Achieving Sustainable Weight Loss: Science and Factors Behind Effective Results

It may be an ambitious target to lose weight within 7 days, yet with a proper strategy, one can witness some improvement.

Although setting expectations is essential, a mix of clever eating habits, proper exercises at home, and good habits can start the process of shedding pounds. 

This blog is going to talk about the science of losing weight and some extremely useful things you can do at home using common foods and easy activities to help you lose weight.

We will provide you with a thorough plan to help you lose weight safely and effectively, whether you need to know how to cut back on calories, protein-rich foods, fibres, or water.

Are you ready to learn the secrets of fast but safe weight loss? 

It is time to jump in and learn how little changes can make a big difference!

Key Objectives to Consider When Starting a Sustainable Weight Loss Program 

The overall weight loss or weight gain does not rely on a specific food, ingredient or cuisine; it is a combination of various elements that include Dietary intake, lifestyle pattern, metabolic conditions, genetics, stress, etc.

Management of weight in a sustainable manner is a holistic process that entails lifestyle management that incorporates dietary modification, physical activity, hydration and stress management. 

In any weight loss program, you have to wait before the transformation can be evident because your body needs enough time to adjust to the changes.

These are some of the objectives that should be taken into account when setting up a weight loss program.

Count Your Daily Calories

• To achieve 2-3kg weight loss in 1 month (preferably 0.5kg in one week), it is advisable to reduce the amount of calories you currently consume each day by 500kcal from your usual daily, current dietary intake of calories. This is a healthy& sustainable target of reducing and then maintaining the loss of weight.
• The initial practice is, therefore, counting daily calorie intakes. Calculation of the calorie intake in a day is found to be very effective in a weight loss diet. 
• Some applications/apps are free to use, and they will assist you in counting your calories to monitor your daily calorie consumption and activity levels. These applications will also help you in monitoring your drinking and sleeping patterns, which also affect your weight.
• The Broca Index (BI) has been used to calculate the ideal body weight of an individual, and it is: Ideal Standard Weight (kg) = Ht (cm) – 100.
• WHO has provided various classifications of BMI (Body Mass Index) to classify adults into different weight categories. BMI is a straightforward weight-height index. It may be regarded as a 2nd level indicator of health in general.
• A simple formula of BMI = Weight (kg) / Height (m²) can be used to compute it.

The WHO BMI Classification is discussed below.

• 18.5 to 24.9 – Normal
• Less than 18.5 – Underweight
• 25 to 29 – Overweight
• Above 30 – Obese

How to Lose Weight  Sustainably at Home?

Weight loss within a week is a difficult task, but with the proper strategy, one can achieve the desired outcomes. 

The following are the main steps that you can take in order to jump-start your weight loss program sustainably, with the focus on the simple science-based methods that could be easily applied at home. 

1. Eat Protein, Healthy Fats, and Vegetables for Sustainable Weight Loss

To lose weight effectively, one should consider having a balanced diet with the appropriate portion of nutrients.^[1]

Your dish in an Indian setting should be made up of protein, healthy fat, and vegetables, and should minimise refined carbohydrates, such as white rice and sugary foods.

• Protein plays a vital role in maintaining the body mass of an individual and, at the same time, helps shed fat. Protein is useful as it makes you feel full, so you do not need to have snacks in between meals. ^[2] Aim for 0.8 gram of protein per kilogram of body weight.^[3] As an illustration, when you are 70 kg, you require approximately 56 grams of protein per day. You can reach this target with the help of such sources as moong dal, chicken breast, nuts and seeds, or paneer.
• As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition, the RDA for protein requirement is 46g/d for women & 54g/d for men.    
• Healthy fats are important in weight loss as they help to make one feel full.^[4] Consume healthy oils such as mustard oil, olive oil, or ghee sparingly. Good fats are also found abundantly in nuts and seeds such as almonds, walnuts, and sunflower seeds. Coconuts and avocados contain healthy fats that favour metabolism. Remember that fats are rich sources of calories, and so this needs moderation; 20-30 grams of fat per day must be sufficient.
• Vegetables have all the necessary vitamins, minerals, and fibre.^[5] Add some different vegetables, such as spinach, tomatoes, cauliflower, and carrots. Eat at least two servings of vegetables per day.^[6] Starchy vegetables such as potatoes and sweet potatoes should be avoided because they contain high levels of carbs.

This balance will make sure you are consuming nutrient-rich foods, and at the same time, you have a calorie deficit, which is essential to lose weight.

2. Eat More Fibre for Sustainable Weight Loss

Fibre is a powerhouse in weight loss. It is digested slowly in your digestive system and makes you feel fuller longer, which can be a way of avoiding overeating and may help you lose weight.  

Consumption of fibre-containing foods may also contribute to maintaining blood sugar levels, normal digestion, and management of long-term diseases.^[7]

Daily RDA for fibre as per NIN, ICMR is: 30g per day for males & 25g per day for women.

In order to lose weight, it is best to consume more fibre in your meals. Here’s how you can do it:

• Fruits: Apples, bananas, and oranges are not only tasty fruits but also fruits that are rich in fibre. 
• Vegetables: Green vegetables, including spinach, broccoli, and carrots, contain a lot of fibre. 
• Whole Grains: Replace refined grains with whole grains such as brown rice, quinoa, and whole wheat roti. 
• Legumes: Lentils, chickpeans (chana), and kidney beans (rajma) are also excellent sources of fibre. 
• Nuts and Seeds: Include chia seeds, flaxseeds, and almonds in your food. 

Attempt to eat 2-3 portions of fruit and 2-3 portions of vegetables every day. Also, use whole-grain products rather than refined foods to achieve a consistent fibre intake in a day.

This will keep you full, aid in digestion, and keep your calorie intake in check, which is a crucial component of any weight loss plan.

Consume a well-balanced diet including a minimum of 5 servings of vegetables and one serving of fruit per day, as they are good sources of fibre and essential nutrients such as vitamin A, Vitamin B, iron, zinc, etc.

Aashirvaad Atta with Multigrains collaborated with renowned nutritionists to make the My Meal Plan test. The test tells you how much fibre you consume every day and then makes a meal plan that works for you.

3. Move Your Body for Sustainable Weight Loss

The exercise is another important aspect of weight loss. It not only assists in burning calories, but it also increases metabolism and develops muscle and may help you fulfil your objective of losing weight sustainably.

There is no need to go to a gym to exercise, and even basic activities at home can be extremely efficient. 

Begin using bodyweight exercises such as squats, lunges, and push-ups, which help you build up your muscles.

You can also burn more calories by adding cardio exercises such as jumping jacks, high knees, or even walking around your house. 

The goal is to have at least 30-45 minutes of moderate exercise per day to be active and to assist in losing fat. Add to this stretches and flexibility workouts regularly to enhance overall flexibility and prevent injuries. 

Exercising will always make you lose weight and even enhance your body strength and health.^[8]

4. Eat Mindfully for Sustainable Weight Loss

Mindful eating consists of everything to do with how, what, when, and the quantity of what you consume. Being conscious, you will not overeat and build a healthier connection with food.

Eat slowly and chew your food properly, giving your body time to tell you when it is full and this way you may help yourself lose weight sustainably.  

Portion control and portion size play an important role in avoiding overeating. You should also avoid being distracted by television or phone when eating because you may end up snacking and overeating without thinking. 

You should learn to listen to your hunger and eat when you are actually hungry, and not because you are bored or stressed.

Thus, this technique may allow you to choose healthier food and lose weight by not overeating and consuming more calories than you need.^[9]

Aashirvaad Atta and Multigrains came up with the Digestion Quotient. Now you can take a two-minute quiz to see how well your digestive system is performing.

5. Get Plenty of Sleep for Sustainable Weight Loss

Achieving quality sleep is another aspect that is neglected, and yet it is important for weight loss.^[10] Lack of rest causes an imbalance in the hunger hormones, which make you feel hungrier and eat more. 

Sleep also aids in the regulation of metabolism and muscle recovery, and also decreases stress, which are some of the elements of weight management.

Strive to have 7-8  hours of sound sleep per night to enable your body to have all the time to rest and be in good operation.^[11]   9

However, when late-night dinners or overtime in front of the screen are the norm, an effort towards a routine of early bedtime, such as a cup of herbal tea, such as chamomile, could help to soothe. 

It should be given the same priority as diet and exercise, and you will see your energy level and weight loss rate improve.

6. Understand and Manage Calories for Sustainable Weight Loss

To shed pounds, the most important thing is to know about the role played by calories in your diet.

Simply, calories are the units of energy that are required to keep your body running.

But when you eat more calories than the body needs, you store the extra calories as fat. 

Conversely, when you consume fewer calories than the number of calories burned, the body will rely on stored fat as the source of energy, and hence, the weight will decrease. This is also known as negative energy balance    .^[12]

Each individual has different calorie need, which varies according to their age, gender, weight, and activity level.

You can use online calculators or contact a nutritionist to determine the number of calories you have to consume to maintain your weight. 

Having known your daily need, now target a calorie deficit by eating less than you are burning. An average of five hundred calories of deficit per day will result in a weight loss of about 0.5 kg per week.^[13]

Rather than making radical decisions about reducing the number of calories, strive to make more nutritious selections.

Choose food with more nutritional value, such as vegetables, fruits, and lean protein, which are less caloric but help to sustain you longer. 

You can make a weight loss plan that is sustainable and not depriving by learning how to manage the amount of calories you consume.

Try Aashirvaad Whole Wheat Atta, which has a beautiful amber colour and firmness because it is prepared with the best grains. There is no maida in Aashirvaad’s atta; it is 100% Sampoorna Atta.

Bottom Line

To lose weight sustainably, it is important to concentrate on a mix of healthy practices.

Begin by developing a caloric deficit, i.e., burn more calories than what your body requires to keep your weight steady. 

A healthy diet is also important- make sure to eat lots of foods high in nutrients and containing protein, healthy fats, and fibre to make you full and active.

Adding more vegetables, whole grains, and lean proteins will enable you to control your calorie consumption. 

Moreover, keep yourself hydrated by taking lots of water and do not consume sweetened beverages, since they are not necessary for the body.

Another major factor is exercise. Fat loss can also be achieved by some basic exercises at home, such as squats, lunges, and walking. Get enough sleep to curb hormones and suppress cravings.

But do not forget that it is a gradual process, and the results of 7 days may be different for different people.

Never embark on any diet or fitness program without consulting a medical professional to be sure that it will be right.

Frequently Asked Questions