Many studies have reported that losing weight is not as much of an easy task for everybody. The majority of people find it difficult to lose the extra weight and body mass. A reason that may make weight loss a challenging task is the plateau effect – a phenomenon due to which the weight stops decreasing after a point, despite all the efforts.
When there is no progress, many people start getting disappointed and tend to stop exercising and making healthy lifestyle choices. In some cases, where the BMI is too high or obese-related health conditions such as diabetes, hypertension, and sleep apnea, weight loss surgery is considered. Also known as bariatric surgery, these procedures help obese patients achieve a healthy body mass with significant improvement in associated medical conditions.
Weight loss surgery in India is a favored option for many, including international patients. This is mainly because the top Indian hospitals offer cost-effective packages for the treatment, including several services and medical facilities. The surgeons at these hospitals are highly qualified and experienced professionals with various bariatric procedures.
However, a patient is recommended surgery when no other method helps them lose the required amount of weight or sustain healthy body weight. The medical team carefully evaluates each patient to determine the health risks, if any, and the most suitable type of weight loss surgery for them.
Other than surgery, here are some tips to help you to shed the extra weight even if a plateau phase has been reached.
Easy Weight Loss Tips to Follow
Keep track of calories and balance the nutrients consumed each day.
Writing down the meals, you eat during the day is an easy way to track the number of times you eat. You can also include the type of activity and exercise performed daily. This will help in identifying weaknesses in the lifestyle and ways to change them.
Avoid midnight snacking
Late-night cravings are bad for your weight loss goals. Most people eat high salt, sugar, or oily items, such as chips, like snacks at night. The experts advise eating the last meal of the day at least three hours before bedtime. It will allow the stomach to digest food efficiently and prevent gastric problems.
Although weight training is considered less effective for weight loss than cardio workouts, it can help stimulate metabolism; this is important when the person is on a long-term diet. As the metabolism remains much faster, it doesn’t let the body switch to low energy consumption. Remember to eat some protein after a pre-workout to make the muscles stronger and curb down any extra fat.
Add more protein and veggies to the diet.
A low-carb diet is a popular weight-loss strategy. Adding protein and fiber-rich foods help increase metabolism. Carbohydrates are generally avoided as they increase insulin levels and make you hungry soon. So, choose a piece of low-fat meat instead of sweet fruit.
Make healthy food delicious.
It is a common misconception that healthy food is not as tasty. There are many recipes for salads and low-carb alternatives that can make healthy food delicious. Most people start craving sometime delicious if they haven’t eaten such food in a long time, and they tend to go for a piece of chocolate or a cookie. These kinds of food make them happier.
Although, nutritionists recommend including a small portion of such food items to relax from time to time.
Sleep on time
A proper duration of sleep is an essential part of a healthy lifestyle, and it impacts weight loss as well. Not getting enough sleep can trigger stress, which in turn causes changes in hunger and metabolism. Adequate sleep is highly recommended for a healthy life.
Use simple methods to be physically active.
Take the stairs instead of the elevator, get up from the chair for simple tasks, and other such activities are simple and easy ways to help lose calories throughout the day.
Have more fluids
Drink appropriate amounts of water and keep the body hydrated. Healthy beverages such as green tea or smoothies during the day can also help reduce weight.
Keep making changes to the diet and caloric value during the week.
When a person is on a diet, the body adapts to smaller amounts of food and lowers down the energy consumption. This means that the body adapts to the new living conditions and learns to conserve the extra pounds anyway to prevent starvation, in case there will be no food at all. Making changes in the diet to increase calorie intake for some days while reducing on the other days can help trick the body.
Understand your body’s needs
Most women experience water retention and bloating before the beginning of the menstrual cycle. The individual reactions of different people to different foods should be considered. A person must analyze the food they eat and how it impacts his/her body.
Having completed my Bachelor’s degree in medicine and currently pursuing a house job at a well-reputed hospital in California, I decided to utilize my spare time in sharing knowledge with others through my blog. Apart from my time spent in the medical field, I love to read fiction novels and go on long drives.