10 GOLDEN RULES OF WEIGHT LOOS

Here are 10 golden rules of weight loss that can help you achieve your goals:

1. Create a Calorie Deficit: To lose weight, you need to consume fewer calories than your body needs. Creating a calorie deficit of 500-1000 calories per day can lead to a safe and sustainable weight loss of 1-2 pounds per week.

2. Choose Healthy Foods: Focus on whole, nutrient-dense foods like fruits, vegetables, lean protein, and whole grains. Avoid processed and high-calorie foods, and limit your intake of sugar, saturated fats, and trans fats.

3. Portion Control: Even healthy foods can be high in calories if you eat too much of them. Use smaller plates, measure your portions, and avoid eating straight out of the bag or container.

4. Drink Plenty of Water: Drinking water can help you feel full and reduce your calorie intake. Aim for at least 8 glasses of water per day.

5. Limit Alcohol Intake: Alcohol is high in calories and can sabotage your weight loss efforts. Limit your intake to one drink per day for women and two drinks per day for men.

6. Exercise Regularly: Physical activity is an essential component of weight loss. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.

7. Get Enough Sleep: Lack of sleep can affect your appetite and metabolism, making it harder to lose weight. Aim for 7-8 hours of sleep per night.

8. Manage Stress: Stress can lead to overeating and unhealthy food choices. Practice relaxation techniques like meditation, yoga, or deep breathing to manage stress and reduce emotional eating.

9. Be Patient and Persistent: Weight loss is a gradual process and it may take some time to see results. Don't get discouraged if you don't see immediate changes in your weight. Stick to your diet and exercise plan, and be patient and persistent.

10. Seek Support: Losing weight can be challenging, and having a support system can make a big difference. Join a weight loss group, work with a dietitian or personal trainer, or enlist the support of family and friends to help you stay motivated and on track.

Dr Avinash Narayan

BDS, MDS, formerly in AIIMS, New Delhi.