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Question of the Day

The Advice Column

Today’s Question: How do I lose weight?

Sometimes we feel insecure about our weight. We need to understand that the weight machine doesn’t tell you the whole story. It doesn’t tell you about your bone weight, water content, and muscle mass. If you still think you need to lose weight then let me help you out.

• As someone who has lost 30 pounds in the past, I can tell you that it is emotionally challenging as you do not see any results for at least the first 2 weeks. At the start of this journey, you need to make sure to keep realistic expectations. The relatively easier way to lose weight is by trying to find things that are tasty but also good for you while counting the calories you intake every day. Everyone’s diet will look different of course but you need to pack as much protein and fiber into it while keeping your carbs and fat intake limited.

• The key to weight loss is a calorie deficit, so first measure how many calories you consume on a normal day ( You can use fitness trackers ) and then subtract 10% of that to reach your new calorie goal. Example: If I eat 2400 calories on a normal day, I should bring it down to 2160 calories.

• Along with a decent diet you need to increase your training with weights and go for walks or jogs. A mix of cardio and weight training helps you gain muscle while simultaneously helping you lose weight. I was shocked to find out that running and walking burn the same amount of calories keeping the distance constant. So you can choose either.

• Another thing that will help you lose weight is proper sleep. When you get enough sleep your cravings for unhealthy foods weaken, making you more likely to follow your original diet.

• The last thing you need to do is cut down on sugar. Trust me this is the hardest thing. Especially in the first week, you will get intense sugar cravings but as you gradually cut down and reduce it, your cravings will also reduce leading to weight loss.

If you follow these steps you should be able to lose around 11 pounds a month on average. Good luck with your weight loss journey and stay healthy.

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