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10 tips for healthy, balanced weight loss
We now know that an active and balanced lifestyle, combined with a nutritious and personalised diet, is the key to ahealthy lifeandbetter weight management. Despite this, metabolic problems, being overweight and obesity (all of which are closely linked) remain commonplace today.
According to the Centres for Disease Control and Prevention and the WHO,nearly 2 billion people worldwide are obese or overweight. This is a rather alarming figure, given the host of related problems such as metabolic disorders, diabetes and cardiovascular diseases, not to mention the associated healthcare costs.
But let’s make one thing clear: it must be made absolutely clear once and for all thatcrash diets are not a viable solution, whatever benefits their ‘advocates’ claim they offer. To lose weight in aHEALTHYandSUSTAINABLE way, we must not only tailor our diet to our individual needs but also give ourselves the time needed to achieve results, by making gradual and lasting changes.
In this article, we’ll share10 useful tips to help you manage your weight and achieve excellent health goals.
1) Eat high-quality, varied and nutrient-rich foods
Healthy meals and snacks should form the basis of a healthy diet!A simple way to plan your meals is to ensure that each meal consists of 50 per cent vegetables, 25 per cent whole grains and 25 per cent protein.
Remember that your total fibre intake should be at least 20 grams per day (in the past, people consumed at least 40 grams and there were no such health conditions) to maintain good gastrointestinal and metabolic health.
Another important tip is to eliminate trans fats from your diet and minimise your intake of saturated fats, which are strongly linked to the incidence of coronary heart disease (provided they are consumed in excess and from poor sources).
Alternatively, you can consume the right amounts of monounsaturated fatty acids (MUFAs) or polyunsaturated fatty acids (PUFAs).
Which foods should you choose for a balanced diet and to lose weight?
These guidelines may be useful for planning your diet, focusing on nutrient-rich foods such as:
- Fresh fruit and vegetables, preferably locally grown
- Fresh fish
- Pulses, starting with lentils
- Various seeds and dried fruit (in moderation)
- Various whole grains, such as certain ancient grains, oats, black rice, buckwheat and barley.
On the other hand, if we were also to draw upa list of foods to avoid, we could certainly include:
- Processed foods high in fat and added sugars
- Fatty red meats of dubious origin, particularly processed meats
- All bakery and industrially produced goods
- Ultra-refined white grains such as bread made from 00 flour
The first factor to bear in mind is subjectivity, as not everyone tolerates the same foods and we all have different needs. Indeed, in some cases, eliminating certain foods from the diet could lead to deficiencies in certain essential vitamins and minerals.
Therefore, as well as consulting a healthcare professional, dietary supplements can provide significant support in certain cases. Multivitamins, digestive enzymes, omega-3 and many others are active ingredients that can be used depending on the issue. Among the products in Tsunami Nutrition’s TN Pharma range, you’ll find various nutraceuticals to suit your needs, such as Vitamin Plus, MGK-Forza, Probio-fort and Lacto-fort, to name but a few.
2) Keep track of your diet and weight
Self-monitoring is a key factor in successful weight loss. In addition to monitoring your weight. A specialist doctor always advises their patients to start by keeping a paper diary or using an app to record all the food they consume throughout the day. This helps them become aware of their mistakes and, above all, of what they are eating each week.
Those who manage to track their progress, become more mindful of their diet and recognise physical changes are far more likely to follow an effective weight-loss programme.
3) Take regular exercise
Regular physical activity can help a person lose weight.Regular exercise is essential for physical and mental health. Increasing the frequency ofphysical activity, in a sensible and targeted way, is often crucial for lasting weight loss.
45 minutes of moderate-intensity physical activity a day is the key to long-term good health. If an hour a day isn’t possible, the Mayo Clinic suggests that a person should aim for at least 150 minutes a week –that’s 30 minutes a day for at least 5 days. It’s not impossible.
It goes without saying that people who are not usually active or who have never taken part in physical activity should increase the amount of exercise they do gradually, building up the intensity step by step. This is the smartest and most sustainable approach to ensuring that this time spent being active becomes a habit and an integral part of your lifestyle.
If the idea of a full workout seems unrealistic for some, or if certain activities don’t appeal to you, I’d advise you to try different activities until you find one you’re truly passionate about. For example, dancing is an excellent, fun and socially engaging activity that you might find you love, unlike the gym, which for many is more of a source of frustration. Don’t forget that when we talk about physical exercise, we’re not just referring to running or going to the gym.
4) Cut out liquid calories
Few people realise it,but it’s possible to consume hundreds of calories a day simply by drinking sugary drinks, tea, fruit juices and alcohol. These are known as ‘empty calories’ becausethey provide extra energy without offering any nutritional benefit.
Unless you’re having a healthy homemade smoothie made with whey protein (take a look at the description of our Isolate Pure Professional) and fresh fruit to replace a quick meal, it’s best to stick to water or unsweetened tea and coffee.
Also, be careful not to confuse thirst with hunger. You can often satisfy your hunger between meals by taking a sip of water or herbal tea.
5) Measure your portions
Any food consumed in large quantities, even low-calorie vegetables, can lead to weight gain.It has been shown that overweight patients with an altered gut microbiota can extract calories even from vegetables.
You should therefore avoid estimating portion sizes or eating straight from the packet without being aware of how much you are eating. To begin with, it is always best to use scales or guidelines to determine the correct portion sizes. We often overestimate how much we’re eating, which carries the risk of consuming a larger portion than necessary.
6) Make mindful food choices
Many people benefit frommindful eating, which involves being fully aware of why, how, when, where and, above all, what to eat.
Makinghealthy food choicesis a direct result of being more in tune with your body and your health goals.
People who choose to eat mindfully also try to eat more slowly and savour their food, focusing on taste and enjoyment. Taking at least 20 minutes to eat allows the body to register all the signals of fullness, which helps you better understand how much ‘fuel’ (food) you need.
Before choosing a food, it’s a good idea to ask yourself these simple questions:
- Does it have a good calorie-to-macronutrient ratio?
- Will it make me feel full? Does it contain enough fibre?
- How many ingredients does it contain? Are they healthy?
- How much sugar, fat and sodium does it contain?
7) Learning to control your eating
Many social and environmental cues can encourage unhealthy and mindless eating. For example, some people are more likely to overeat whilst watching television or using their mobile phones. Others find it hard to stop once they’ve started on a box of chocolates or sweets.
By recognising what might trigger the urge to binge and consume empty calories,you can devise strategies to adapt your routine by trying to limit and eliminate these triggers and by opting for healthy alternatives and creative recipes.
8) Plan ahead
Filling your kitchen with foods that support your goal and creating simple yet satisfying meals—both in taste and presentation—is a winning strategy.
I strongly recommend that anyone wishing to lose weight – and, above all,to keep it off –clear their kitchen of all ultra-processed foods and ensure they have high-quality, nutrient-rich ingredients to hand for preparing simple, healthy meals. Seasonal fruit and vegetables, lean proteins, wholegrains and healthy fats such as extra virgin olive oil and avocado form the basis of a healthy fridge and larder.
What’s more, visual appeal matters too. Let’s be honest, an unseasoned chicken breast served with boiled courgettes is rather a dreary sight, and sooner or later you’ll end up feeling put off just by looking at it. But if we use a bit of imagination and dice that chicken breast, then quickly stir-fry it with courgette spaghetti or add a few spices such as turmeric, believe me, you’ll enjoy it much more. Another option could be a creamy vegetable soup served with a chicken breast. These are just a few examples of how a seemingly dreary ‘diet’ meal can become appetising and enjoyable.
Planning your food choices before heading out to social events or restaurants could also make things easier for you, especially if you go out often.
9) Have a positive social life and make the most of the support from your loved ones
Social support is an excellent way to stay motivated. Over time, you’ll realise that the support of your loved ones is also an integral part of your weight-loss journey. It helps you find the right motivation, keeps you from giving up, and allows you to let off steam during difficult times.
Talk to your friends or family about it, or, if you prefer, use social media to share your progress and celebrate your achievements – this will boost your self-esteem as you work towards your goal.
10) Maintain a positive attitude
Weight loss is a slow and gradual process, where difficult moments and setbacks can be discouraging. There will certainly be some days that are harder than others when you’re following a weight-loss programme, but your determination and willpower to reach your goal must be stronger.
If you’re struggling or need help, you can seek support from a professional.The important thing is to maintain a positive attitude and persevere to overcome any difficulties that arise on your journeytowards better health and a better body composition.
Conclusion
To lose weight successfully, there’s no need to follow a drastic diet or the latest fad. Instead, you should focus on a healthier, more balanced diet, whilst taking more exercise to achieve a positive energy balance and lose weight.
As research confirms, a reasonable goal is to aimfor a 5–10 per cent reduction in body weightto start seeing health benefits within 4–6 months.
Most people can achieve this by reducing their total calorie intake and optimising their macronutrient balance, whilst avoiding sugars and trans fats.
Warning! A diet of fewer than 1,000 calories with a low intake of micronutrients will not provide sufficient daily nutritional intake and could be harmful. Very low-calorie diets (VLCDs) do exist and are used to treat severe obesity, particularly over short periods, but remember that everything is subjective and that you must be monitored by a specialist. So, no DIY diets!
In conclusion, if the aim is to lose weight and body fat, you’ll need to commit to a change that focuses on adopting a healthy lifestyle in every respect and follows all the recommendations set out above.
Although my intention is not to deprive anyone, but rather to raise awareness so that people can enjoy special meals out, a birthday party or a night out without feeling guilty, I would like to emphasise that once these occasions are over, you’ll need to try to stay true to your goal and not stray too far from a healthy diet and regular physical activity. All too often, after a period of ‘celebration’, we lose sight of the main objective, leading to a yo-yo effect and regaining the weight we’ve lost.
So, ultimately, if the main goal is to lose weight sensibly and, above all, sustainably, without following a drastic diet,success comes to those who are mindful of what they eat, how much and how they eat it, who engage in regular daily physical activity, and who sensibly supplement their journey to fully support it. If you manage to put these basic principles into practice and listen to your body, you will inevitably succeed, once and for all, not only in losing weight but also in maintaining your weight over the long term. It all depends on what you want, because willpower has always been a source of strength.
