Whenever one wants to lose weight, they are often swamped with options – should I crash diet? My friend did a military diet and lost 7 kgs in 3 days? Should one do Keto? Should one exercise? Eat under 1000 calories a day? Should I cut carbs? Often every diet or health club you become a part of boasts of being able to help people lose weight successfully & keep it off. Some believe the key is to cut carbs, some believe breakfast is the most important day of the meal and then there are some that believe one should have meals every 2 hours while there is yet another school of thought that swears by intermittent fasting. So, who does one believe or what does one do?

The reality is that there is no one weight loss mantra that would suit everyone. What may have worked for a friend may not work for you, since each body responds differently to different types of foods based on various health factors and genetics. To lose weight and make sure it stays off you need to make some lifestyle changes and stick to those – following a sleep regiment, fixed meal timings, no binge drinking, dedicating a single day to cheat meals and so on. It requires patience, time and commitment and if you are ready to do that your weight loss journey can become a permanent one.

While there may be no shortcut to losing weight, there are many ways that can be adopted to develop a better relationship with food and achieve your optimal weight. Here are the popular weight loss strategies
Bring down your calorie count

It is believed that if you eat fewer calories than you can burn you will automatically lose weight. But it is not as easy as said – after a point you may notice the weight is becoming stagnant or metabolism has become slow or you are only losing water weight. So, you need to keep dropping calories over time, start with a small reduction and keep bringing it down over time.

Also, if you can eat 1000 calories a day, it should be across various food groups, not just a cheeseburger and a milkshake and you are done for the day. You need vegetables and proteins and other nutrient rich food. Only eat to fulfil your hunger, do not eat when you are stressed, angry or happy

Reduce Carbohydrates and refrain from bad fats

Reducing carbohydrates is very important as that is a straight way for glucose to enter your bloodstream and then to deal with that the body produces more insulin. Eating too much pasta pizza, bread and fries can cause a hormonal imbalance. This is one of the reasons Metformin is prescribed as a PCOS medicine for weight loss to many girls and women who have that problem as it regulates the amount of sugar that enters the bloodstream and helps the body respond better to insulin. But this does mean you turn to food high in fats – go for lean meats like fish and chicken.

Try to reduce saturated and trans fats from your diet, go for the good fats such as nuts, avocados, fatty fish, olive oil and more of these. Do not eat refined sugar products

Do not give into emotional eating

We often look at food as something that will comfort us and pull us out of our stress and anxiety. This means we do not actually need food to fulfil hunger. Instead of turning to food when under stress and having a bad day try meditating, having a hot bath or finding some healthier alternatives to seek peace. You should recognize what triggers emotional eating and try and deal with the problem. Speak to a psychologist if required. Try things that can uplift your mood if you are low on energy such as listening to good music, taking a short nap or going for a little walk. Meet up with your friends, go for a walk or play a sport with them on days that you feel lonely. When you find yourself down and out, try not to reach for the fridge to get instant gratification, instead deal with the underlying issue.

Mindful Eating

Do things that ensure you eat the right amount. For instance, do not stay distracted while you are eating, if you watch TV or work while eating you just keep popping food and end up overeating because you don’t have the presence of mind. Pay attention to the food you it and don’t gobble it up. Eat slowly, savour the smells and focus on the entire food experience. If you feel full or satiated, stop eating, just because you have food on your plate does not mean you need to finish it.

Stay active

Exercise may not contribute to your weight loss journey in the same capacity as food but the benefits are immense and go beyond just burning calories. Exercise increases endorphins – keeping you happy, it increases your metabolism and enhances your overall outlook to life. Even a walk, some stretches or moving around the house will keep you motivated and energised. Exercise needn’t be boring, see what you enjoy – dance, Zumba, hiking, swimming- whatever rocks your boat. Remember, something is better than nothing. If you are a bum all day in bed or at your work desk, you feel fatigued and beat by the end of the day.

Other steps
● Sleep well for at least eight hours a day as sleep deprivation demotivates you. Lack of sleep arouses your appetite so you tend to eat more food than required.
● Stay motivated and get the encouragement you need either from friends and families or a weight loss group – seek support when you need it.
● Don’t get dejected, weight loss is a slow and steady process, especially if you want to keep it off. Don’t have unrealistic goals like wanting to lose eight kgs before a trip or your best friend’s wedding.
Sometimes during a weight loss journey the nutritionist or dietician may subscribe to vitamins, PCOS medicine for weight loss such as metformin or any other medicines or steroids online. For all these medicines and more check out Healthskool Pharmacy as it is the one stop shop for any medical supply. They have a large delivery area and can arrange for whatever medical need you have. It is advised not to take pills for weight loss and only have medicines prescribed by the doctor. Eat well, rest well and exercise, soon you will find yourself energized and healthier.