Roughly one out of three people try to lose weight now and then. While some are successful in that journey, statistics suggest that around 1-3% of individuals can consistently keep off lost weight; most people regain a significant portion of lost weight within a few years.
If you want to succeed in your weight loss journey, the key is to embrace a sustainable approach. Instead of having unrealistic goals around your weight loss, you should proceed with a practical approach. Most experts recommend losing 1-2 pounds per week, which can be achieved by creating a calorie deficit of 500-750 calories daily.
So, how do you shape your weight loss journey? If you are looking for practical tips that will positively influence you, this AKARA by AAYNA guide has all the checklist pointers for you.
1. Set Realistic and Achievable Goals
As we previously highlighted, if you don’t have realistic goals when trying to lose weight, you are bound to lose sight of things. When you have unrealistic weight loss goals (for example, thinking that you can lose 5 kgs in a week) and are unable to meet them, you will experience frustration and a loss of motivation.
So, instead of focusing on losing 10 kgs in a month (which is unrealistic), focus on small, attainable targets like 1-2 kgs per week.
Here’s how you can set SMART goals:
- Specific: “I will lose 5 kgs in 2 months.”
- Measurable: Track weight loss progress weekly.
- Achievable: Aim for a steady weight loss rather than extreme changes.
- Relevant: Ensure that your goals fit in well with your overall health and fitness vision.
- Time-bound: Set a deadline to maintain motivation.
When you have smaller milestones sorted out, the journey becomes more proactive, and the goals become more attainable, keeping you determined to reach your ideal weight loss targets.
2. Beyond Calories, It’s About Connection
Around 80% of your weight loss journey depends on your diet, aka the food you eat. However, does that mean that you have to eat bland food or starve yourself? The answer is no.
More than being a physical endeavour, weight loss has deep connections both with our mental and emotional well-being. Mindful eating plays a crucial role to establish a healthier relationship with food.
A few tips for mindful eating are:
- Eat slowly and savour each bite.
- Pay close to your satiety signals (aka when you are full while eating).
- Avoid distractions while eating.
- Practice gratitude for your food.
- Recognise and manage emotional triggers for eating.
When you eat your food mindfully (without distractions), you become more aware of your eating habits, reducing the likelihood of emotional eating or overconsumption. This fosters a sense of control and helps you be mindful of when you are satiated enough.
3. More Protein for Sustained Weight Loss
If there are weight loss discussions, protein surely deserves a spot at the top. Not only is it the building block of a lean physique, but it is also an excellent marker for keeping your metabolism in check.
Optimal protein in your diet throughout the day keeps you satiated, preserves muscle mass, and boosts metabolism, helping with sustained weight loss.
Studies and even doctors recommend eating 1-1.5 grams of protein per kg of body weight. This indicates that if you weigh 80 kg, consider eating at least 80-120 grams of protein in a day, divided between your meals.
If you are wondering why protein is so crucial for weight loss, it is because it can keep you satiated for a longer period. Protein takes more time to digest than simple carbs and fats, which, in turn, keeps you feeling full for longer and keep the cravings in check. It also helps preserve lean muscle mass, crucial for maintaining a healthy metabolic rate.
Some healthy lean protein sources you can add to your diet are chicken, fish, eggs, beans, lentils, and tofu.
4. Don’t Forget About Fibre
Just because protein is important for weight loss doesn’t mean you will forget the other macronutrients, especially fibre. Fibre is your best friend when you are on your weight loss journey.
Fibre adds bulk to your diet, promoting feelings of fullness and reducing calorie intake. It also slows down the absorption of sugar, preventing blood sugar spikes and crashes.
If you are diabetic or have thyroid-related complications contributing to the increasing body weight, especially the deposition of visceral body fat around the abdomen, adding fibre to your diet can be a game-changer.
Choosing fiber isn’t as complicated since there are numerous dietary sources, such as fruits, vegetables, whole grains, and legumes. If you rely more on refined grains, consider switching to whole grains. If you consume more fruit juices and smoothies, consider eating whole fruits with the skin on for added fiber benefits.
5. Water is Your Best Friend
Did you know that many times when you are hungry, chances are that you are thirsty? This explains why doctors say, “If you feel hungry out of the blue or have a craving hit you out of nowhere, consider drinking a glass of water and wait 30 minutes. If the hunger persists, you can eat something. If you are no longer hungry, it means that you were thirsty to begin with.”
So, when hunger pangs hit, reach for your bottle of water to avoid unnecessary calorie consumption.
Optimal hydration is also quintessential for flushing out toxins and keeping your metabolism in check. It also enhances fat metabolism, making it essential to your weight loss journey.
6. Consider Strength Training to Build Muscle and Burn Fat
While diet is important in weight loss journey, this doesn’t diminish the importance of an active lifestyle. You must also indulge in strength training beyond cardio exercises like walking, jogging, etc. This helps with burning fat and building muscle simultaneously so you don’t become weak during your weight loss journey.
Muscle tissue helps you burn more calories even when at rest, compared to fat tissues. This is why building muscle can increase your metabolic rate and burn more calories throughout the day.
If you are new to strength training, start with 2-3 sessions every week and focus on compound exercises for effective weight loss results. Also, ensure that you are training under the guidance of a professional trainer so you don’t injure yourself in the process.
7. Focus on Quality over Quantity
Even when you eat healthy, overeating can deflect the results of your weight loss journey and affect your motivation. To curb that, you have to prioritise portion control.
Some of the tips for controlling your portion sizes are:
- Use smaller plates and bowls because this will trick your brain into feeling satisfied.
- Serve meals in pre-measured portions instead of eating directly from packets.
- Eat slowly and mindfully—it takes 20 minutes for your brain to register fullness.
- Follow the 80/20 rule: Eat until you’re 80% full, leaving room for digestion
However, portion control doesn’t mean starving yourself or focusing on unnecessary crash diets because they do worse than good. Instead, your focus should be on eating well but in moderation.
8. Manage Your Stress
Stress is one of the unsung villains preventing you from losing weight. When you are struggling with chronic stress, you are dealing with a massive hormonal imbalance, which not only disrupts fat metabolism but also promotes fat storage in the body.
Not only that but cortisol, aka the stress hormone, also causes people to overeat by increasing their appetite, another factor preventing weight loss.
So, when you are on your weight loss journey, focus on finding the triggers behind your stress and integrate effective ways to navigate through that through activities like yoga, meditation, etc.
9. Be Consistent and Patient
“Weight loss is not a linear journey” is a phrase that will always be true. You might lose weight quickly in the early days and not notice any changes after a few months. Instead of letting that derail and demotivate you, focus on consistency and patience.
If you are focused on crash dieting and “quick fixes” for your weight loss, chances are that these will yield temporary weight loss and then make you regain that weight just as quickly. So, the key to a successful weight loss journey is sustainability.
Instead of obsessing over the numbers, keep track of your progress by celebrating small milestones. Additionally, always have realistic goals and stay committed even when the results slow down.
10. Explore Advanced Weight Loss Treatments for Faster Results
Beyond your standard weight loss efforts, there’s nothing wrong with taking a few shortcuts along the way. With AKARA by AAYNA, you get to make that possible.
Our weight loss treatments are curated with you in mind. This means that the treatment is customised to your fat loss and weight loss needs, not the other way around. All you need to do is schedule your consultation, get an initial assessment, and then leave the rest to our specialists.
At AKARA by AAYNA, our list of weight loss treatments includes:
- AAYNA Body Transformation Program
- AAYNA Bulge Removal
- AKARA Tummy Tuck
- AKARA Slim Legs Program
- AKARA Slim and Tone, etc.
Our blend of scientific expertise and holistic wellness is what makes AKARA by AAYNA stand out as a leading weight loss centre.
Ready to Take the First Step?
Successful weight loss is not just about eating less and exercising more—it’s about adopting sustainable lifestyle changes that support long-term health.
If you want to expedite your weight loss journey and achieve a more contoured appearance, AKARA by AAYNA is where you need to be. Our weight loss programs help you achieve your dream figure and make you feel energetic, confident, and healthy.
Ready to take the first step? For more details, kindly visit our website to book your consultation.
