Fat at the stomach is designed for survival by mother nature. When human were hunters and later foragers, the availability of food was uncertain. Therefore during the drought like situations when food was unavailable the stored fat in the abdominal region was used by liver to produce glucose and provide energy to the body.
Now a days there is no drought like situation and food is available all the time. The body hasn’t changed much and we keep storing fat continuously as a safety mechanism.
This fat can be lost. But it has to be done correctly so that
- You loose the fat
- you do not get into any deficiency
- You complete what you have started and don’t leave halfway due to complications which may arise during the transition.
- The plan should be practical. (For eg: starving yourself is practically impossible and leads you to binging, depression etc)
There are two things which determine the weight (loss, gain and maintenance) of a person. First is the diet and second is the exercise. Of course very little percentage of people also have diseases and other conditions. Even in those cases most of it can be tackled by diet and lifestyle changes.
I have seen people loose 35 kgs in 3 months without even stepping into a gym. The fact is that what you eat becomes very important. Each one of us have different requirements. In fact these requirements changes with time as our body changes. There is no one size fits all. So there is no Best Diet Plan that suits everyone. Moreover the guidance will also help you stick with the diet. The reason you would have tried to get into a diet plan and quit within days can be tackled if you have the right person guiding you. Generally it is because of the hormonal changes our body undergoes during weight gain and should be looked into while planning a diet. Secondly the lethargy we feel is also due to the hormones which signal our body as if it is devoid of energy and needs to save for future while in reality our bellies are protruding due to excess energy stored in the form of fat.
This fat storage at the belly is the dangerous fat and leads to a lot of diseases. To reduce this belly fat is the biggest challenge and needs a lot of efforts in the right direction.
The amount of weight loss possible depends on many factors. The first and most important is the current weight. If a person is tall and weighs 50kgs, it is almost impossible for him to loose 20 kgs in 2 months while staying alive. I am sure you understand. While a person who weighs 130 kgs, it would be easier for him to shed even more than 20 KGS in 2 months.
Second factor is the efforts which a person is willing to take. The results obtained can be very different even with the same efforts. The point is that the efficiency of these efforts should be maximum to shed maximum weight.
A lot of obese and overweight people suffer from pathological conditions like diabetes, HT, PCOS, Fatty Liver, etc. The diet and exercise regimen needs to look into these factors as well. Most of these pathological conditions can be simply set right by diet and lifestyle changes in just a few weeks time. I have done it for many people and that is why can give a strong opinion like this.
Third factor is the weight pattern. A person who is loosing weight will loose weight slower compared to a person who is gaining weight. This is again related to the hormonal environment if the body. A person who is gaining weight will start loosing weight much quickly in the first few weeks.
The diet should be customized and should be based on a good understanding of the body condition. The nutritionist guiding you should also be able to help you cope with the difficulties you face while changing diet. Last time when you started your diet, did you feel an urge to eat sweet ? Or a strong pain in the abdomen ? Or remember giving up the diet and binging on anything you got ? The pathetic feeling of getting back the lost weight ? Loose motions ? Just simple headaches or cranky behaviour ? Do you think you would be able to continue your diet plan if you suffered from any of these ?
Some tips :
- eat a lot of fibrous foods- these foods travel fast in th intestine to reach the YY junction and send a signal to the brain of satiety and hence stop eating further. This makes sure we dont over eat. Also the fibrous foods need to be chewed which further helps the foods to travel in the intestine while you dont binge and over eat. Moreover most foods very high in fiber are rich in nutrient Luke vitamins, minerals and phytonutrients while low in calorie. But the most important use of these foods is that it slows the absorption of the food into the body and lowers the flux to the liver. This makes the liver function very effective and does not lead to fat deposition. Fiber also acts as a prebiotic and promotes the growth of healthy gut bacteria.
- Water- drink a lot of water. Most people mistake thirst for hunger and start eating. First drink some water and wait for a while. If you are not hungry you will not feel the urge. Also water is a universal solvent and helps to detoxify the body.
- Do not stay hungry – do not give up on any meals. Staying hungry will lead to weight gain. When we stay hungry the body slows the metabolism and makes sure that it has enough saved for the future. In such a scenario the body starts putting up fat whenever it gets an opportunity. This also leads to a lot of stress and makes you very cranky. This simple idea is EAT MORE AND LOOSE WEIGHT. Yes! You are reading it right. That is what I do with most of my patients.
When you fast, the body changes its metabolism to save the fat. Fat is like a fixed deposit we do in the banks. We will try our best not to touch it until an emergency arises. Similarly, when you fast the body makes you lethargic and creates hunger pangs. In fact under such situation most of the food you eat is converted to fat. If you know anyone who tried to loose weight by staying hungry then you would know that most likely he/she failed in that attempt and ended up in gaining weight further.
- Exercise- the more the better. Yes! Definitely but if you dont do it right, it will be useless and even can lead to weight gain. You should develop proper strategy to get maximum benefit.
- Sleep – not getting enough sleep will lead to weight gain. It puts your body under terrible stress which will in turn lead to insulin and lepton (hormones) imbalances which will result in weight gain.
The diet of an individual needs to be customized as per his/her body depending on the lifestyle, age, weight, height, physical condition/ problems, medical conditions, blood parameters, etc. It needs to be modified as the body changes.
It is very important that you should not get into any health issues when you try to loose weight.