If you are on a diet and are planning to lose weight, you must take into account a lot of small things in your daily lifestyle.
Following a particular regime when it comes to food could lead you to the point where food becomes a fixation; it could heighten cravings and sometimes could also lead to the thought that, ‘diets do not work’ and make you give up much too soon. More often than not, little mistakes, like overusing your weighing scales, going on a day-long fast to binge at night, and procrastinating diet plans for later could account for a lot of unnecessary weight gain, despite a foolproof diet plan..
1. Stop being hyper vigilant about your weight
One of the biggest mistakes rookies tend to commit when on a diet plan is that they keep checking their weight every day. Fitness trainer Asif Shaikh says, “Whether you want to lose or gain kilos, checking every day won’t show any significant difference on the scale because our body reacts to diet and exercise at a slow pace. So, people who check their weight daily might feel there is no difference and hence, might get demotivated and that can lead to discontinuation of their exercise regimen. This can result in fat gain for people wanting to lose weight and weight loss for people wanting to put on, thereby making you lose faith in your trainer and also in yourself.” Simple things like a full bowel or water retention could add around 500 gms to a kilo to your actual weight. When your diet/exercise regime works, people around you will tell you about it, you won’t need scales for that. Stay away from weighing scales for at least a month when you begin a new diet and exercise plan. Treating fitness as an important and integral part of your lifestyle will help you maintain the ideal weight. Half a kilo to one kilo weight here and there is usually water weight and should not be taken into account.
2. Don’t fall back upon crash diets in the festive season
There are certain crash diets that show results within a fortnight. What most don’t realise is that these not only deprive your body of nutrients but also make your body used to a lesser calorie intake every day, thereby the body is trained to slow down its metabolism process. So, when you are back to eating even a normal diet with no bingeing, this slow metabolism becomes the reason for you to regain the lost weight plus some more. Avoid crash diets. Rather, eat balanced, healthy meals throughout the day at a three-hourly interval. This will boost metabolism and help you burn calories faster.
3. Don’t go on a fast just to binge in the evening
On your cheat day if you save just to splurge later, you will pack in pounds. Starving yourself throughout the day and then overeating at the table in the evening should be a big no-no, say experts. Consulting nutritionist and clinical dietician Pooja Makhija says, “When you are very hungry, you tend to opt for any kind of food, including deep-fried, cheesy and fatty options. And having this kind of food at night does not work.” Psychologically too, the thought, ‘I haven’t eaten since morning, so I can eat anything now’, could be very detrimental and justify cravings and potions. Throughout the day, snack on healthy grub instead of completely starving or scrimping on food, so that when it’s time for dinner, you will manage to eat properly and not harm your diet schedule. Pooja says, “Have mini meals, so that your body does not have to stay without food for long. This will enhance your metabolism and encourage weight loss.”
4. Stop procastinating
Promising yourself that you will go back to your diet schedule ‘next week’ or ‘next month’ or ‘in the New Year’ does not work because with the plentiful year-end events, parties and get-togethers, you slack and the diet never actually gets back on track. Staying off a diet schedule upsets your system and makes it harder to get back to it after the festive season is over and you have run out of excuses. So, being diligent about following your schedule is mandatory. The best way is to never let go of your diet. Indulge in that one cheesecake or bowl of halwa for that one lunch or party and then go back to your diet from your next meal itself. Doing this once in a while is okay but just because you cheated once, you must not give up the diet completely. Food is all about habit, so do not stay away from your schedule for too long.
5. Keep snacks at hand
Stick to just three heavy meals a day might not help you lose weight. But, have smaller meals and don’t forget to snack in between. Munching on something mindlessly will give you unwanted fat but consuming small portions of nuts can help control your hunger. Eat snacks that are high in protein – this will keep up your metabolism.
This article was originally published in Times Of India. *Card Image Courtesy:stkfoods.in