What are the ways to achieve healthy weight loss?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Your concern is appreciated. Obesity occurs due to high carbohydrate intake with less physical activity. It can also be due to drastic hormonal changes, which are related to your current age, as you are 23. We need to find out the cause of obesity first. As you already mentioned in our case, it is like a yo-yo effect where the body hits metabolic lock due to a lot of trial and error methods. Yes, it can be genetically also, but it has only 15 to 20 % contribution.

1. First, do not make drastic life changes or a restricted diet that you cannot sustain. But if you are trying to achieve sustainable, healthy living, then follow these points, as nutrition is a vast topic to add to one answer, and a sudden exercise routine will not help. Start with small goals like 3000 steps a day or having four glasses of water, and it can be customized as per your lifestyle and needs.

2. Check for your blood reports. Vitamin screening with hemoglobin can lead to a low energy level and a low metabolism, which can lead to weight gain.

3. Check for the obesity stage by calculating your BMI (body mass index).

4. Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it, but there is change work toward it.

5. It needs details of age, height, and weight to help you further, but I can help you here with a few changes to start with.

6. Balanced carbohydrate intake throughout the day.

7. Do not skip meals. Try not to let more than four to five hours go by between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

8. Gradually increase intake of high-fiber carbohydrate foods.

9. Physical activity is very important. Go for at least 20 minutes of walking on a daily basis.

Include foods like:

1. High-fiber carbohydrate foods include whole grain breads, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts, and fresh vegetables like broccoli, cauliflower, carrots, apples, and pear.

2. Emphasize lean protein foods at 15 to 20 % of total calories. Try to include protein with most meals and snacks.

3. Include more dal, legumes, chicken, fish, and low-fat dairy products.

4. Consume about 25 to 30 % of calories as fat, emphasizing low-saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.

5. Monounsaturated fat-containing food choices include avocados, olive oils, olives, and nuts such as almonds.

6. Omega-3 fatty acids containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring.

Foods to avoid include:

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as white bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids, especially deep-fried foods like chips or canned products.

3. Avoid red meats, as they are high in saturated fats.

I hope this information will help you.

Thank you.