People use many methods to lose weight, and many start following the advice of social media influencers, but this can lead to negative consequences. Therefore, it is important to understand what the correct and scientifically sound way to lose weight is. In this regard, Aajtak.in is launching a series in which accurate information about diets for weight loss will be provided every few days.
For this, a conversation was held with dietitian Monita Gahlot from the Department of Gastroenterology and Human Nutrition at AIIMS Delhi. The first part of this series will cover the basics of starting weight loss correctly.
Dietitian Monita notes that before starting weight loss, it is necessary to know a number of key points that will help choose the right direction. She emphasizes that while many people want to lose weight, the start is often done incorrectly. Most people choose the shortest paths, such as completely giving up food or trying some viral diets and drinks, which are not beneficial.
The reason is that excess weight is associated with long-term eating habits and lifestyle, and it cannot be eliminated in a few days with any quick fixes. The correct approach is to apply methods described within scientific and medical science. It is necessary to follow approaches that will not only reduce weight but also prevent nutrient deficiencies in the body and ensure the long-term maintenance of the achieved result. For this, it is important to know how to start the weight loss process correctly and what seven aspects to consider before starting the diet.
1. Accurate assessment of current weight status
Monita explains that before losing weight, one needs to know their weight, height, Body Mass Index (BMI), and waist circumference. BMI allows for a primary assessment of weight status. According to Asian Indian criteria, a person is considered overweight if their BMI is in the range of 23–24.9, and if it is 25 or higher, they fall into the obesity category. Waist circumference is also important because fat accumulation around the abdomen is linked to an increased risk of cardiovascular and metabolic diseases. For men in India, the critical indicator is 90 centimeters, and for women, it is 80 centimeters.
2. Knowing your health status along with weight
It is also necessary to find out if a person has other health problems related to excess weight, such as thyroid issues, diabetes, or high blood pressure. Regular medical check-ups are good, but if necessary, the required examinations should be undergone after consulting a specialist. This will help establish a realistic weight loss goal.
3. There is no universal method for weight loss
Each person's weight, BMI category, eating habits, lifestyle, physical activity, age, and medical condition are unique. Therefore, applying someone else's diet or weight loss plan seen on the internet is incorrect. Each person may require an individual and practical plan based on their needs and health status. A weight loss diet is determined considering the entire health status of a specific person, and the same diet does not suit everyone.
4. Do not aim to lose all the weight at once
After determining the necessary amount of weight to lose, it should be divided into small stages. Statements like 'lose 10 kg in 10 days' should be avoided. Even reducing initial weight by 5–10% can improve blood sugar levels, blood pressure, and other cardiovascular risk factors. Therefore, the goal should not be rapid weight loss, but gradual and sustainable weight loss.
5. Diet is not fasting
To lose weight, it is not necessary to give up food or eat very little. Healthy weight loss means making the right changes in the quantity and quality of food so that the body receives the necessary nutritional value while losing weight. The next part will discuss in detail what to pay attention to in a healthy diet.
6. Involve family and friends in your journey
Inform your loved ones and friends about your weight loss goal. Their support and encouragement can make the weight loss journey easier and help implement healthy habits at home.
7. Trust your decisions
Starting weight loss can seem difficult, but small goals and consistent effort gradually form new habits. Instead of trying to change everything at once, one should make one small, correct decision daily and stick to it.
The next part of the series will cover the main points to pay attention to when starting a diet, what to eat, what to limit, and what a balanced plate should look like; all of this will be explained in simple language.