Sustainable weight loss: tips to follow

Sustainable weight loss refers to weight loss that is healthy and long term. Here are some tips and tricks on how to go this.

While you may slim down considerably at the time of following a fad diet, the weight comes back, manifold, right? If you are also tired of jumping on diet-wagons and are looking for solutions for long term and sustainable weight loss, read on.

Sustainable weight loss refers to the kind of weight loss that can be maintained. It requires a diet and exercise that is not too tough to follow everyday, and is focused on healthy weight loss, rather than just shedding kilos to look good. Health Shots got in touch with nutritionist Kejal Shah, who tells us the various tips and tricks for sustainable weight loss.

What do we mean by sustainable ways to lose weight?

Sustainable ways to lose weight refer to methods that can be maintained in the long term without causing harm to the overall health and well-being. “These approaches focus on making healthier lifestyle choices, developing balanced eating habits, and incorporating regular physical activity,” explains Shah.

What is the most sustainable way to lose weight?

The most sustainable way to lose weight is by adopting a gradual approach that combines healthy eating habits with regular physical activity. “Crash diets or extreme workout regimens are not recommended as they often lead to unsustainable weight loss and can have adverse effects on your health,” says Shah.

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A woman eating salad
Eating high fibre fruits and vegetables helps in sustainable weight loss. Image courtesy: Freepik

What is the realistic amount of weight that you can lose in a month?

The realistic amount of weight that can be safely lost in a month varies, depending on factors like individual metabolism, starting weight, and body composition. “Generally, a safe and sustainable weight loss goal is around 0.5-1 kg per week, which translates to approximately 2-4 kg per month,” he says.

Also Read: Choose a low calorie vegetarian diet for healthy and sustainable weight loss

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How do you sustain weight loss?

Sustaining weight loss involves maintaining the healthy habits that led to the initial weight loss. “This includes sticking to a balanced and nutritious diet, engaging in regular physical activity, staying hydrated, managing stress levels, and getting sufficient sleep,” she says. It all starts from the mind. It is important to view weight loss as a long-term journey rather than a short-term fix.

Tips for sustainable weight loss

There are many ways to lose weight naturally and sustainably are as follows:

1. Adopt a balanced and nutritious diet

Focus on consuming whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid sugary and processed foods.

2. Practice portion control

This is the primary foundation of any diet. If you are eating large portions, weight loss becomes challenging. Be mindful of portion sizes to prevent overeating. Soon, your body will also get used to your portions.

3. Stay hydrated

Drinking the right amount of water really helps in losing weight. Drink plenty of water throughout the day as it can help control appetite and boost metabolism.

4. Include regular physical activity

Engage in a combination of cardiovascular exercises (such as jogging, cycling, or swimming) and strength training to burn calories and build lean muscle.

Also Read: Running Vs Jumping Jacks: Which one is a better exercise for weight loss?

5. Manage stress levels

Find effective stress-management techniques like meditation, yoga, or deep breathing exercises to avoid emotional eating.

6. Get enough sleep

Aim for 7-9 hours of quality sleep each night, as lack of sleep can affect hunger hormones and lead to weight gain.

A woman working out.
Working out regularly helps with sustainable weight loss. Image courtesy: Freepik

Foods that can help with sustainable weight loss

Foods that can help with sustainable weight loss include:

1. Leafy greens

High in fibre and low in calories, they help keep you full and provide essential nutrients.

2. Lean proteins

They help promote satiety, preserve muscle mass, and aid in burning calories during digestion.

3. Whole grains

Fiber-rich grains like brown rice, quinoa, and oats can keep you satisfied for longer and regulate blood sugar levels.

4. Fruits and vegetables

These are low in calories, high in fiber, and packed with essential vitamins and minerals.

5. Healthy fats

Include sources like avocados, nuts, and olive oil, as they help keep you satisfied, nourish your body, and support overall health.

Also Read: The 30-30-30 rule for weight loss: Is it an effective method to shed the extra kilos?

Exercises that you can accompany with a diet for sustained weight loss?

Various exercises that can be accompanied by a healthy diet for sustained weight loss include:

1. Cardiovascular exercises

These elevate heart rate and burn calories, such as jogging, cycling, dancing, or aerobic workouts.

2. Strength training

Building muscle helps increase metabolism and burn more calories even at rest. Incorporate exercises using weights or bodyweight, like squats, lunges, or push-ups.

3. HIIT workouts

High-intensity interval training involves short bursts of intense exercises followed by recovery periods. It can be a time-efficient way to burn calories and improve fitness.

4. Yoga or Pilates

These workouts focus on flexibility, strength, and balance, while also aiding in stress reduction and promoting overall well-being.