How to manage stress to lose weight? Effective tips from a doctor

People often try crash diets, give up food or do extreme workouts to shed a few kilos. Medicines too are available in the market that promise easy and quick weight loss. However, most people do not realise the dangers that such fad diets or medicines pose to their health and general well-being.

From chicken–only diet and fruit diet to water cleansing, countless diets have become extremely popular on social media. Some of them may even help you temporarily lose weight. But people hardly realise the risks involved in such diets. So, it is better to consult a doctor or a nutritionist to create a personalised diet rather than blindly following the fad diets on social media.

How are diet plans prepared
VPS Lakeshore Hospital’s Chief Dietitian, Manju P. George, told Manorama Online that nutrition screening would be tailored differently for different people. The diet, eating habits, workout, and sleep patterns of an unemployed person may be different from those of someone who is overworked or works night shifts. The physical health and stress levels of an office worker is nothing like a person who does outdoor activities. Diet plans are often prepared by considering one’s eating habits, work schedule, sleep patterns, anxiety levels, and even their faith. A typical diet featured in a magazine or on the internet may not be suitable for everyone.

Weight loss shouldn’t be a temporary activity; instead, it should be part of your daily routine. Maintaining health and well-being is as important as losing weight. A patient who weighed 110 kilos dropped to 75 kilos by consuming just one meal a day. But, he now suffers from extreme exhaustion and tiredness due to his eating habits, although he has reached his desired weight. There is no point in shedding body weight if it comes at the expense of quality of life. One’s natural physique and genes play a significant role in determining their body weight and physical features. If our forefathers had been hefty, then it is likely that we too would inherit their physical frame. However, it is up to you to decide whether to fill that frame with unhealthy fats or healthy muscles.

What needs to change?
Muscle mass could be maintained by working out at the gym or doing strength training at home. The weight thus gained cannot be considered obesity or overweight, but rather a healthy weight. If you have low body fat and more muscle mass, then the body weight doesn’t indicate obesity. It would only improve your stamina. Sportspeople and athletes are generally not slim, as they typically have a higher muscle mass. They eat nutritious food and exercise regularly to maintain their fitness. They do not starve themselves to shed body weight. Therefore, it is our perception of body image and appearance that should be changed.

How to diet right?
Eating at the right time is crucial for achieving a healthy weight loss. Intermittent fasting is one of the most popular diets followed by millions of people worldwide. The internet would suggest only two main meals and fasting for the rest of the day. Some people do intermittent fasting only twice a week. The breakfast should be eaten before 10 am, and the rest of the meals should be completed within the next 7 – 8 hours. The last meal of the day should not be eaten later than 7 pm. It is best to avoid starchy meals made with rice and wheat during the eating window. But, you could have them if you limit the quantity or have one starchy meal.

Protein-rich foods should be included in the diet. There is a risk of acidity issues when the stomach is empty. People who generally enjoy food might feel cravings when they limit their food intake or avoid certain dishes. Even if they try hard to stick to the diet for a week, they might lose control when they see their favourite snacks or sugary treats. Therefore, it is better to eat egg whites, chicken, fish, or vegetables to satisfy the craving. Besides, the body should be hydrated by drinking lots of water. You could also enjoy buttermilk, cumin water, low-fat curd or yoghurt. Roasted makhana is a great snack option. Meanwhile, millet-based snacks would satiate your hunger pangs without packing the extra calories.

What to avoid?
You can manage your appetite more effectively if you consume protein-rich foods throughout the day, ideally before finishing dinner by 7 pm. Leaving your stomach empty during the eating window would increase midnight cravings. Low-calorie items like plain water, cumin water, cinnamon water (kidney patients should avoid this), egg whites, boiled or raw salads could be enjoyed during the eating window.

Packaged food, deep-fried food or snacks with artificial colourants should be avoided. Some people avoid eating egg yolks or rice, but they indulge in sugary treats like laddoos and jalebis. Habits like this would ruin the nutritional or dietary balance. Moreover, stress management is key in one’s weight loss journey. Your weight wouldn’t budge even if you follow a healthy diet and workout routine if you have high stress and anxiety. Therefore, it is up to each person to find effective ways to manage stress.

Tension could be a contributing factor to acidity to a certain extent. It is important to sleep for at least six hours. If you go to bed at 11 pm, then you would get six hours of quality sleep until 6 am. Dieticians often encourage their clients to eat their favourite food or a sweet if they are unable to control the craving. They would be happy when they eat that food, and it helps them relax. But if you still get cravings after eating, then you must learn to control them. You could reward yourself with treats and bonuses based on how you manage your lifestyle. However, that too shouldn’t cross a limit, as it would ruin all the progress that you might have made. A mindful approach is key when it comes to dieting and weight loss. We can control our habits by modifying our patterns through mindfulness.