When weight returns, people often assume they chose the wrong foods or lacked discipline. More often, the conditions that supported those choices stopped holding. That is why fad diets can attract intense attention while explaining surprisingly little about who keeps weight off. The more useful question begins outside the menu and with what makes a routine workable.

Why the Diet You Pick Matters Less Than You Think

Every diet that produces weight loss works through the same basic mechanism: it creates a calorie deficit. Therefore, the most successful way to lose weight is not to find a uniquely effective menu, but to choose an approach that can maintain that deficit without collapsing under everyday pressure.

A keto diet, low-fat plan, or Mediterranean diet can all reduce weight by producing an energy deficit. Head-to-head comparisons generally show smaller differences between these approaches than their competing claims suggest. What matters more is how long someone can follow the chosen structure.

Rapid early losses often reflect depleted glycogen and water, not an equally dramatic change in body fat. Trying to drop 20 pounds fast can therefore make dehydration, rather than fat loss, the measure of success.

A steadier pace of about 1 to 2 pounds per week is more realistic and better protects muscle. Unlike fad diets, a sustainable plan keeps its structure while accounting for physical activity, sleep, and stress instead of focusing on cutting calories alone. Fast, highly restrictive plans often rebound because the structure disappears as soon as the diet ends.

Eating Patterns Built Around Your Real Week

Eating plans differ most in what they demand from a person’s schedule. Some people count calories daily, others cap carbohydrates, others follow Mediterranean-style swaps, and others prefer approaches such as the 5:2 diet that limit intake on two days and allow normal eating during the rest. Repeatability, rather than the plan’s label, decides whether the pattern lasts.

The Best Plan Is the One That Fits Your Schedule

A low-carb diet requires reliable access to suitable meals, while Mediterranean eating depends more on consistent food choices and cooking habits. Daily tracking creates a different burden because every meal requires attention. None of these demands is inherently better, but each interacts differently with real life.

Shift work can disrupt fixed mealtimes, family dinners can make separate menus impractical, and frequent travel can undermine plans built around home cooking. A useful eating structure must survive an ordinary Tuesday, not just an unusually organized week. Matching the plan to the calendar removes avoidable friction before it becomes a reason to stop.

Triggers, Habits and Eating With Attention

Habits become easier when the same cue leads to the same action and reward. A fixed breakfast or standing shopping list reduces the number of food decisions made each day, while changing what sits on the counter or in the freezer makes the easier choice more visible.

A food journal has value beyond recording calories. It can reveal whether unplanned eating follows boredom, arguments, or late evenings. Once emotional eating has an identifiable cue, the response can change without adding another food rule.

Mindful eating works on a different part of the pattern. Slowing down, removing distractions, and noticing taste and fullness give the meal enough attention for satisfaction to register rather than letting habit decide when eating stops.

Related » How to Break the Cycle of Eating Out of Boredom

How Sleep and Stress Drive Your Hunger

Appetite is not simply a conscious decision made at mealtimes. It also reflects sleep, stress, energy levels, and the body’s attempts to maintain equilibrium. As a result, an unchanged meal plan can suddenly feel much harder after a demanding week.

Short Sleep Raises Ghrelin and Lowers Leptin

Short sleep can raise ghrelin, which promotes hunger, while lowering leptin, which contributes to fullness. This means hunger arrives sooner and satisfaction registers later, even when a person’s intentions have not changed.

Tiredness also alters the practical side of eating. Fast energy becomes more appealing, while preparing a planned meal feels like unnecessary work. Protecting sleep is therefore part of appetite management, not an unrelated wellness goal.

This broader approach reflects Centers for Disease Control and Prevention guidance that healthy weight loss involves more than cutting calories, bringing activity, sleep, stress management, and gradual progress into the same framework.

Cortisol, Comfort Food and Emotional Eating

Sustained stress raises cortisol and affects appetite through a separate route. Under pressure, calorie-dense comfort food can offer familiarity and short-term relief, while prolonged stress is also associated with abdominal fat storage.

Emotional eating usually answers discomfort rather than physical hunger. More restriction does not address that function and can add another source of pressure. Instead, a substitute action needs to provide an actual transition out of the stressful moment, whether that is a conversation, a walk, or a clear boundary between work and the evening.

Accordingly, a genuine decompression habit changes the conditions in which food decisions happen.

Training, Muscle and Better Ways to Track Progress

Scale weight cannot show whether a change came from fat, muscle, glycogen, water, or digestion, which makes it a poor standalone scorecard. A combined approach to sustainable diet and exercise tracks body composition, physical capacity, and repeatable behaviors alongside weight.

Strength Training Protects Lean Mass

Weight loss without resistance work can include muscle loss. Strength training two or three times each week helps protect lean mass, which supports everyday energy use and physical function.

The Physical Activity Guidelines for Americans place roughly 150 minutes of moderate physical activity per week alongside muscle-strengthening work. Movement outside formal exercise matters, too. Walking, standing, carrying, and general daily activity accumulate across far more hours than a scheduled workout.

Why Belly Fat Cannot Be Targeted

Exercises can strengthen a particular area, but they cannot instruct the body to take fat from that location. Fat is mobilized systemically, so abdominal exercises do not selectively remove belly fat. Visceral fat responds to an overall deficit and regular activity, but where visible fat comes off first is largely outside conscious control.

Waist measurements, clothing fit, strength gains, and sleep quality can reveal progress hidden by daily weight fluctuations. Body mass index (BMI) remains a broad clinical screening measure, not a precise account of an individual’s body composition.

What to Change When the Scale Stops Moving

A weight-loss plateau often combines metabolic adaptation with quiet changes in portions or activity. The first response is an honest audit of current intake and movement, not an immediate, severe calorie cut.

The last 10 pounds commonly move more slowly because a smaller body uses less energy. Adjusting activity, protein intake, or the timeline is more workable than escalating restriction.

If careful adjustments produce no change, a registered dietitian, an Academy of Nutrition and Dietetics professional, or a clinician can assess the wider picture. Medication or considering weight-loss surgery belongs within that clinical conversation rather than a self-directed plateau fix.

Building a Version of This You Can Keep

The eating plan that works is the one still functioning six months later. That makes fit and repeatability better selection criteria than novelty or rapid early results. Sleep, stress management, movement, and support are not additions placed around a diet. They are the conditions that allow its structure to hold.

Slow progress can feel less impressive, but it provides time for routines to become normal rather than temporary. Long-term weight maintenance grows from habits that can absorb busy weeks, disrupted schedules, and occasional setbacks. The useful next decision is not which diet promises the fastest result, but which version of everyday life can continue without constant strain.

The post Why Successful Weight Loss Is About More Than What You Eat appeared first on Complete Wellbeing.

Top 5 Ways to Lose Weight Without Harm to Your Health

1. Balanced and Nutritious Diet

A nutritious diet is the foundation of healthy weight loss. Here’s how to optimize your diet for weight loss:

Focus on Whole Foods

Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are not only nutritious but also more filling, which can help control appetite.

Portion Control

Eating in moderation is crucial. Even healthy foods can contribute to weight gain if consumed in excess.

Mindful Eating

Pay attention to your hunger and fullness cues. Eating slowly and without distractions can help you enjoy your meals and avoid overeating. Read The benefits of mindful eating (and how to do it).

Limit Sugar and Refined Carbs

Reducing your intake of sugar and refined carbohydrates, like those found in white bread, pasta, and processed snacks, can aid in weight loss.

Stay Hydrated

Sometimes thirst is mistaken for hunger. Drinking water before meals can also help you eat less.

2. Regular Physical Activity

Exercise is essential not just for weight loss but also for overall health:

Mix Cardio and Strength Training

While cardio exercises like running and cycling are effective for burning calories, strength training helps build muscle, which can boost your metabolism.

Be Consistent

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, as recommended by health experts.

Find Activities You Enjoy

You’re more likely to stick with an exercise routine if you enjoy it. Experiment with different sports and workouts to find what suits you best. Gardening is a great way to exercise.

Incorporate Movement into Your Day

Besides structured exercise, try to be more active throughout the day — take the stairs, walk more, and stand up regularly if you have a desk job.

3. Healthy Lifestyle Choices

Your overall lifestyle has a significant impact on your ability to lose weight:

Get Enough Sleep

Lack of sleep can hinder weight loss efforts by affecting hunger hormones and metabolism.

Manage Stress

Chronic stress can lead to overeating or unhealthy eating habits. Find healthy ways to manage stress, like meditation, yoga, or hobbies.

Avoid Crash Diets

Fad diets may offer quick results, but they can be harmful and unsustainable. Aim for gradual weight loss of about 1-2 pounds per week.

Limit Alcohol

Alcoholic beverages are high in calories and can disrupt your metabolism and sleeping patterns.

4. Behavioral and Psychological Strategies

Your mindset plays a crucial role in weight loss:

Set Realistic Goals

Setting achievable goals can help you stay motivated and avoid disappointment.

Keep a Food Diary

Writing down what you eat can make you more aware of your eating habits and help identify areas for improvement.

Seek Support

Joining a weight loss group or working with a nutritionist can provide the support and accountability you need.

Be Patient and Kind to Yourself

Understand that weight loss is a journey. There will be ups and downs, but it’s important to stay positive and not be too hard on yourself.

5. Medical Interventions and Weight Loss Injections

In some cases, medical interventions may be considered:

Weight Loss Injections

For some men, especially those struggling with obesity-related health issues, weight loss injections, such as GLP-1 receptor agonists, can be an effective option. These injections work by reducing appetite and are typically used alongside diet and exercise.

Consult a Healthcare Professional

Before considering any medical intervention, it’s essential to consult with a healthcare professional. They can provide guidance on the most appropriate and safe weight loss strategies for your individual health needs.

Understand the Risks and Benefits

While weight loss injections can be beneficial for some, they are not suitable for everyone and can have side effects. It’s important to fully understand the risks and benefits.

Summing Up

Losing weight healthily involves a combination of a balanced diet, regular exercise, healthy lifestyle choices, psychological strategies, and, in some cases, medical interventions like weight loss injections. By adopting these safe and sustainable methods, you can achieve your weight loss goals without compromising your health. Remember, the journey to weight loss is unique for each individual, and what works for one person may not work for another. Therefore, it’s important to find a balanced approach that suits your body and lifestyle, and always consult with healthcare professionals before starting any new weight loss regimen, especially when considering medical interventions.

The post Top 5 Ways to Lose Weight Without Harm to Your Health appeared first on Complete Wellbeing.

Don’t freak out! Just because the numbers on the scale aren’t moving doesn’t mean you’re not making progress.

It can be discouraging when you’re trying to work on changing your body, but the numbers on the scale don’t seem to shift. However, it’s important to remember that if you’re regularly engaging in exercise and sticking to a healthy diet, then progress is being made — even if it’s not reflected by the scale.

To gauge your success, use other tools such as measuring how much energy you have while going about your daily activities or tracking how your clothes fit from week to week. Set smaller goals for yourself, like exercising for 30 minutes, three times a week and taking the stairs instead of the elevator when available.

These micro achievements will help motivate you further, regardless of what the scale reads.

Get professional help

Many people choose to seek professional help when it comes to losing weight.

Medical

During your weight loss journey, it is essential to consult with a doctor or healthcare professional to ensure the best health outcomes. Depending on your overall health, dietary, and exercise habits, they can assess if you are at risk of any medical conditions and provide advice tailored to achieve your desired results safely and effectively.

Medication might also be suggested, and it can be an effective supplement in your weight loss journey, although it should not be the sole means of doing so. Medications for weight loss usually work best when combined with a healthy diet and regular physical activity, as these drug treatments have been designed to work in conjunction with these lifestyle changes.

Weight loss surgery can also be a viable option for those whose weight has not responded to other treatments such as diet and exercise. Weight loss surgery, also known as bariatric surgery, allows you to feel fuller and faster and eat less food than before. From weight loss with gastric banding through to gastric sleeves, there is a wide range of surgical options.

To be eligible for weight loss surgery, patients must meet certain criteria, including weight-to-height ratio, body mass index (BMI) levels, and other medical parameters.

Dietitian

In your weight loss journey. professional help can include consulting a dietitian or nutritionist, who can provide personalized meal plans and give advice on how to make healthier food choices.

Personal trainer

A personal trainer can help develop a customized exercise plan that is tailored to your weight loss goals and abilities, helping you maximize results in the most efficient manner.

Therapy

Seeking individual counseling or group therapy may be beneficial for those struggling with emotional eating or body image issues.

Whichever option you decide to pursue, it is important to find a qualified professional whom you feel comfortable with in order to get the most out of the experience.

Take a look at your diet and make sure you’re eating enough calories to fuel your body

It’s important to periodically take a look at what we’re eating and make sure we’re getting the right amount of calories. Eating too few or too many can both lead to health problems.

Generally, it’s recommended to eat about 2000-2500 calories a day for weight stability. However, this number can vary depending on factors such as age, sex, and activity level. To lose weight, you need to consume fewer calories than your body needs, putting you into a deficit.

Get enough rest

Getting enough sleep is essential for losing weight because it helps regulate the hormones that control hunger. When you don’t get enough sleep, your body produces an increased amount of ghrelin, a hormone responsible for stimulating feelings of hunger. At the same time, it produces less leptin, a hormone responsible for suppressing feelings of hunger. This hormonal imbalance can lead to overeating, which can prevent weight loss.

Additionally, lack of sleep affects your energy levels and motivation, so you may not be as active or motivated to make healthier food choices throughout the day. Getting adequate sleep every night is important for both your physical and mental wellbeing, as well as for achieving your weight loss goals.

Check in with yourself emotionally

Taking the time to check in with yourself emotionally when you’re on a weight-loss journey can be one of the best investments of your time. It’s important to clearly understand any stressors or anxieties that may be impacting you and your efforts, as these factors can really prevent progress.

Being aware of how you’re feeling is an important part of discovering where and how to make adjustments for maximum success along the way. Acknowledge what it is that might be keeping you from achieving your goals, and then dedicate time to actively and positively exploring solutions until you are back on track.

Practice mindful eating

Mindful eating is the practice of cultivating awareness and presence during a meal. By connecting to your body’s hunger cues, honoring your fullness, and focusing on the experience of eating, you can create a healthier relationship with food.

Practicing mindful eating involves being aware of why you are eating, and slowly chewing and tasting each bite. It also involves being present in the moment while you eat—turning away from distractions such as your phone or television, paying attention to how the food tastes and smells, and listening to internal signals of hunger and fullness throughout the meal.

Mindful eating helps improve digestion and reduce the stress associated with unhealthy eating habits, allowing for a more enjoyable experience with food.

Up your exercise routine — sometimes, we need to challenge our bodies more to see results

Working out is an important part of staying healthy and fit, but it’s also easy to get stuck in a rut doing the same routine every day. To achieve better results, leverage the power of yoga or high-intensity interval training (HIIT).

Yoga has fantastic benefits like improved mobility and flexibility, while HIIT focuses on short burst exercises that help burn lots of calories with the minimal time commitment.

Adding either one to your regular workout routine could be the needed jolt to keep your body challenged and continue to show functional changes at maximum efficiency. Plus, it makes for a fun change of pace and will definitely keep you motivated.

Be patient — it takes time for our bodies to adjust and start seeing results

We are all guilty of becoming impatient when we feel like our fitness goals aren’t being met as quickly as we’d like. The truth is that transforming your body takes time and dedication and, without both, it’s almost impossible to make the changes you desire.

Results take patience; stay the course, trust in your efforts, and don’t give up! With consistent practice and mental willpower, incredible results will be revealed soon enough; you just have to remind yourself how worth it this journey will be.

Our key reminders

Weight loss is a journey, and there will be ups and downs. Just because the numbers on the scale might not be moving as fast as you’d like doesn’t mean you’re not making progress.

It’s important to check in with yourself emotionally and make sure you’re staying positive through this process. If you find yourself getting down, remember why you started this journey in the first place, and don’t give up! Keep going, and eventually, you’ll start seeing results.

The post What to Do When the Scales Aren’t Moving appeared first on Complete Wellbeing.

It was a warm day in July, 2009 when I ran across my college parking lot to get my student ID. By the time I got to the library, I was out of breath and sweating. I gathered myself the best I could and decided I was ready for my picture. When they printed the picture, I looked at it and realised why I was STILL trying to catch my breath after 20 minutes. I WAS FAT!

Enough was enough

I decided that I was going to lose weight and get in shape. I was absolutely mortified that I had let myself get that out of control. I knew that if I really wanted to do this, I was going to have to do it my own way. If I wanted to change my weight, I had to change every aspect of my life; no fad diet or pill was going to give me the results that I wanted or needed.

The first thing I did was stop eating donuts. It might not sound like that big of a deal, but it was to me because that was my ‘go-to’ food. I ate a donut on the way to school at least twice a week. I cut out eating fast food and started walking. Then I started riding my bike. I replaced my diet cola with green tea. Before I knew it, I’d lost 30 pounds.

My body pain vanished

My foot, knee, hip, back and heart no longer hurt. Suddenly I thought, “Wow, I can do this! If I can lose 30, I can lose 50 because that’s only 20 more!” So I pushed myself a little bit harder, watched my diet a little closer. Fifty pounds was gone all too soon. At that point I was riding my bike 10 miles a day and I was walking five miles a day, everyday! Soon it was 60 pounds, then 70, finally 80! I had completely transformed my life! I weighed 268 lbs when I started this journey, I am down to 178. I used to squeeze into a 20W pants, if not a 22W.

I am HALF the woman I once was

I wear a pair of size 10 jeans now! I can wear a large shirt, something I haven’t done since I was in the 4th grade! I would ideally like to lose 20 more pounds, but I am perfectly happy with myself. I have come a long way and have completely changed everything about my life. I have relaxed on the exercise a little, but now I exercise to maintain a healthy weight rather than lose half of my butt!

I turn everything into something physical, my job requires a lot of physical activity, but I make myself do more. I do push-ups whenever I can. I will plop down and do sit-ups, do stretches while I wait for the mop bucket to fill, take the stairs every chance I get!

And jelly donuts? Here’s my trick with those… I will only allow myself to get red jelly donuts with pink frosting, and only from the gas station! Granted, I could drive to the bakery everyday and just get one, but that’s how I got fat! Now I work for it. It took me two weeks to satisfy my craving once, best donut I’ve ever tasted, but I didn’t feel guilty or fat after I was done!

The post How I won the battle with my bulge appeared first on Complete Wellbeing.

Reduction of body fats and preservation of adult muscles is achieved when both exercise and healthy eating habits are combined.

Irrespective of your genetic make-up and your metabolism, eating right will lead to steady weight loss. When, what and how much you eat will determine your comfort, exercise performance and recovery.

Typically, your food intake should be linked to your workout timings. Early morning workouts stir up metabolism and keep you soaring for a long time. Some people prefer exercising on an empty stomach. It is ideal to burn fat faster as the overnight fasting depletes the body’s glycogen [a form of carbohydrate that our body uses during workouts]. But if you are one of those who feels sluggish and fatigued without any grub, go ahead and consume a light snack—a fruit or cereal will do just fine. But eat at least an hour before you begin exercising.

Space a main meal at least 3 – 4 hours prior to any workout. It is also wise to incorporate a pre-workout meal if the gap between your meal and your workout is several hours.

Pre-workout meals

Many fitness trainers favour a pre-workout snack. Eating at least an hour prior to exercise gives the body adequate time for digestion and provides enough energy for exercising. Remember, only a properly fuelled and hydrated body can challenge the muscles during a strenuous workout. Besides it prevents distractions due to hunger pangs or energy dips.

Opt for beans, flax seeds, veggies and fruits that have complex carbohydrates with low glycaemic index [GI]. These release glucose slowly in the gut and are the best foods to enhance the outcome of exercise. Avoid foods with high GI like white bread, doughnuts, corn flakes and fruit juice, which lead to an insulin spike, leaving you feeling hungry later. Also, avoid eating foods high in protein, fat and fibre as they need longer time for digestion and tend to stay in the stomach longer, inducing abdominal discomfort during exercise.

Be watchful of the portion size to avoid stomach cramps. Eating too much and too close to a workout can lead to nausea and stomach uneasiness.

Eating too much and too close to a workout can lead to nausea and stomach uneasiness

Foods high in carbohydrate, moderate in protein and low in fat are easy to digest and prepare the body for exercise. Here’s a mini list of pre-workout foods you can try:

• Boiled sweet potato
• Bowl of fresh fruit—apples, grapes, orange, watermelon, peaches
• Yoghurt
• Fruit smoothies [unsweetened]
• Milk shakes [low fat milk]
• Breakfast cereal [muesli or wheat flakes] with milk
• Porridge – dalia or oats [steel cut]
• Brown bread or multigrain bread with low-fat cheese
• Granola bar

Hydrating your body

A strenuous workout will also mean loss of body fluids through perspiration. Start with having at least two glasses of water half hour before workout. Consume another 1 – 2 glasses in-between, 15 – 20 minutes during workout to prevent dehydration. Have another couple of glasses immediately after exercise. You may choose diluted fruit juice over water or have a sports drink supplement after a high intensity workout or when you train longer than an hour.

Eating during workouts

Typically, the idea of eating while training seems absurd. But it isn’t really. Carbohydrate is the most important source of fuel for muscles during workout. However, the amount of glycogen stored in our liver and muscles is limited and hence needs to be augmented with sufficient food intake to avoid poor performance. This is especially so while training for long [over an hour] on an empty stomach. Nibble on a banana or an energy bar during the workout.

Post-workout meals

The body requires replenishment of nutrients and carbohydrates after the workout. It is essential to have adequate meals to aid the body’s recovery process, and the ideal time is within the first 15 – 30 minutes after exercise. Having carbohydrates will restore glycogen to the exhausted muscles and liver. A combination of carbohydrates and proteins in a ratio of 3:1 offers maximum nourishment to the body. The following list combines foods that promote growth and repair:

• Fruit yoghurt
• Crackers and low fat peanut butter
• Egg roll in chapati
• Chicken or turkey sandwich using brown bread
• Wheat khakra and low fat cheese
• Fig and walnut milkshake [alternate option of dates and nuts].

In order to promote negative calorie balance in weight loss, the overall intake of food consumed should be lesser than the energy spent.

Workouts for diabetics

Diabetics are advised moderate exercise to control their blood sugars levels. If you’re a diabetic, exercise with caution, increase workout regimes gradually and avoid intense activities that could drop blood sugar levels. Maximise benefits with half hour sessions 3 – 4 times a week, with alternate aerobic and strength training sessions. Follow a strict regime for your meals, medications and exercise.

For those on medication, eating before and after exercise is mandatory. Always start exercise after a light snack to avoid complications of hypoglycaemia, a condition where the blood glucose levels become abnormally low.

Complex carbohydrate based foods are best choices prior to exercise. Always keep sugar candies, glucose tablets, bananas, dates or fruit juice handy. Self-monitoring of blood glucose before, during or after may be advised if you feel tired after workout. Don’t exercise if the blood sugar is too high. Diabetic medications often have to be re-looked and generally lowered if exercising close to meal time. It is recommended that you carry an Identity Card stating you are a diabetic with instructions to address low blood sugar levels.

Diabetics who are likely to exercise for an hour are advised to consume 15g carbohydrate. The same can be found in the following foods:

• 1 small piece of fruit—apple, figs, guava, muskmelon, orange, papaya, watermelon.
• 1 slice of whole wheat bread
• 1 medium size idli
• ½ cup oats porridge
• ¾ cup of low fat curd
• 1 glass skimmed milk

Edward Stanley, the Earl of Derby once mentioned, “Those who think they have no time for bodily exercise will sooner or later have to find time for illness”. Taking a cue from his statement, weight watchers need to experiment and fine-tune both timing and quantity of food best suited to their exercise regime. One also needs to be watchful of the body’s response to these changes. Maintaining a food journal where one can delete, edit and finally incorporate one’s personal strategy will be a good start.

The post The tried and tested way to weight loss appeared first on Complete Wellbeing.

Grazilia Khatri [GK]: Obesity is always more than what meets the eye. Weight loss through the conventional methods is time-tested and endorsed by all experts. It takes time, effort and dedication, but involves no hidden pitfalls or drawbacks. There will always be easier and more convenient alternatives, but the first option should be going the natural way. Losing weight by surgery only tackles the superficial signs while the cause of morbid weight gain continues to exist.

Abhay Agrawal [AA]: These surgeries are not suggested to everyone who is overweight. It’s only when obesity begins affecting quality of life that one should consider surgery as an option and after other natural means of weight loss have been tried. Surgical weight loss is better than living with the weight, poor body image and a host of other diseases.

Results of a gastric bypass surgery are not remarkable or worth the effort. Conventional methods give same results. Is it true?

GK: Many people who have lost weight continue to keep it off with healthy eating habits, regular exercise and a commitment to staying healthy. All this is without the exorbitant expenses that these surgeries require and without the risk of complications. Early morbidity associated with weight loss surgeries is 15 per cent – 50 per cent.

AA: What has worked for one, may not work for another. Besides, weight loss surgeries are not a magic wand; they are a means to weight loss. Studies have proved that conventional or non-surgical methods of weight loss in morbidly obese have a 95 per cent – 98 per cent failure rate in maintaining sustained, long-term weight loss.

The trend in surgical weight loss may risk breeding poor eating habits in people.

GK: With the surge of various weight loss techniques such as tummy tuck or arm tuck that make losing weight so easy and convenient, there is a risk that people may develop an unhealthy attitude—eat all you want and lose it later with surgery. As more people are opting for these surgeries, their acceptance among society is increasing. Also, since it’s all made to look so hassle-free, patients are more curious about this option than the usual exercise-diet route.

AA: Surgical weight loss should not be considered as an easy way out. The need for a healthy diet and lifestyle modification is emphasised by all bariatric surgeons. Bariatric patients are counselled and followed up for life. They need to be reminded to be careful of the quality/quantity of food they take and the benefits of regular exercise.

Weight loss surgeries don’t work for all. One can undergo a surgery and still not lose weight.

GK: There have been cases where patients undergoing weight loss surgeries have not lost as much weight as anticipated. Also, there is always the risk of a band slipping or the procedure failing. Often patients are seen to get back to their original weight a few years after surgery.

AA: A failed bariatric surgery is not common. It could fail if there is total non-compliance from the patient’s side. Published results show that 80 per cent of patients have maintained 50 per cent – 70 per cent of their weight loss even after 16 years of surgery.

Emotional factors can affect the rate of weight loss.

GK: As already stated, obesity is a condition of the mind and the body. If the person is emotionally not stable or prepared to go under the knife, then it can adversely affect the rate of weight loss. Also, if the patient is being forced by the family for surgery, she might not adhere to pre- and post-operative advice. If weight loss does not happen as anticipated, it may cause further loss of morale and depression in the patient.

AA: All bariatric patients are counselled extensively before and after surgery. The results of the surgery are better in patients who have volunteered for surgery and are motivated. Weight loss in every patient depends on a lot of other factors and also on the type of surgery. The surgeon orients the patient about the outcome to avoid unrealistic expectations and ensure successful results.

Weight loss surgeries can sometimes worsen problems.

GK: Gastric bypass involves reducing the size of the stomach and bypassing a part of the small intestine. This affects absorption of nutrients and patients may develop long-term anaemia and nutritional deficiencies.

There is a risk of hernia, bowel obstruction and infection that may develop as a complication of the surgery. Weight loss surgeries help but thorough research needs to be done to ascertain if you are a fit candidate for it and to know what to expect from your choice of surgery.

AA: Bariatric surgeries are of different types—restrictive and combined [restrictive and malabsorptive]. Gastric bypass is a combined variety and does cause a bit of malabsorption of calcium, iron and vitamins along with calories and these patients do need supplements for life. However, the benefits of a gastric bypass are far superior to the agony of popping a few tablets everyday.

In 98 per cent cases, diabetes gets resolved and this includes even uncontrolled diabetes, requiring heavy doses of insulin. The post surgery benefits also include lowering of cholesterol levels and blood pressure. Patients are also relieved from sleep apnoea and knee and back pain. Overall, the health benefits give them a better quality of life while also prolonging their life expectancy.

If regular weight loss measures have failed, post-surgery weight maintenance can fail too.

GK: If the person couldn’t adhere to a diet and workout routine to lose weight before surgery, there is always a risk that the person may not stick to post-surgery diet. After surgery, it takes careful monitoring of diet to maintain weight loss. But that’s also what a conventional successful weight loss plan entails.

It’s probably the investment in terms of time, effort and money spent on the surgery that makes post-surgery efforts more determined.

AA: All bariatric surgery patients have tried diet and exercise before surgery, in vain. They cannot sustain the weight they lose with non-surgical options. Post-surgery, the results are so good that it encourages and enables the patient to adhere to the prescribed small, frequent meal pattern. The quality and quantity of food has to be monitored at all times after surgery. Patients are advised to follow a high protein and low carbohydrate, fat and sugar diet.

Will one surgery suffice?

GK: Often, after the first surgery, other surgeries may be required to remove excess skin that hangs after surgical weight loss. Repeat surgeries are also required in case of complications or if the first surgery fails.

AA: Excess skin removal is purely a cosmetic option and why not? If patients have lost all that weight with so much effort and dedication, they deserve to look good and wear clothes of their choice. It’s every girl’s dream to be slim enough to wear tight jeans.

Revisional surgeries are needed only in a handful of patients who show unsatisfactory weight loss. The majority of them benefit by leaps and bounds.

The post Weight loss surgeries: The good and the bad appeared first on Complete Wellbeing.

Is it because right from the start of your program you planned to fail? If you find that you have even one of the common roadblocks to weight loss, you need to re-evaluate your goals.

Setting unrealistic goals

Most people start out on the wrong foot by setting an unreachable goal. “I will shed 10kg in a month” is not just impractical but also unhealthy.

A weight loss programme that promises such quick results is definitely doing so at the cost of your health. If you do manage to shed this unreasonable amount in a month, it would only be by starving yourself, which makes you lose muscle and not fat. And in the long run, this causes deficiencies.

A reasonable goal is to shed ½kg per week with the help of diet modification. And if you are combining exercise and diet, then aim for shedding 1kg a week for the first two months and 2 – 3kg in each of the following months.

Take into account the food choices available to you before setting the goal. Factor in breaks like travel plans or major events where you may not be able to stick to the diet so that you won’t get frustrated with your progress.

Swinging off

Most people who don’t succeed in losing weight are the ones who eat all they want for several days and then go on a strict diet for a couple of days and expect miraculous results.

Don’t fool yourself, losing weight even if it is just 5 – 6kg takes time and effort; it is not something that can happen overnight without permanently changing your lifestyle.

Cheating on your workout

If you skip 10 repetitions [reps] of an exercise when the instructor is looking the other way, you are not doing yourself a favour. Cheating on your exercise won’t get you any closer to your goal.

Cheating doesn’t just mean skipping reps, it also means not pushing yourself hard enough to get out of your comfort zone. If you cannot do 30 reps of an exercise at a go, break it up into two sets of 15, but don’t skip a count.

Waiting for tomorrow to start your diet

Believe me, the tomorrow you are waiting for, will never come. When you eat a high-calorie meal on one day, your body craves those many calories even the next day. It takes a day or two for the body to adjust to a lower calorie diet.

If you keep having heavy meals on and off, the hunger pangs are going to start. Most people can easily knock off 2 – 3kg, at the beginning of an exercise programme as the workout is new for the body.

Gradually, your body adjusts to it. If you keep eating calorie-laden meals even then, your weight is going to stay where it is for a long, long time. Stop eating high calorie food, today!

Emotional eating

Your mind resolutely forbids you from reaching for that bar of chocolate… at least for a while. A few days of abstinence from high-calorie food, and you find yourself thinking, “I’m so stressed I need a reward” and soon you find yourself gobbling the whole bar.

Eating calorie-dense food when you are angry, frustrated or stressed is the most common reason for dieters to fall off the wagon. In times of stress, the energy needs of the body increase, your body also demands more carbohydrate-rich foods as they calm your system by releasing serotonin, a feel-good hormone.

The next time you feel stressed and feel like reaching for high calorie foods, take deep breaths for a few minutes, go for a walk or drink a glass of milk. These will not only help you tackle the stress, but also improve your health.

Insomnia

Not getting enough sleep or getting interrupted sleep leads to hormonal changes that cause your body to retain water and influence your appetite and food choices.

Studies show that people, who sleep for less than five hours daily, feel hungry throughout the day and choose snacks that are laden with calories such as cakes, cookies and sweets over fruits and vegetables, causing weight gain. Fix your sleep pattern by going to bed about the same time every day.

Ignoring health issues

A deficiency of vitamins like D and B12 causes your body to hold on to weight and slows down metabolism—that’s why your body stubbornly refuses to shed the kilos. A malfunctioning thyroid gland also slows down metabolism causing water retention and preventing weight loss.

Get a few simple blood tests done before starting a weight loss programme and aim at improving your overall health balance for better results. Don’t worry, vitamin deficiencies can be easily corrected with the right supplements. Thyroid problems too can be solved.

Choosing a bad time

If you choose an odd time of the day to exercise, you will probably miss it most of the time. Organise your schedule so that you don’t have to miss your workouts.

Planning to go to the gym in the middle of a workday or just an hour before you have to be somewhere is a bad idea. Similarly, skipping your workout at the slightest excuse is inexcusable.

Most of us are aware of our day’s schedules. Plan ahead; if you have a busy day ahead, finish your workout in the morning instead of waiting till the end of the day when it will be conveniently omitted.

Being satisfied by too little

It is a good thing to appreciate every little change in your body brought on by exercise and diet but it’s not nice to go back to your old eating pattern the moment you lose your first two kilos.

Don’t become complacent the moment you start seeing changes; keep yourself motivated by setting a new goal each week to stay on track.

The post Break these blocks to weight loss appeared first on Complete Wellbeing.

Here are seven false beliefs going around and facts about them.

Myth: Doing yoga is on par with weight training

Fact: It is foolish to compare weight training and yoga. It’s like comparing an expensive sports car with a helicopter [both are used for transport but both have their pluses and minuses]. An overweight or underweight yoga teacher who is very flexible may need weight training and the right diet. A bulky man who lifts heavy weights and looks healthy may have a weak immune system and be susceptible to colds and coughs. He may require strengthening his immunity with yoga. Yoga tones the body, but to build lean muscle you require weight training. They serve separate purposes and cannot be compared.

Myth: Lightweight training is for women

Fact:Training with light weights serves no purpose, as muscle and bones don’t respond until heavy external weight is applied. Yes, you should start light, but you need to gradually increase the weight. Proper weight training results in youthful looks, a firm and toned body, and low risk of osteoporosis. Women should not fear weight training as their bodies are not built in a way that they can become ‘huge’.

Myth: Stomach crunches reduce belly fat

Fact: Any kind or number of abdominal crunches cannot reduce your tummy fat. Crunches strengthen the abdominal muscles, but do not burn fat. Only aerobic exercises like swimming or cycling for 30-40 minutes, four times a week will help burn fat in unwanted places.

Myth: Spot reduction is possible

Fact: No matter how often this is repeated, there will always be takers for this myth. Contrary to what commercials claim, there is no such thing as spot reduction. Fat is distributed throughout the body in a pattern determined by genetics, gender [hormones], and age. You must reduce overall body fat to lose fat in any particular area

Myth: Sugar causes obesity and diabetes

Fact: Many people constantly live in fear of diabetes. They want to stay slim and blame sugar for their fat. Hence, they opt for sugar free sweeteners. Truth is, if you maintain a healthy weight and exercise regularly, you do not lead to live your life in fear of diabetes or gaining weight. The primary risk for Type-2 diabetes is inactivity, high-calorie diet and obesity. It is not about how and what you eat, but how well your body metabolises and breaks down food. Being active, having a regular exercise regime or by simply doing physical sport works wonders with regard to staying slim.

Myth: Eating red meat leads to heart diseases

Fact: There are a lot of myths surrounding every type of red meat. One of them is that it makes you fat and more susceptible to heart diseases. The white fat sticking to meat and not meat itself is the culprit. You need to remove this fat while cleaning and before cooking, better yet, to buy lean meat from the market. You’ll be surprised to know that a pork tenderloin has less saturated fat than the same size chicken serving with skin.

Myth: Rigorous training sessions and strict diets get faster results

Fact: Be it weight training or yoga, overdoing has a negative effect. A 40-minute workout is good enough for an average person. Lowering the calorie intake might result in quick weight loss, but it is a short-lived and an unhealthy option. Moreover, many other factors like genetics, hyper-sensitivity to some types of food, or pollution may be involved. The simple answer to these problems is regular exercise and fresh organic food.

The post 7 big myths about fitness and weight loss appeared first on Complete Wellbeing.

Myth 1: High-protein/low-carbohydrate/Atkins diets are a healthy way to lose weight.

Having high-protein foods like meat, eggs, and dal is not a balanced eating-plan. You may be eating too much fat and cholesterol, which may raise the risk of heart diseases. Eating less fruits, vegetables and whole grains will lead to constipation due to lack of dietary fibre. Similarly a low-carb diet can lead to the build-up of ketones [partially broken-down fats] in your blood which causes medical problems like gout [a painful swelling of the joints] and kidney stones. Following a high-protein/low-carbohydrate diet makes you nauseated, tired and fatigued. Such diets cause muscle loss instead of fat loss leading to short-term weight loss. Therefore, it is better to opt for a balanced diet that includes whole grains, fruits, and vegetables. This will help you gain their key nutrients and also have permanent weight loss.

Myth 2: Skipping meals or fasting is the best way to lose weight

Eat at least five meals in a day [3 major meals: breakfast, lunch and dinner and 2 small mid-meals]. Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat 4-5 times a day. This is because people who skip meals tend to feel hungry later, and overeat. Eating small meals throughout the day helps to control appetite. Eating frequently will not only help you to maintain your BMR, but also provide consistent energy to the body. Include a variety of healthy, low-fat, and low-calorie foods like fruits, juices, high fibre snacks and buttermilk.

Myth 3: Avoid milk or its products when trying to lose weight.

Dairy products offer protein to build and repair worn out muscles, form various hormones and enzymes required for digestion and thus helps the body function properly. Milk contains calcium [150 ml of milk = 200 mg calcium] to strengthen bones and it is fortified with vitamin D to help your body use calcium. You can select cow’s milk, which has lower fat content, over buffalo’s milk. Always skim the milk before you drink. If you cannot digest lactose [the sugar found in dairy products], choose lactose-free dairy products, or other foods that offer calcium and vitamin D like soymilk and tofu.

Myth 4: If you exercise it doesn’t matter what you eat.

Diet is an important part when you exercise. Physically active individuals need more nutrients than sedentary individuals. It is difficult to get any results without providing optimal levels of nutrients to the body according to its need. You may be doing more harm than good to your body, when you are exercising a nutrient deficient body.

Myth 5: Exercising on an empty stomach burns more fat.

The fact is that when you exercise; your body is burning fat as well as carbohydrate stores from food you’ve recently eaten. So if you skip your pre-workout meal or snack, you won’t have carbohydrate stores to burn. Instead, your body starts to burn the lean muscle mass. Less muscle means lower metabolism and lower level of burning calories. Exercising on an empty stomach will make you feel tired and you might be not able to give 100 per cent to your workout. Therefore, you should have a meal 3-4 hours before a workout, or a snack 1-2 hours before exercising.

Myth 6: Alcohol or caffeine is an easier way to keep oneself hydrated.

Alcohol works against you by causing your body to lose fluid and get dehydrated quickly. Caffeine-based beverages like tea, coffee or colas have a diuretic effect. So, if you use caffeinated drinks, increase your water intake as well. If you drink four cups of coffee, you may need more than eight cups of water per day to make up for the loss that caffeine causes. In short, when you are having these kinds of beverages, be sure to stay well-hydrated. You should drink two glasses of water for every alcoholic drink you intake as it helps the body to stay hydrated.

It is important to have a balanced diet when trying to lose weight. Consult a dietician before starting the programme. This will help you to prevent any kind of medical ailments or deficiencies.

The post 6 Weight Loss Myths appeared first on Complete Wellbeing.