This release of the stress hormone may cause the bodyto conserve energy and lows down the metabolism to fight against what the body perceives as starvation. While diet is the most important factor in losing weight, people can make other lifestyle adjustments to help them reach their goals. These include moving more, trying different types of exercise, drinking plenty of water, and intermittent fasting.
I came up with a plan and started working on it the minute the new year started. ‘My tryst with weight loss began in 2017 when I was shopping at a high-end mall in Dubai. I weighed 101 kgs at this point, and as I was shopping for new clothes, I realised that the costlier an apparel was, the more unfit I looked in it.
A 2021 study found that combining a diet containing lower glycemic index foods with a high protein intake diet may be an effective way to lose weight. I’ve been going to different gyms for years, but I think I tended to reward myself with food if I managed to go. I started to train with a personal trainer and that really opened my eyes to different exercises I could be doing at the gym.
I had one jar labelled ‘lost’ and one jar labelled ‘still to go’. In addition I was feeling more energised with each kilo disappearing, so that in itself made me feel better and kept me going. My parents and my partner Alistair were my cheer squad too, encouraging me to stick to it and celebrating my successes with me.
Losing weight can be a challenging journey, but with dedication and the right approach, it is achievable. If you are looking to shed 20 kgs, here are some effective tips to help you reach your goal:
Moderate physical activities include water aerobics, playing basketball and social dancing. Avoid refined carbohydrates which have a high-glycemic index — foods such as sugar, white flour and white rice, which can cause a spike in your blood sugar levels. The computation of the proportion of energy intake which needs to be cut down is performed in several steps. It is known that persons with a larger percentage of body fat usually lose a larger proportion of fat versus fat-free mass, which requires a larger energy deficit to achieve. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge.
1. Set Realistic Goals
It is important to set realistic and achievable goals when embarking on a weight loss journey. Aim to lose 1-2 kgs per week for steady and sustainable progress.
2. Eat a Balanced Diet
Focus on consuming a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Avoid processed foods high in sugar and unhealthy fats.
3. Stay Active
Regular exercise is essential for weight loss. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with strength training exercises to build muscle mass.
4. Stay Hydrated
Drinking plenty of water throughout the day can help boost metabolism and aid in weight loss. Aim to drink at least 8-10 glasses of water daily.
5. Get Adequate Sleep
Ensure you are getting enough quality sleep each night, as lack of sleep can disrupt hormones that regulate appetite and lead to weight gain.
Frequently Asked Questions:
Q: Can I lose weight without exercising?
A: While exercise is beneficial for weight loss, it is possible to lose weight through dietary changes alone. However, incorporating physical activity can accelerate the process.
Q: Is it safe to lose 20 kgs in a short period?
A: Losing 20 kgs in a short period may not be safe or sustainable. It is recommended to aim for gradual weight loss to ensure long-term success.
By following these tips and staying committed to your weight loss journey, you can achieve your goal of losing 20 kgs and improve your overall health and well-being.
