Many women, this time of year, think about losing weight to look good in their swimsuit. But now with COVID-19 a constant concern, you may be thinking about losing weight to become healthier or to increase your energy. Because novel coronavirus has changed our daily routines, perhaps now is a good time to prepare home-cooked meals and focus on eating right. No matter why you’re trying to shed a few pounds it’s best to approach it in a healthy and sustainable way.
Common myths about losing weight:
You can eat whatever you want as long as you watch those calories - Unfortunately, this is not true. In order to lose weight, you’ll want to eat a nutrient dense diet packed with vitamins and minerals, while staying in a calorie range suitable for your body type and composition. Even if you’re watching those calories, eating a diet full of sugar and high fats can be dangerous for your blood sugar and insulin levels, as well as your body in general.
To lose weight, you have to go hungry - Before you begin any weight loss diet, make sure to consult your doctor or nutritionist about the number of calories you’ll need to lose weight, while not going hungry. Additionally, remember that smaller meals throughout the day (instead of three large meals) can actually help you curb your appetite while keeping hunger at bay.
If it tastes bad, it must be good for me - A diet high in processed sugar and fats can often dull the taste buds and cause you to miss out on the natural flavors of better, more nutrient dense foods. Before you begin your weight loss program, ask your nutritionist or doctor for some recipe ideas that are flavorful and fun to cook. And of course, be open to trying new foods! You won’t know if you like it until you try it.
Losing weight faster is best - The Keto, South-Beach, or Atkins diet may sound like a great way to lose weight, but before you begin any diet make sure to consult with a doctor or nutritionist about what will work best for you and more importantly, how to lose and keep weight off while still getting the nutrients you need.
How to lose weight and keep it off
Now that you know some common myths of weight loss, it’s important to understand just how much weight you can realistically lose while still remaining healthy. Usually, it’s recommended that you lose no more than 1-2 pounds a week. In order to keep the weight off, you’ll want to incorporate diet and lifestyle changes.
Some lifestyle changes you can make include:
- Set realistic goals - Before beginning your weight-loss program, make sure to talk to your doctor about how much weight you can and should lose in a given period of time. Then, stick to those guidelines to make sure you stay on track.
- Eat healthier - Make sure to include at least four servings of vegetables and three servings of fruit in your diet each day. Also, replace refined grains with whole grains, cut back on sugar and processed foods and eat low-fat dairy products and lean meats.
- Drink more water - Good hydration provides the body with many benefits. It can also help you curb your appetite.
- Get moving - Find a way to get active every day for at least 30 minutes. Whether it’s riding a bike, taking a walk, jogging or playing tennis, you need to find ways to get your body moving.
How do I keep the weight off?
Once you’ve reached your goal weight, it can be challenging to maintain it. To help keep the pounds off, follow these guidelines:
- Continue to watch your diet and activity - Eat a healthy diet and stay active every day. This is the best way to ensure that you won’t gain any unwanted weight back.
- Find a support system - Whether it’s talking to a friend on the phone or Zoom call, find others who can support you and encourage you to exercise and eat well.
- Check in with your doctor - Have your doctor monitor your weight and overall health. This will help you make sure that you’re staying consistent with your weight.