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Why Should We Lose Weight?
Individuals consuming more calories than their body needs will gain weight. Besides diet, various factors contribute to weight gain, including hormones, genetics, metabolism, and lifestyle. You may get motivated to lose weight because of any of the following reasons:
- To improve appearance.
- For physical fitness and overall health.
- To boost confidence and prevent body shaming.
- As a preventive measure against various diseases.
- For treating type 2 diabetes, cardiovascular disorders, fatty liver, metabolic syndrome, etc.
- To compete in sports.
- To address fertility issues such as PCOS.
Ways to lose weight:
Here are the weight loss tips for you: Note that these are authentic tips by Dietitians:
Intermittent fasting:
An eating pattern involving short-term fasts and meals in between. Twenty-four weeks of intermittent fasting can lead to weight loss in an obese individual.
Methods of intermittent fasting
A dietitian may recommend different intermittent fasting strategies based on an individual’s medical history.These include:
1. Alternate day fasting
Fast on alternate days while eating normally on the remaining days.
Fast on alternate days while eating normally on the remaining days.
2. The 5:2 diet:
Fasting for 2 out of 7 days.
Fasting for 2 out of 7 days.
3. 16/8 method
It is fasting for 16 hours each day and eating within an 8-hour window. It has proven to be the most effective method for weight loss.
It is fasting for 16 hours each day and eating within an 8-hour window. It has proven to be the most effective method for weight loss.
Diet and exercise tracking:
A track record of your diet plan and exercise plays a crucial role in shedding pounds. You can install an online food tracker app to keep a check and balance on your calorie intake and footstep counting app.
Diet plan for weight loss:
What and where to eat is what matters. It minimises the probability of consuming an unhealthy diet. Thoroughly chewing and consuming a nutrient-rich diet is a more effective technique for losing weight.
Protein-rich diet for breakfast:
Protein-rich food creates a feeling of fullness. Protein decreases ghrelin (the appetite-stimulating hormone) released by the stomach. Meanwhile, it increases levels of the satiety hormone and cholecystokinin. Good breakfast choices include eggs, nuts, oats, butter, etc.
Avoid refined carbohydrates and sugars:
Added sugar in drinks and food can lead to obesity. Refined carbohydrates like bran bread, white rice, and pasta are highly processed foods. They metabolise quickly, causing a sudden rise in blood glucose levels. This spike in glucose levels increases insulin production, promoting fat storage in the body, which leads to obesity. Healthier food choices may include:
- Whole grain, bread, brown rice, and pasta.
- Milk or herb teas.
- Nuts, fruits, and seeds.
Gut microbiota:
Microorganisms such as bacteria and archaea in the digestive tract are known as gut microbiota. They play a crucial role in metabolism. They can alter the energy extracted from food into excess fat storage and obesity. The diversity and type of bacteria can vary between individuals. The following diet has been proven effective in promoting the growth of beneficial stomach bacteria.
- High fibre intake:
It includes the intake of vegetables, fruits, and grains. A plant-based diet should make up 75% of the meal. - Fermented products:
They encourage the growth of beneficial bacteria and suppress harmful bacterial growth. It includes kefir, kimchi, yoghurt, etc. - Prebiotics:
They promote the growth of gut-friendly bacteria. Prebiotics are in garlic, banana, leeks, avocado, onion, oats, and barley.
Proper sleeping schedule:
Improper sleeping patterns have adverse effects on the body. So, follow a proper sleeping schedule to stay active and vigilant.
Stress management:
An 8-week stress-management intervention program proved to be fruitful in lowering body mass index (BMI). It includes:
- Meditation or yoga
- Breathing and relaxation techniques
- Following a healthy diet plan
- Promoting outdoor activities like gardening or walking.
- Proper work-out regime
Weight Loss Medication:
Your dietitian would suggest certain medicines, e.g., appetite suppressants for reducing weight. He needs to prescribe medications to patients who are not responding to dietary or exercise interventions. The FDA has approved the following drugs for this purpose:
- Benzphetamine, Semaglutide, Phendimetrazine, and Diethylpropion as an Appetite suppressant.
- Cellulose and citric acid promote early satiety.
- Orlistat reduces fat absorption from the stomach.
- Liraglutide, Slows digestion.
- Bupropion-naltrexone to Curbs food cravings.
- Lisdexamfetamine dimesylate: Treats binge eating disorder.
Achieve Your Health Goals with Dr Waseem’s Diet Chart
Dr. Waseem is renowned as the leading weight loss specialist and a pioneer in the Diabetes Reversal Program. He achieves this by recommending a healthy diet and lifestyle routine.
Here is a free diet plan for rapid weight reduction by Dr Waseem. You can cheerfully pick your favourite ones as there are multiple options for a healthy and delicious meal.
Breakfast:
- Omelete+cream tea
- 2-3 Boiled eggs (whole)+cream tea
- Greek yoghurt
Lunch:
- Beef, mutton, or chicken
- Vegetables (grow above the ground), e.g., cabbage, cucumber, bell peppers, etc.
Dinner:
- Steak
- Grilled chicken
- Steamed roast
- Grilled fish
- Vegetables
Workout snacks:
- Protein smoothies
- Low carb panjiri
- Vegetable salad
How Dr Waseem is Treating His Patients With Keto Diet Plan?
A therapeutic ketogenic diet is a low-carb, high-fat diet. By minimising carbohydrates and increasing fat intake, the body enters a state of ketosis. This process provides energy to the brain through fat breakdown and ketone production in the liver. This diet plan will lower insulin levels in your body. The ketogenic diet plan for weight loss is outlined as follows:
- Carbohydrates (5%) from keto-friendly vegetables and fruits like cauliflower, berries, and nuts.
- Fats (75%) from desi ghee, cream, olive oil, coconut oil, and cheese.
- Protein (20%) from beef, mutton, chicken, boiled eggs, or flax seeds.
- Dietary supplements having omega-3 fish, Vit C, D, B12, magnesium
Bottom Line
Numerous weight loss programs and diet plans offer easy and quick results. However, the key to a successful weight loss strategy involves a healthy, calorie-controlled diet combined with increased physical activity. For long-term weight loss, you need to make permanent changes to your lifestyle.
Meet the Health Professionals
Frequently Asked Questions
If both diet and exercise seem ineffective, consider taking a break from your weight loss journey. Allow your body to rest for 3-4 weeks, then resume your efforts after this period.
Dr. Waseem at Ginnastic Health Centre is renowned for his expertise in healthy weight loss. He has achieved a proven track record of success by offering a 100% effective, personalised plan tailored to each client’s needs.
The most effective way to lose weight and maintain it is by making long-term lifestyle changes. These healthy changes involve eating a balanced diet and increasing daily physical activity.
Jogging and Running are known to be the king of weight loss exercises.
Generally, experts do not recommend losing weight quickly. But yes, you just need to ditch processed food and see the magic.
Get the Best Diabetes Treatment in Islamabad
Contact Us
Take charge of your diabetes with the guidance of Islamabad’s top diabetes specialist. Contact Ginnastic Health Center today to book your consultation and start your journey toward better health.
- Address: 3rd Floor Interlace Plaza, I-8 Markaz, Islamabad
- Phone: 03373333405
- Email: ginnastichealths@gmail.com
- Website: https://ginnastic.pk/
Our committed team is ready to provide the care and support you need for effective diabetes management and reversal.