Making lifestyle changes is one of the most effective ways to lose weight and keep it off. Small continuous changes to the lifestyle helps to maintain the body weight at the required level.
An increased body weight can cause many medical conditions – high blood pressure, diabetes melitus, heart disease, osteoarthritis among many others. It can also increase the risks of some cancers like breast cancer.
Obesity is a chronic complex disease defined by excessive fat deposits that can cause health deterioration.
This article explains the many lifestyle changes you can make to have a healthy and happy life if you have been diagnosed with diabetes, prediabetes , high blood pressure or any other medical conditions..
Here are some practical steps to manage and maintain healthy weight levels through lifestyle changes:
- Balanced Diet : Weight gain occurs either because the body receives too much food or when the body’s ability to effectively use the energy derived from food is affected due to hormonal conditions like Hypothyroidism. Eating only as much as your body needs is the goal.
- For slow, steady weight loss, try to eat foods that will fill you up without eating a lot of calories. Decrease your calorie intake by taking low-fat and fiber-rich ingredients, such as vegetables or fruit.
- Focus on whole foods: Whole foods fill up the stomach and help release sugar for energy at a constant and steady rate. Processed food contain less fiber and can cause a spike in blood sugar levels. Whole foods include whole grains (brown rice, quinoa, oats). Lean proteins (chicken, fish, beans, legumes), healthy fats (avocados, nuts, olive oil) and fruits and vegetables will help you to lose weight.
- Control carbohydrates: Take complex carbohydrates present in whole grains, vegetables, and legumes. These digest slowly and keep you feeling full longer. Avoid refined carbohydrates like white bread, pastries, and sugary snacks.
- Include fiber-rich foods: Foods high in fiber, like fruits, and vegetables, help slow down digestion and stabilize blood sugar levels.
- Avoid Sugary Foods: Limit sugary drinks (soda, sweetened coffee, juices), candy, and desserts. Instead, focus on naturally sweet options like fruits. Be mindful of foods like sauces, dressings, and drinks that can contain added hidden sugars.
- Smaller, Frequent Meals: Even healthy foods can increase your weight if eaten in large amounts. Pay attention to portion sizes, especially for starchy foods and fruits. Eating smaller portions more frequently to prevent hunger.
Fasting: Fasting has been proved to be very effective in regulating the body’s metabolic rate. There are different types of fasting routines. Some popular ones are :
- Intermittent fasting : In this method, food is eaten only within a specific time . For example the 8-12 IF means that you eat for 8 hours and fast for 12 hours.
- Eat Stop Eat: This is a fasting diet where you fast for 24 hours twice a week, while eating normally rest of the week.
- One meal a day (OMAD): This diet is a type of intermittent fasting where you only eat one meal a day. Food is taken within a one-hour window, while fasting for the remaining 23 hours. This type of diet can help with weight loss and chronic disease, but it may not be suitable for everyone. It can casue fatigue and severe hunger.
- Other types : Water fasting, Juice fasting, Partial fasting and calories restriction may work for different types of people.
Physical Activity
Regular physical activity helps your body to use calories as energy and prevent weight gain.
- Exercise regularly: Aim for at least 30 minutes of moderate exercise (like walking, swimming, or cycling) every day. It can be done in a single sitting or broken up into three 10 minutes sittings.
- Strength Training: Include two sessions of strength training (e.g., weights or resistance bands) per week to build muscle and improve your weight loss.
- Stay active throughout the day: Even simple movements like walking after meals, taking the stairs, or stretching during breaks can help control blood sugar.
- Monitor blood sugar during exercise: If you have diabetes, check your blood sugar before and after exercise to ensure it stays in a healthy range. If you’re taking insulin or other medications, be aware that hypoglycemia (low blood sugar) can occur during or after physical activity.
- Consistency Matters: Regular, moderate exercise is more effective than sporadic intense workouts. Try to stick to a routine that fits your lifestyle. Focus on gradual, long-term changes rather than quick fixes
- Integrate your exercise routine and diet: Eat a small, balanced snack (e.g., a handful of nuts or a piece of fruit with yogurt) if you plan to exercise, to maintain energy and prevent low blood sugar when you work out.
- Drink water regularly: Drink water regularly throughout the day, especially before and after exercise. Water helps your kidneys flush out toxins and excess sugar through urine. Avoid sugary drinks, sodas, and energy drinks, which can cause blood sugar spikes. Limit caffeinated beverages like coffee and tea, as they can dehydrate you. Aim to drink 8 glasses of water a day.
- Limit alcohol: If you drink alcohol, do so in moderation. Alcohol can cause spikes in the blood sugar levels and interfere with diabetes medications.
Sleep
Prioritize sleep. Sleep is critically important for overall health and well-being. Try to sleep for at least 7-8 hours every night. Go to bed at the same time every night to set your bedtime routine. Keep your room cool, fresh and quiet. You can wear ear plugs to prevent background noise. White noise machines can effectively help you get a good nights sleep.
Limiting screen time at least 1 hour before going to bed will help you fall asleep faster. Blue light emitted by devices like phones and TV screens can interfere with the sleep hormone, Melatonin.
Stress Management
Chronic stress can prevent you from losing weight. Stress can decrease the metabolic rate of the body. People with more stress find it difficult to control their impulses and may binge eat at times, shooting up the calories intake. Stress can also lead to conditions like Anorexia nervosa and Bulimia.
- Practice relaxation techniques: Techniques like meditation, deep breathing, yoga, or mindfulness can help reduce stress and lower blood sugar.
- Meditation: Meditation helps calm the mind and reduce stress hormones. It reduces stress, high blood pressure and depression. It can also help improve mental clarity, concentration
- Time Management: Break tasks into manageable steps and avoid over-committing yourself to help reduce stress.
- Socialize: maintain your relationships with your family and friends. This helps prevent depression and improves health.
Losing weight and maintaining the weight loss needs commitment to a lifestyle that is easy to maintain and fun to do.