How to start your weight loss journey: 5 beginner-friendly tips

Ritika Samaddar, regional head – south zone, nutrition and dietetics, Max Super Speciality Hospital, Saket told indianexpress.com that a high-fibre diet helps with losing belly fat. “Soluble fibre found in whole grains like oats and pulses mixes with water to form a viscous gel-like substance that helps remove excess fat and sugar from the body, particularly aiding in reducing abdominal fat.”

Additionally, Samaddar mentioned that consuming a good amount of fibre, i.e., 10 grams per 1000 calories, encourages the growth of good bacteria and promotes a healthy gut. “Various studies have shown that a healthy gut contributes to healthy weight.”

2. More protein

On your weight loss journey, “protein helps build and repair tissues, boosts metabolism, and keeps you feeling satisfied, reducing cravings or unhealthy snacks,” said Khosla.

Adding, Samaddar said that replacing fats and carbs with protein helps to lose weight in a healthier way, as it operates at the hormonal level. “It reduces the hunger hormone ghrelin and boosts the appetite-reducing hormone GLP1. When we consume proteins, more calories are burnt to metabolise and digest protein — known as the thermogenic effect of food.”

She advises including protein in every meal, such as eggs, lentils, nuts and seeds, lean meats like chicken and fish, and dairy.

3. More steps

According to Khosla, increasing your daily physical activity by taking more steps throughout the day is vital. You can achieve this by walking, taking stairs instead of the elevator, or engaging in activities like dancing or gardening. “Regular movement burns calories and improve overall health,” she said.

Similarly, Samaddar pointed out that weight loss essentially boils down to the balance of calories burned versus calories consumed. “So, aim for 150 minutes of moderate-intensity exercise per week.”

4. More resistance training

Resistance training not only helps build muscle mass that can increase metabolism, but also improves body composition by reducing body fat. “Incorporate resistance exercises such as weightlifting, bodyweight exercises, or using resistance bands into your workout routine,” Khosla suggested.

Explaining the reasoning, Samaddar noted that resistance training helps with healthy weight loss by preserving muscle mass and boosting metabolism. “The more muscle mass one has, the higher the metabolism, resulting in burning more calories.”

She recommends 2 or more days per week of muscle-strengthening resistance exercises, alongside aerobic exercises such as walking, running, or swimming for optimal weight loss.

5. Less stress

Khosla explained that chronic stress can lead to emotional eating and weight gain, thus managing stress is crucial for successful weight loss. “Practice stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, or engaging in hobbies you enjoy,” she recommended.

“Remember, progress takes time and consistency, so be patient with yourself and celebrate every step forward!” Khosla concluded.

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