight. Next day cook it in the open pan so that you can remove the white foamy layer easily. These simple steps will help to discard all the anti-nutritional factors that may cause bloating. Enjoy at least 2 bowls of dal daily. Don’t forget to bring variety in your dal choices.
If you struggle to digest milk, you can try milk products like homemade curd or chena/ paneer. These are much lighter on your stomach.
If you are a vegetarian, and even after all these still struggling to meet the protein need, consider having a scoop of good quality protein powder regularly. This will take care of your fatigue, improve your hair, skin, and nail health, and help to lose weight faster.
For Non-vegetarian, Consume at least 100-120 g of fish/ chicken and an egg daily along with milk and dal to supply Sufficient protein. You can discuss with your HCP/Dietitian for better plan about your protein sources and amount in daily Diet.
Mistake 5: “Consuming vegetables weekly 3/4 times”
Consuming vegetables3/4 times a week won’t work anymore. Reduce some amount of your carb intake but increase vegetable consumption to a greater extent.
Reason?
As mentioned earlier, your body is now craving for micronutrients, soluble and insoluble fiber.
What to do?
Take raw and cooked vegetables daily. The best way is to start a meal always with some raw salad. It could be the basic cucumber, tomato, onion, carrot salad. But it is important to have some raw vegetables. If possible have some raw vegetable juice Daily.
Add enough green leafy vegetables, some roots/tubers, and a good amount of other vegetables as vegetables in daily lunch and dinner.
Mistake 6: “Ignoring the nuts”
Nuts and seeds are vastly underrated until you struggle to regain your health. Consider these as medicine.
Reason?
Walnuts and flax seeds are your best options if you are struggling to fix your cholesterol levels. Sesame is a wonder option for your knee or other joint pains. Garden cress is undoubtedly heroic when it comes to fixing anemia and good for fertility as well. Black raisin and seed cycling works wonders in fixing problems like PCOD and pre-menstrual syndrome.
What to do?
Don't neglect your daily dose of nuts and seeds.Take a handful of mixture and overnigh soak before consuming. Remember - don’t end up having nuts like popcorn, then losing weight will remain in your dream only.
Mistake 7: “Stopped biscuits, bhujia, sweets and all processed food for the last few days but seeing no result”
Reason?
You can't realistically expect to lose weight 10/15 kgs to reach your desied weight just in a month solely by avoiding junk food, and having such high expectations may lead to early demotivation.
What to do?
Let’s accept that it is always a struggle to refuse ultra-processed ready-to-eat or ready-to-cook foods. Remember they are unhealthy, no matter whatever they claim on package or advertisement. They are always loaded with refined flour, refined oil, refined sugar, and salt along with loads of chemicals. So ignore if it proclaims to be “low calorie”, “zero sugar”, “diet”, “baked”. “healthy”, heart-healthy” etc.
Just relax. Take small steps and slowly try to get out of this addiction trap. Trust me it is going to take time to be in shape so have patience.
Mistake 8: “I just forgot to drink water”
No matter how occupied you are, you can't afford to remain dehydrated any longer. Ensuring adequate hydration each day is the most economical and straightforward method to address numerous health concerns at once.
Reason?
i) We frequently confuse thirst with hunger. Upon sufficient water intake, it aids in suppressing untimely hunger, leading to reduced food consumption and easier monitoring of calorie intake.
ii) Concerned about dry skin and hair loss? Hydration assists in maintaining the health of your skin and hair.
iii) It promotes improved digestion and alleviates constipation.
What to do?
Deficiencies in essential nutrients such as vitamin D, B12, C, A, iron, calcium, magnesium, biotin, collagen, or overall protein deficiencies are frequently encountered. Once identified, it's imperative to address them seriously. In many instances, adhering to a regimen of prescribed supplements can effectively rectify these deficiencies. Ignoring them may lead to more significant health issues later in life, so it's crucial not to take them lightly. Complete the recommended course with the appropriate doses as advised by medical professionals.
Mistake 9: “I have no time to exercise, but go for a walk 1-2 times a week”
No level of busyness should preclude you from exercising. View regular physical activity as essential medicine for maintaining hormonal balance, combating fatigue, alleviating joint pain, managing depression and anxiety, stabilizing mood swings, and achieving weight loss goals.
Stop negotiating with questions like, 'Is three times a week sufficient?' or 'Will walking twice a week sufficient?
You must exercise for at least 30 minutes every day. It could be a mixture of running/ jogging/ walking/ swimming/ dancing/ yoga etc. Try to do strength training 3 times a week. It helps immensely with your joint pain, bone health, and toning of your body.
Doing 30 minutes of exercise every day is not enough. You must keep yourself active throughout the day. So sit less, move more. Sitting is very addictive so now sitting is considered as the new smoking.
Mistake 10: “Too busy getting a good sleep“
Sleep isn't a luxury.
Reason?
it's a vital necessity for achieving hormonal balance, curbing sugar cravings, managing mood swings, anxiety, depression, and fatigue.
What to do?
If you're finding difficult rectifying your sleep pattern, prioritize reducing unnecessary screen exposure and abstain from screens entirely for at least an hour before bedtime. Aim for a consistent sleep duration of 6-8 hours every night.
CONCLUSION
Don't set overly ambitious goals initially. Try to start with small and gradual changes.Strive to incorporating on lifestyle modification, rather than fixating only upon weight loss. Seek Healthcare professional/Qualified Dietitian's guidance for best result by developing personalised Diet plan. Rest assured. No adverse side affects. You are capable of achieving your goals. Kudos
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