Things That You Must Keep in Mind Before Adopting a Long-Term Weightloss Plan
There is a very wise and poignant quote that says, “All good things take time.” While this quote may hold true in every aspect of one’s life, it is especially accurate when it comes to weight loss and weight management. Many people want fast results and often resort to fad diets and quick fixes that are not sustainable and also turn out to be detrimental to their health. So what should one keep in mind while adopting a long-term weight loss plan? Well, let’s find out!
Benefits Of Weight Loss
You may want to lose weight for a number of reasons right from looking and feeling better from the inside out or being healthier and more fit. To put it simply, weight gain manifests when you consume more calories than you burn. So needless to say, when you wish to lose weight, you need to consume less calories than you burn. However, calories are not the only factor that should be taken into consideration, macronutrients like carbohydrates, protein and fats also should be given equal importance. With the correct diet, exercise routine, supplementation, and lifestyle, you will be able to alter your metabolic rate in order to achieve your desired body weight.
Weight loss has a number of benefits such as higher self-esteem and confidence, improved mobility and lesser body aches. It also helps lower blood pressure and cholesterol, lower risk of developing cardiovascular diseases, stronger immunity, enhanced gut health, bolstered cognitive function and mood, improved insulin resistance, hormone regulation, lower chances of developing Type 2 diabetes, and the like. But weight loss, as mentioned above, is a long-drawn consistent process that needs commitment and consistency. Following are some of the things to keep in mind before adopting a long-term weight loss plan.
Things To Keep In Mind Before Adopting A Long-Term Weightloss Plan
Here are a few things to keep in mind before adopting a long-term weight loss plan.
Maintain a Healthy Metabolism
One can’t talk about weight loss, without touching base with the topic of metabolism. After all, metabolism plays a significant role in weight loss. You may have heard people talk a lot about metabolism slowing down with age, but what does this term mean and how is it associated with weight loss? Well, metabolism refers to all the processes in one’s body that maintain its normal functioning. It involves the process of breaking down food into essential nutrients, aka. catabolism, and then using these nutrients (vitamins and minerals) to build and repair tissues, which is popularly known as anabolism. One’s basal metabolic rate is measured by the amount of energy a body uses to carry about the basic functions of life, especially while one is still at visible rest.
Apart from age, metabolism is affected by a number of reasons such as body size, amount of body fat and lean muscle, fasting or taking on fad diets, genetic predisposition, one’s level of physical activity, and hormonal and nervous system, among other factors. The general understanding of metabolism suggests that people with low metabolism burn less calories and tend to gain weight faster, whereas those with a high metabolism tend to burn more calories and can have more food without piling on those extra kilos. Simply put, one needs to have a good metabolic rate in order to maintain a healthy body weight and prevent unhealthy weight gain.
That is why, having a healthy diet, which involves eating portion controlled meals with smart snacking helps reduce long gaps between meals and curb hunger pangs, and doing physical activity regularly for at least 30 minutes all help improve one’s metabolism. There are also several supplements in the market that help fasten one’s metabolism. Wellbeing Nutrition also has a few products that work well as metabolism boosters such as Japanese Ceremonial Matcha Green Tea, Daily Greens, Apple Cider Vinegar, Apple Cider Vinegar with Amla and Turmeric, and Apple Cider Vinegar with Garcinia Cambogia and Pomegranate effervescent tablets.
Another product that is specially made as a weight loss and weight management supplement is Slow Burn. It is a scientifically-developed supplement to persistently stimulate and aid weight loss. These delayed-release capsules combine the most powerful nutriscience with fast absorbing liquid L-Carnitine and slow-release plant-based beadlets with chromium and caffeine. These capsules are designed to release slowly over a period of 8 hours, in the less sensitive areas of your gut to ensure maximum bioavailability and absorption compared to traditional capsules. They contain rapid absorbing liquid L-Carnitine has a modest reducing effect on body weight, BMI & fat mass, especially among overweight adults. It helps reduce cognitive fatigue, enhance mental focus, boost metabolism, and promote energy, endurance, and vitality.
Follow an Organic Diet
To explain it more succinctly, an organic diet is a diet that primarily includes fresh fruits and vegetables and products that are organically produced. To know which diet best suits you, check out our article, “4 Types Of Healthy Diet You Must Know About!”. That should help you decide! You can also custom-make your own diet plan, based on your nutritional needs and weight loss goals.
Ideally, go for a diet that bolsters metabolism and fastens the weight loss process consisting of foods rich in dietary fibre. If your diet doesn’t consist of a sufficient amount of fibre, then go for a supplement that includes prebiotics like inulin, apple pomace, chicory root, FOS (Fructo-oligosaccharides), or soluble dietary fibre with raw organic superfoods from whole grains, legumes, seeds, fruits & spices nourishing the beneficial gut bacteria. Wellbeing Nutrition is set out to launch its own range of dietary fibre. Watch out for this space for more information about the same!
Control Portion Sizes
Of course consume a diet that is healthy, comprising more of dietary fibre, lean meat and fish, fresh fruits and vegetables as well as whole grains rich in essential nutrients, low on refined carbohydrates, sugar, fried foods and red meat, and lots of antioxidant-rich foods like green leafy vegetables, berries, citrus fruits, and the like. However, it is not just about what you consume, but also about how much you eat that needs to get your attention. Just simply control your portion sizes to allow yourself to want what you want to eat without all that guilt and shame. Moreover, with the help of the portion control method, you’ll be able to divide all your major meals into small portions throughout the day, which not only keeps you full for a long time but also boosts your metabolism and controls your calorie intake by keeping you on track.
When it comes to weight loss and weight management, there are no shortcuts. Both diet and exercise go hand in hand to help you lose that stubborn weight and stay healthy and fit. They are a healthier approach to losing weight than all those fad diets that end up having an adverse effect on your health and wellbeing by leaving you nutrient deficient. That is why, sweating it out on a treadmill or pursuing any physical activity you want for at least 30-45 minutes in a day, will help you stay on track with your weight loss goals. melts®️ Instant Energy is a perfect companion for your workout schedule providing a boost of natural caffeine from green tea and natural electrolytes to enhance your endurance and reduce fatigue. Additionally, exercising also helps release endorphins and dopamine in the brain, which boosts your mood and helps you stay motivated in your routine, including your diet plan.
Be Regular With Your Supplements
A balance of diet, exercise, and supplementation are important when you embark on your weight loss journey, particularly if you want it to be a healthy one. When you take your multivitamins regularly alongside a healthy diet and exercise regime, you prevent the potential of any kind of deficiencies. Additionally, you can take supplements that can help boost your metabolism and energy levels such as the ones mentioned above to aid in the process of weight loss and weight management.
Water plays an instrumental role in your weight loss journey. It has no calories, helps you burn more calories as a matter of fact, and also has the potential to suppress your appetite and prevent hunger pangs if it is consumed before meals. When you replace your sugary drinks and juices with water, you furthermore find an effective way to cut down on your sugar intake and calories. Drinking water also helps to boost metabolism and improve digestion all of which contribute to weight loss.
Add More Protein To Your Diet
You often see people go in on a low-carb and low-fat diet when they want to lose weight. You also see them adding more protein to replace the carb content on their plate. This is because protein helps to lower the hunger hormone, whilst bolstering numerous satiety hormones. This eventually results in a major fall in hunger pangs. Perhaps that’s why protein is an essential macro that aids in weight loss. It can make you automatically consume fewer calories.
Those who don’t consume sufficient amounts of protein daily can resort to a protein powder supplement to meet their daily requirement. And what better than Wellbeing Nutrition’s Superfood Plant Protein! It is the perfect solution for all your protein woes as it contains rich ingredients sourced from all over the globe. Derived from golden European peas(pea protein isolate), brown rice & chia seeds, this protein comes with a blend of microprotein plant peptides and dietary fibre, which makes it the best plant-based supplement for you. It also helps with better absorption and aids in giving your metabolism a boost. Additionally, it contains all essential amino acids and branched-chain amino acids (BCAAs), which are necessary to preserve and build lean muscle tissue. It is a natural blend, which is free from artificial sugar and colourants and is available in two delicious flavours-Vanilla Caramel Protein and Dark Chocolate Hazelnut.
To Sum It Up
Weight loss is not a one-size-fits-all approach. There are many diet plans, exercise routines, and supplements out there for you to gauge which one works for you. However, the most important thing is to find ways to stay committed to a healthy lifestyle and habits, which will help you lose weight and get healthier. Once you stay committed and consistent on the path of weight loss, you will gradually see your metabolism improve, your hormones regulated, and your digestion enhanced, all of which will contribute to becoming a healthier and happier version of yourself. We hope the aforementioned tips and ways help you stay on track with your health and wellness goals in a safe and sustainable way.
Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018 Jan;102(1):183-197. doi: 10.1016/j.mcna.2017.08.012. PMID: 29156185; PMCID: PMC5764193. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/)
Soeliman FA, Azadbakht L. Weight loss maintenance: A review on dietary related strategies. J Res Med Sci. 2014 Mar;19(3):268-75. PMID: 24949037; PMCID: PMC4061651. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/)
Darcy L. Johannsen, Nicolas D. Knuth, Robert Huizenga, Jennifer C. Rood, Eric Ravussin, Kevin D. Hall, Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass, The Journal of Clinical Endocrinology & Metabolism, Volume 97, Issue 7, 1 July 2012, Pages 2489–2496, https://doi.org/10.1210/jc.2012-1444. (https://academic.oup.com/jcem/article/97/7/2489/2834464)
Talenezhad N, Mohammadi M, Ramezani-Jolfaie N, Mozaffari-Khosravi H, Salehi-Abargouei A. Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis. Clin Nutr ESPEN. 2020 Jun;37:9-23. doi: 10.1016/j.clnesp.2020.03.008. Epub 2020 Apr 18. PMID: 32359762. (https://pubmed.ncbi.nlm.nih.gov/32359762/)
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768815/)
Rolls BJ. What is the role of portion control in weight management? Int J Obes (Lond). 2014 Jul;38 Suppl 1(Suppl 1):S1-8. doi: 10.1038/ijo.2014.82. PMID: 25033958; PMCID: PMC4105579. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105579/)
Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. doi: 10.1155/2011/868305. Epub 2010 Nov 24. PMID: 21113312; PMCID: PMC2991639. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/)
Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010 Feb;18(2):300-7. doi: 10.1038/oby.2009.235. Epub 2009 Aug 6. PMID: 19661958; PMCID: PMC2859815. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/)
- Choosing a selection results in a full page refresh.
- Press the space key then arrow keys to make a selection.