Unlocking the Secrets of Successful Weight Loss: The Power of Diet and Lifestyle Changes

“What I know for sure is this: The big secret in life is that there is no big secret. Whatever your goal for this year is, you can get there—as long as you're willing to be honest with yourself about the preparation and work involved. There are no back doors, no free rides. There's just you, this moment, and a choice.” — Oprah.

Obesity is an epidemic now. Every 1 in 3 people in developed countries is obese. This dramatic shift potentially increases chronic illnesses like diabetes, hypertension, cardiovascular disease and cancer. We are experiencing an increased number of knee problems, back problems, and postural problems. The metabolic and hormonal disbalance is also associated with many people, including young women, as we can observe an increasing number of polycystic ovarian diseases and menstrual irregularities. All these lead to mental illnesses like depression, low mood, and social anxiety. As a result, over-the-counter purchases of anti-depressant and anti-anxiety drugs increase. So, obesity is a burning problem contributing to significantly different issues, including medical, mental, social and financial. Also, we need an easy and quick fix to solve this problem without getting into the matter deeply.?

In this article, we will dig deep into obesity in more straightforward language, its causation and our food habit, the remedy and the obstacles to have an idea, and you can start from today without waiting for a perfect plan, time or place.

1.?????What is obesity?

First, we need to know the basic parameters to understand obesity. These are height, weight, waist circumference, hip circumference etc. All these are self-explanatory. The ratio of weight in kg by the square of height in meters is the BMI ( Body mass index).?

Though the ratio may vary, the WHO (World Health Organisation) clearly defines obesity when this ratio is more than 30 ( in the Eastern world, e.g., India, it is considered 27). The waist and hip circumference and the different ratios indicate visceral fat. The waist-to-hip ratio should be below 0.8 for women and 1.0 or less for men. This ratio is linked to cardiovascular diseases.

2.?????What is the cause of obesity?

If we look at the pattern of obesity incidence, we can see a spike early in the western world (around 1970) than in the eastern world; now, it is prevailing all over. We need to return to the ancient survival world to understand the mechanism. At that time, food is scarce, and you must do vigorous work to get it, be it hunting an animal or gathering fruits and other food by travelling an enormous distance. Food was the survival signal. Returning to this world, we can observe abundant food in most countries. But the basic instinct of survival signal is still there. At the same time, we don’t have to do any vigorous work to attain this.?

The invention of ready-to-eat and processed food, the deadly combo of carbohydrates and fat (you can’t find any natural source which contains carbohydrates and fat simultaneously) like ice-creams, pizza (calorie-rich and processed -CRAP) -all these change our eating pattern and we tend to eat more and more calorie for a long time, and this leads to an epidemic to a possible pandemic of obesity.

3.?????How to start the journey towards a healthy life?

a.?????The expectation and outcome mismatch

You can understand that most obesity is due to accumulating extra calories over the long term. So there is no easy and quick fix. Don’t go by the individual's success stories with a drastic weight reduction. You should have realistic expectations. The path of weight loss is not a linear one. There will be ups and downs and plateaus. So it is essential to specify the goal and make small but consistent efforts to change. Don’t overburden yourself with the end goal; you may reach more than expected. It is more of a healthy fit body rather than only weight loss. Weight loss should be a part of a healthy lifestyle.

b.????Analysis paralysis of different recommendations- what to follow?

There are many different diets- keto, paleo, Atkin, low carbohydrate, and low fat. If you search for the pieces of evidence, you will get enough evidence in all these programs. I am not against any particular one. Even I tried intermittent fasting also. So there is no right or wrong. Each diet or system will bring down the weight. The magnitude may be similar if we compare them. So, what do you think I should follow?

As I already mentioned, there is no quick fix. And it is not about reaching a destination weight. Still, more important, it is about leading a healthy life to increase longevity, endurance and holistic development, including body, mind and soul.??

You can experiment with all these modes, but you need to stick to some plan which you can sustain throughout your life. The diet should not be a burden. After all, we do everything to have some good food and satiety. I will discuss the more rational and logical approach to me below.

c.?????A calorie is ultimately a number.

The critical thing to understand is that weight loss = calorie deficit.

Whatever you eat has its calorie value. At the same time, the basal metabolic rate (life is all about energy) indicates the amount of energy required in the body's resting state. Movement and exercise, pregnancy, lactation, or significant stress like surgery will cause more energy loss. So, you will lose weight if your intake is less than your expenditure. So the next question comes naturally: why bother about the type of food? Please read it thoroughly to get the whole picture.

d.????Role of macronutrients and importance of proteins

The four pillars of diet are Protein, Carbohydrate, Fat or Lipid and Fibre. All of these will be required for their functions. Carbohydrates and fat are the primary sources of energy expenditure. The caloric value of fat is high, around 9 cal per gram. The carb and protein are almost equivalent to approx. 4 cal/gm. Protein is not the usual fuel to serve the energy.?

Protein has essential functions in weight loss:

·??????Protein will make the meal more satiable. So you will need less amount of food.

·??????The digestion process of protein is more complex than others so the body will lose more energy.

·??????It is an integral part to build muscle. (why muscle building is essential – see below)

Fibre: a particular type of carbohydrate which the body cannot digest. If we can consume a sufficient amount of fibre daily, it will cause numerous benefits:

·??????Decrease the absorption of sugar, so less spike of post-prandial blood sugar.

·??????Form bulk of the stool and decrease transit time to relieve constipation.

·??????With adequate water, the stomach will fill without many calories.

Carbohydrate: Complex starch is good. The main culprit is refined sugar. The so-called health-promoting drinks or foods contain more sugar. Be careful regarding the selection of these products. Always check the ingredients; sugar has different names like sucrose, dextrose, high fructose corn syrup, fructose, maltose, lactose, brown sugar, etc.?

The problem with sugar is its high-calorie density when mixed in food, particularly with fat. This will cause less stretch of the stomach wall. The stomach will only signal to the brain when there is a stretch of the wall, and we tend to stop eating. We feel more hungry after a calorie-dense meal despite high-calorie intake. You can consume 1 litre of apple juice, but the same amount of apples that produce the same juice with the same caloric value you will not finish in a meal (even in a day).

Fat, mainly unsaturated and polyunsaturated, are essential for different functions (role in vitamin metabolism). Fats in moderation will increase satiety and reduce portion size. Saturated fat and trans fat are not the ideal fat to consume.?

e.?????Role of hydration

Earth is 75% water. The body is 75% water. We need to drink sufficient water to enhance the work of the liver as a detoxifying machine. The toxin metabolites will be washed away via water. Don’t consume any other liquid like soft drinks or energy drinks. It will not decrease thirst, and it will increase sugar consumption. Try to avoid them altogether. Thirst is not the indicator to drink. Do sip water regularly, except during meals. Drinking water during meals will dilute the digestive juices, and the digestion process will not run smoothly.

f.??????Role of exercise and muscle building

Important fact: Diet is the primary weapon to combat weight loss. Regarding exercise, there are mainly two forms. Cardio exercises will increase calorie expenditure. Strength training or resistance training is vital for building muscle. Building muscle will enhance the Basal Metabolic rate and eventually improve the weight loss journey. Strength training is more important for bone and muscle health, leading to longevity. Both of them are necessary. Your exercise schedule should be mixed with the component with sufficient rest between set and rest and recovery day to increase the growth potential.

g.?????80 % rule to have an estimate of portion size

You need to keep your mindset ready. It would be best if you stopped when you felt 80% full. This simple formula may change the spectrum of the weight loss journey. It is very effective and easy to do.

h.????80-20 rule in the overall diet

Follow the diet and exercise for 80% of the schedule and reward yourself the rest 20% as a cheat day to indulge in your favourite food, but mindfully.

i.??????Role of micronutrients

Micronutrients are like engine oil for the car, they are not essential, but they will smoothen the journey. Please be careful about the daily dosage and supplements if you need to be.?

j.??????Tracking and progress

If you can track it, you will get that. The apparent small changes will potentiate maintaining diet and exercise habits. Sometimes, the appearance of the loosening cloth will indicate the effect rather than the actual weight loss. Track them and reward yourself.

k.?????Ask an expert (nutritionist and exercise coach) for help, as everyone is different.?Also, sometimes, there may be a hormonal or metabolic disorder which requires special attention.

"The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live in the present moment wisely and earnestly."??Buddha.

4.?????Takeaways:

·??????Weight loss is not a linear journey. Have realistic expectations and be persistent and consistent.

·??????For weight loss, you must be in a calorie-deficit state.

·??????Follow a diet which you can sustain for your whole life.

·??????Prioritise protein and fibre intake, and avoid refined sugar.

·??????Include fruits and vegetables in your diet.

·??????Drink plenty of water. 1 litre per 20 kg is a rough estimate daily.

·??????Stop when 80% complete, and don’t drink during meals.

·??????Try to maintain your routines for 80% of your schedule.

·??????Strength training and cardio are both essential.

·??????Do fasting (maybe it is religious or not) with only liquids once a while at your convenience.?

·??????Track your weight at an exact time of the day, at the same place, with the same type of clothes. (vary of 1-2 kg in a day is normal, don’t panic)

·??????Monthly track your waist and hip circumference.

·??????Do a regular blood test for individuals above 30-35 years. Consult your house physician or nutritionist.

·??????Ask an expert for an individualised diet and exercise regime (Highly Recommended as each one has different ideation, belief, restrictions and desire)

·??????Don’t hesitate to consult a physician for any diseases.

????How to plan grossly: (Always ask the help of a professional, these are mere assumptions to start with)

·??????Ideal body weight = Height in cm -100.

·??????Calorie requirement daily : (Basal Metabolic rate)?

?????????????Body weight in pounds x 10-12 (sedentary)?

For kg unit, you can use Body weight in kg x 20-24,?moderately active (24-28), highly active (28-32)

·??????Many apps can calculate the calorie of the food you took the whole day and track it ( HealthifyMe, Calory, Fittr, MyFitnessPal etc.). These are only helpful for an estimate. This does not substitute professional advice.?

·??????Schedule a workout routine. Follow it and track the calorie expenditure.

·??????Now you have an idea about calorie deficit or excess.

·??????The protein content of a healthy individual is about 0.8 to 1.2 gm per kg as per the activity level.

·??????Carbohydrates should be 45-55% of the total calorie requirement.

·??????Fat should constitute 20-30%?

·??????Fibre intake should be 25-30 gm daily.

Don’t fix this critical problem with a quick solution of any medication or quick hack. The change should happen in the mindset first, and then it will eventually occur. I went through these processes (of course, with the help of experts, not entirely my own) and enjoyed those to lead a meaningful, healthy life. I like to emphasise that priority changes. My initial aim was to lose weight. Now it is more about sustaining the benefit of a healthy diet and exercise to be in optimum shape. My focus is now more energy, stamina and strength. Achieving a particular weight is necessary but not the only thing we should pursue. Above and over, there is a bigger picture—a happy, healthy life.

“If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.” — Michael Jordan.