Weight loss is a goal most of us have been trying to chase, but do we always succeed? The answer is NO. That’s because, amid this sea of information, we do not necessarily have the right information that can guide us better. If there’s one challenge that a lot of people deal with, it is slow weight loss. You may lose those inches, but the process is too slow. While you may be frustrated, you may consider this absolutely normal. It really isn’t and that’s what celeb health coach Simrun Chopra shares in her recent Instagram post.
Here’s what she writes, “The main reason for slow weight loss is a small calorie deficit. The larger the deficit, the more the weight loss. However, large deficits can’t be sustained and don’t last. However, moderate deficits create a consistent loss. Before we get to the reasons, let’s ensure we have set realistic expectations.”
She adds that good weekly weight loss can be considered as 0.5-1 percent of body weight a week. For example, if someone is 80 kgs, 400 gms to 800 gms a week is the range. This should always be a percentage, because it makes it relevant to each person. Moreover, Chopra says that 1 percent is quite hard, since it requires stringent consistency in workouts, nutrition, and activity.
Inconsistency is the top reason in most cases, says Chopra, but these could be some other factors you must consider:
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Have you found yourself eating a bag of chips or biscuits, without even realizing it? You may think that it’s only a packet, but of course, it messes with your calorie count for the day. And if this is a habit, you know why you aren’t shedding as many kilos as you may like to.
Vitamin D is an essential nutrient and you can get it through sunshine or certain fortified foods, such as oily fish, red meat, liver, cheese, and egg yolks. A deficiency in this nutrient can lead to low energy levels, which in turn, means you move less and burn fewer calories too! What do you get? Slow weight loss, of course!
Protein has had a bad rap since a while, but ladies, do not compromise on this nutrient at all, especially if you are looking to lose weight. If you do not get enough protein, you will lose muscle mass, which makes it harder for your body to maintain balance. It will also impact your metabolism and slow it down. Moreover, when you plan to lose weight, protein will also keep you satiated, so that you do not overeat.
This is also an issue, because it’s only going to derail your weight loss journey. Your neighbourhood supermart may claim to offer diet versions of your favourite foods, but please do not fall into this trap. These packaged foods are full of preservatives and they are going to harm your health, besides adding to your calorie count.
As we already know, weight loss is a result of both a healthy diet and regular exercise. Sleep is also a part of the equation. If you believe that only curbing your food intake will help you, that’s not going to happen. Make sure you include cardio and strength training, as part of your exercise regimen. It will reap results, we promise.
This is another big mistake, because if you keep a long gap between meals, you will binge on whatever you get your hands on, and that’s not a good idea. Also, keeping huge gaps between meals can also cause acidity.
Chopra says that it is important to ensure that calorie consumption is not too low, because it can slow down the metabolism even then. Lastly, if nothing else works, it could be due to an underlying hormonal issue, which needs to be properly diagnosed and treated.