You’ve certainly heard your fair share of bizarre weight-loss advice over the years, whether it’s to drink non-natural weight loss juices every day or to eat weight-loss “biscuits” as meal replacements. These diet plans may be successful in the short term by helping you shed some kilos initially but you will likely gain it all back once you go back to a normal diet. Most of the weight loss diet strategies out there including keto diet etc. are nothing but expensive gimmicks that are ineffective in the long term.
It is imperative to look at weight loss from a more holistic perspective of dietary and lifestyle changes that are both practical to follow and successful in the long term. Below are 6 best weight loss tips that work, and are effective in the long term:
- Tip #1 – Triphala, the weight loss superfood
Triphala, an Ayurvedic herb formulation, is a mixture of 3 naturally occurring foods – Amla, Harad and Bihara. Packed with powerful antioxidants, triphala can help you flush out toxins, maintain a digestive system, and improve your overall health and energy. This Ayurvedic diet supplement is also found to lower cholesterol, enhance metabolism, and fight a variety of microbial illnesses.
Triphala strengthens and tones the colon tissue, which can aid in the reduction of extra belly fat. It aids in the removal of toxins from the body and increases metabolism, paving the way for a healthy, more desirable body weight. Various studies have shown that regular consumption of Triphala, if done with a healthy diet and moderate exercise, can directly lead to fat loss and reduction of waist and hip circumference in people suffering from obesity.
Action – Consume Triphala Tea twice a day.
- Tip #2 – Balance your Gut bacteria
Your gut’s health is extremely relevant to your weight loss progress, as it directly affects how the food you intake is processed, stored as well as whether you feel hungry or full. According to several studies, fit people with moderate-weight have a healthier gut with a balanced amount of good gut bacteria than obese people. To improve your gut bacteria, increase your fibre intake (nuts, dried fruits, whole grains etc.), your water intake and reduce alcohol consumption.
Action – Consume 1 bowl of fibre rich vegetables (beans, spinach etc.) and 1 bowl of salads daily. Replace refined grains with whole grains.
- Tip #3 – Drink lots of water
Ensure to drink at least 2 litres of water daily. Hydration is a key for many factors that play a role in weight loss, including digestion and muscle function. Taken 30 minutes before major meals, water may help you to avoid overeating by acting as an appetite suppressant. Water also improves your metabolism and reduces unnecessary weight retention by regularly detoxifying the body.
Action – Drink 2 litres of water every day, Drink a glass of water 30 minutes before meals.
- Tip #4 – Eat a light dinner
Your body’s metabolism slows down during the night. As a result, your body conserves more energy and stores all the calories as fat. It is highly recommended to eat at least 2-3 hours before you sleep and have a dinner light on carbohydrates and high on fibre and nutrients.
Action – Eat dinner atleast 3 hours before you sleep, stop consuming carb heavy items for dinner.
- Tip #5 – Add protein to your diet
A higher protein intake actually increases levels of the satiety (appetite inducing) hormones, while reducing the levels of hunger hormone ghrelin. Further, digesting and metabolising proteins burns calories. According to several studies, protein is particularly effective in reducing abdominal fat.
Action – Consume boiled eggs or plant protein as part of your daily diet.
- Tip #6 – Know Your Prakriti and Eat according to it
Weight loss is highly dependent upon multiple body factors which are unique to you, including your metabolism, your body type and most importantly, your body composition.
Most weight loss strategies are generic in nature, and do no take into account the individualities of a person’s body. For example –
- People who have a body composition with a Kapha dosha should avoid cow milk as it impedes the digestive system and causes higher fat retention in the body.
- For people who have a body composition with a Vata dosha, fasting can be counterproductive to their weight loss plan, as the strength of digestive fire in a person with the vata nature is not very strong and eating larger amounts of food will lead to excessive gas and bloating. Here, 5 small to moderate meals are the most effective for weight loss.
- People who have a body composition with a Pitta dosha should consume more alkaline foods like cucumber, watermelon etc. to increase their liver metabolism and aid calorie burning.
Action – Take a free prakriti analysis here.
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