Weight management

If you have already achieved your goal weight, you will have to continue following healthy lifestyle choices to keep off the lost weight. Following are some guidelines you can follow to avoid regaining weight and keep a positive attitude during the whole journey.

• Exercise regularly
  Research has proven that people with high activity levels are more likely to keep their weight off than those who lead a sedentary lifestyle. Set your exercise goals and follow those religiously. It is ideal to aim for 10,000 steps everyday.
• Eat a healthy breakfast every morning
  Having a healthy, filling breakfast everyday prepares you for the day ahead and you are less likely to binge eat at lunch or dinner just because your stomach feels empty.
• Stay hydrated
  Make sure to consume enough liquids, including water and other low-calorie beverages. Don’t have too many sweetened beverages.
• Consume whole foods
  Follow healthy eating patterns by having meals full of fibre and other nutrients. Cut down on fat and consume lean protein.
• Eat mindfully and responsibly
  Just because you are eating healthy doesn’t mean that you can eat as much as you want. Pay attention to portion sizes if you want to lose weight. Always check the nutritional information listed on the back of the packet whenever you buy something from the departmental store. Using small-sized bowls and other dishes may help you choose smaller portions when having meals.
• Listen to your body ‘s physical hints to stop eating before you feel too full
  Choose your foods as wisely on special occasions as you would on any other regular day.
• Plan your meals in advance
  If you plan your meals in advance, you can make healthier choices without being influenced by a hungry stomach. Prepare your meals at home and only eat out on special occasions. Packing low-calorie snacks like fresh vegetables, fruits, and snacks rich in whole grains can keep the hunger at bay throughout the day.
• Get cookbooks
  Out of ideas for meals? You can try some new, healthy recipes to avoid getting bored with your healthy diet. Some cookbooks have a treasury of great recipes that are waiting for you to explore.
• Cut down on screen time
  Spending more time in front of the computer or television screen means that you are spending more time on your feet and burning more calories. Most people who lose weight watch less than 10 hours of TV per week. You can instead choose enjoyable activities that keep you moving and on your feet during free time. This movement in addition to exercise time is important.
• Monitor yourself
  If you are not holding yourself accountable for your lifestyle choices, then who will? Take self measurements regularly and weigh yourself weekly. If you think you might be going back to your old and unhealthy habits, try to maintain a record of exercise and food for a few weeks until you get back on track.
• Join a weight management program
  The success of your weight loss or management journey in the long term is decided by how long and how often you are engaged. If you find it hard to accomplish the journey yourself, you can join a weight management plan. We at Kokilaben Dhirubhai Ambani Hospital, Indore offer well-prepared weight management plans to suit the needs of every individual. Our dietitians are highly experienced and qualified and have years of experience in the field. They evaluate every individual at a personal level, assess their medical history and other conditions and formulate treatment plans that are going to benefit them the most.
• Build a support group
  Talk to a friend or an acquaintance who can listen and relate to what you are going through. Collaborate with them and make healthy lifestyle modifications together.
• Keep a positive attitude
  Even if there will be times when you will find it hard to believe in yourself, remember that some days will be better than the other. Even if you have a day of overeating, you can pick yourself up and move on. You can make a fresh start each day. You can’t change what has happened, but you can definitely take steps to improve the things that are going to happen in the future.
• Think for the long term
  Don’t think that a strict diet is a long-term method to lose weight. It’s only a short-term intervention. If you want to continue losing weight and keep it off, you need to inculcate long-term changes in your lifestyle. You need to identify the habits that make you gain weight and consider when, what, where, why, and how you eat.
• Make any changes necessary for a more healthy lifestyle
  Did you overeat previously at night while watching your favourite TV serial? If so, make a change by stopping to eat in front of the television. Instead, try to eat your meals only at the kitchen table.
• Make gradual changes
  Only take one step at a time and incorporate the changes gradually into your new lifestyle. Once it has been mastered, you can plan another change. By taking one step at a time, you won’t feel overwhelmed and will be headed for success in due time.
• Skip the absolutes
  Avoid words like “must”, “never”, or “always”. Allow indulgences on occasions and be realistic with yourself. You should be able to have the things you love every once in a while without feeling guilty. You can incorporate smaller portions of higher calorie foods into your new eating schedule. Instead of fixating on the things you can’t eat, thoroughly enjoy every bite.
• See a registered dietitian
  If you are in need of an expert for nutritional information or diet charts, you must make an appointment with a registered dietitian. If you are located in Indore, you can visit the Kokilaben Dhirubhai Ambani Hospital, Indore and seek help. Consult the best dietitians in Indore for helpful tips that will set you in the right direction in your weight loss journey.

Weight management has a lot of health benefits. Following are some of those:

• Good for your heart
  Your heart is one of the most vital organs of your body, supporting the circulation of oxygen-rich blood to all the tissues and organs of the body. Adding on body weight puts additional stress on the heart and injures its muscles, enhancing your heart failure risk. Apart from it, your high blood cholesterol and blood pressure numbers also get lowered in the long run. All this decreases the risk of developing heart failure.
• Reduces risk of diabetes
  If you are overweight, you are three times more likely to develop diabetes than if you were at a normal weight. Diabetes is a chronic medical condition that enhances the risk of developing other serious health problems like kidney disease, heart disease, and neuropathy. When you lose weight, your blood sugar levels are lowered and so is your risk of developing diabetes. Weight loss in diabetic people also improves blood sugar control and reduces the risk of developing associated complications.
• Improves joint health
  Like the heart, too much body weight puts extra stress on your joints and enhances your chances of developing joint diseases like arthritis. When you lose weight, the stress on the joints is reduced, which eases your current pains and aches and lowers your chances of developing chronic pain conditions in the long term.
• Improves sleep
  Weight and poor sleep quality are linked. It is believed that obesity may adversely affect your metabolism, which in turn interferes with the sleep cycle. Losing weight is likely to reset your sleep cycle for good so that you have quality sleep at night. Bringing about an improvement in your sleep habits also improves your ability to control your weight. Loss of sleep increases the production of hormones that are appetite-stimulating. This leads to overeating and weight gain. Sleeping for 7-9 hours every night may help you maintain control over what you're eating and manage your hunger problems.
• Boosts energy levels
  With a good amount of sleep and a better overall sense of well-being, your efforts towards losing weight may also provide you with an energy boost. Getting regular exercise and eating healthy also contributes to increased desire to live a happy and more fulfilled life.
• Lifts your mood
  The healthy habits our dietitians will help you follow will also benefit your mental health. When you workout, your body releases happy hormones that immediately lift your mood. Apart from that, regular exercise has been found to reduce anxiety and stress.
• Improves self-confidence and self-esteem
  One of the prime motivators to lose weight for anyone is appearance. Even if you drop a few pounds, you automatically start feeling better about yourself. This boosts your self-confidence and self-esteem.

From your joints to heart to your mental health, losing weight and staying fit benefits your overall health and vitality. If you are finding it hard to reach your weight goals, let us help you. Visit Kokilaben Dhirubhai Ambani Hospital, Indore and book your consultation with an expert dietitian. Every year, around 50% of adults take the resolution to lose weight, but due to lack of motivation and sense of direction, they fail to do so.

There is no denying the fact that your weight affects your overall health. Even losing a little percentage of your current weight results in improvements in emotional, physical, and mental well-being. At Kokilaben Dhirubhai Ambani Hospital, Indore our medical experts know how challenging it is to lose weight and then successfully maintain it. That’s because no single weight loss plan or diet plan works for everyone. To help our clients lose weight effectively and keep it at bay, we offer medically-supervised weight loss guidance and personalised meal plans to suit your individual health needs and weight goals.