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Lose weight the healthy way: Know the ideal number of kilos you need to shed in a week

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Weight loss targets are highly personalised and determined by a qualified team of healthcare professionals while taking your medical condition into consideration.

Weight loss targets are highly personalised and determined by a qualified team of healthcare professionals while taking your medical condition into consideration. &nbsp | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

  • Healthy weight loss could range anywhere between 400g to 1 kg per week.
  • A random calorie restricted diet or a fad diet can have adverse effects on health, therefore, the diet plan needs to be revised timely to suit changing requirements and ensure that there are no deficiencies.
  • Sound optimum sleep and stress management has a major role to play so say yes to yoga and meditation daily.

New Delhi: When it comes to weight loss, one often spends hours pondering how much is good enough and how much is too much to retain in the long run. Although a time-taking process, weight loss calls for dietary and workout alterations for maximum benefits and best results. However, one often spends many an hour wondering how much weight loss in a week can be considered healthy.

To debunk myths on healthy and sustainable weight loss, Times Now Digital connected with Ms. Sweedal Trinidade, Senior dietician at P.D. Hinduja Hospital & MRC, Mumbai. In an exclusive interaction, the expert revealed some dos and don’ts for healthy weight loss, and the ideal number of kilos one needs to shed in a week.

“Sudden weight gain and associated complications can be overwhelming; and the urge to get in perfect shape intensifies forcing many to turn towards quick fixes like crash diets, strenuous workout with no expert guidance. People do all of this to achieve the weight goal in a limited time frame, however, with modern day lifestyle this becomes challenging and may not quite be sustainable in the long run,” she explained.

 How much weight loss is healthy?

Ms Trinidade, while talking about crash diets and how they induce weight loss, said that these plans are a complete no-no without expert opinion. She stressed on the importance of seeking proper guidance from an expert before proceeding with anything to prevent long-term health risks.  

“Weight loss targets are highly personalised and determined by a qualified team of healthcare professionals while taking your medical condition into consideration. Healthy weight loss could range anywhere between 400g to 1 kg per week,” she explained.

Health eating dos and don’ts as recommended by dietician

Ms Trinidade also shared some healthy eating dos and don’ts for everyone starting in a root cause analysis or ABCD analysis (anthropometric measurement, biochemical parameters, clinical diagnosis, dietary recall ) by a qualified dietician as only after knowing the cause of weight gain it is possible to set a target. A random calorie restricted diet or a fad diet can have adverse effects on health, therefore, the diet plan needs to be revised timely to suit changing requirements and ensure that there are no deficiencies.

As explained by Ms Trinidade, an ideal diet plan will take care of your schedule, energy requirements, deficiencies if any, medical conditions, digestion, activity plan, fluid or water requirements and leave you feeling energetic, not deprived and starved. Take a look at her set of dos.

  1. Sound optimum sleep and stress management has a major role to play so say yes to yoga and meditation daily.
  2. It is important to have smart and healthy eating out options, ways to give your favourite foods healthy twist.
  3. Stay well hydrated unless any fluid restrictions prescribed by your doctor.
  4. Check how much time is available for physical activity and which the best possible activity with maximum impact is.
  5. Not everyone can spend time in gym or go for long walks. Know more about NEAT (non-exercise activity training) making easy way for more activity in your routine.
  6. It is very important to have a realistic goal in mind depending upon your current health condition and lifestyle to stay motivated throughout the journey of achieving good health.
  7. Watch your portion size especially when it comes to favourite foods. Example brown rice is good but portion size is equally important.

Don’ts

  1. Do not concentrate merely on weight loss it could be water loss, muscle loss also this will slow down metabolic rate.
  2. Avoid alcohol, smoking, excess caffeinated beverages, aerated drinks, fruit drinks, processed foods.
  3. Avoid skipping meals, fasting or feasting intermittently. That will cause a drop your energy levels and give you an excuse to binge on unhealthy foods.
  4. Avoid early dinner if you are getting in to the habit of late night binge.
  5. Functional foods or so called super foods are not free foods, dosage per meal matters! This includes all nuts, seeds, fruits vegetables which are known for health benefits.
  6. Do not starve yourself when you have plans of eating out, hungry stomach gives in too easily, may result in overeating.
  7. Avoid going to fat free diets, this may lead to deficiency in fat soluble vitamins, affect hormonal balance also.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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