Healthy weight loss occurs when all the weight loss comes from losing fat. Excess body fat is not only unsightly but also unhealthy. Unfortunately, this simple principle is not understood by a large proportion of people trying to lose weight. Healthy weight loss is pure fat loss.
Table of Contents for Article
- 1 Healthy weight loss has minimum water or muscle loss
- 2 Correct weight loss is healthy weight loss
- 3 Transcript of “How to Get Healthy Weight Loss”
- 4 Healthy weight loss is correct weight loss [0:01:00.6]
- 5 Nutrition as the first key of healthy weight loss [0:01:24.0]
- 6 Exercise as the second key of healthy weight loss [0:03:42.4]
- 7 Restoration as the third key of healthy weight loss [0:05:34.4]
- 8 The importance of adequate sleep for weight loss [0:06:09.1]
- 9 Supplementation as the fourth key of healthy weight loss [0:06:57.4]
- 10 The mind and body connection for healthy weight loss [0:07:33.3]
Healthy weight loss has minimum water or muscle loss
When you have healthy weight loss, muscle or water loss is minimized. There is no benefit from losing muscles or water. In fact it is harmful to health and for sustainable weight loss.
When you have large rapid weight loss, there is a good chance that most of it is a result of water loss. This is often the large overnight drop in weight that most people see when going on a low-carb diet. Water loss is not sustainable. The body becomes water starved and will hoard water when it next becomes available. When you do come off the diet, as you eventually will, the body regains all the water weight and more. The body regains more water weight than necessary as a precaution. It stores water for survival. It does not know that you are on a diet.
Muscle loss is equally harmful for health and sustainable weight loss. When you lose muscle, you lose strength and possibly functionality. Weak back muscles weaken your back and result in poor posture. Muscle loss also compromises your metabolism.
Correct weight loss is healthy weight loss
When all the weight loss is a result of fat loss, you will have correct weight loss. Correct weight loss results in a well-defined and toned body. The weight loss is also sustainable in the long-term.
Healthy weight loss comes down to 7 essential principles. These 7 principles work in unison to yield healthy weight loss. The first 4 principles work on the body and the last 3 principles work on the mind.
The 4 weight loss principles or keys that are essential for the body are nutrition, exercise, supplementation and restoration. All 4 principles must be given the due consideration. It is just not possible to get healthy weight loss if even one of these essential weight loss principles are missing.
The 3 weight loss principles that are essential for the mind are social support, education and feedback. The importance of these mental factors must not be underestimated.
Suresh and Dr Jasvin elaborate further on healthy weight loss and what you have to do to get it in the above video.
Hi I am Suresh and I am Dr Jasvin and we are from the Correct Weight Loss Team. Today we are going to talk about Part 2 of Healthy Weight Loss. Now we are going to cover about to get Healthy Weight Loss.
[Suresh] First of all the definition of healthy weight loss is when you lose about 2 pounds of fat per week. Anything more than that and you will end up losing not just fat, but also muscles and water. It is important that you monitor fat loss and not weight loss. There might be certain weeks where you can actually not lose any weight. You maybe instead losing 2 pounds of fat and gaining 2 pounds of muscle. It is important to measure the right parameters. When it comes to healthy weight loss, it has to be 2 pounds of fat loss per week. Also you have to measure the fat loss and not weight loss.
Healthy weight loss is correct weight loss [0:01:00.6]
[Suresh] Healthy weight loss is basically the correct way of losing weight. If you lose weight correctly, you will get healthy weight loss. If you lose weight incorrectly you are going to have unhealthy weight loss. As far as correct weight loss is concerned or healthy weight loss is concerned, there are 7 keys to follow.
Nutrition as the first key of healthy weight loss [0:01:24.0]
[Suresh] The first key of healthy weight loss is nutrition. You have to create a diet that you can sustain for life. When we talk about diet, we are talking about what we eat everyday and that it is sustainable for life. In order to lose weight, your diet must typically have a 10% calorie deficit. This deficit is in terms of the amount of calories you expand through your activities in the day such as exercise and your other activities.
[Suresh] It is important that you have a balanced diet that has good protein, good carbs and good fat. There is a difference between good and bad fats, good and bad proteins and good and bad carbs.
[Suresh] Dr Jasvin would you like to explain a little about what is good carbs and bad carbs, good fats and bad fats, good protein and bad protein?
[Dr Jasvin] You should remember that simple carbs like sugar or white bread or anything which has white flour is actually not good in terms of weight loss because it spikes your insulin levels. It’s not even good for health. Eat complex carbohydrates such as whole grains and oats. These are very beneficial carbs for health as well as weight loss.
[Suresh] The difference between good carbs and bad carbs is really whether it is refined carbs or complex carbs.
[Jasvin] That’s what it really boils down to. As far as fats are concerned, anything that has trans fats is bad.
[Suresh] These are hydrogenated oils, right?
[Dr Jasvin] Yes. Examples of good fats include olive oil, any oil contained in sea food, and nuts such as almonds. As far as protein is concerned, you should be eating white meat. Examples are chicken without the fat, fish and eggs. Red meat should be eaten sparingly.
Exercise as the second key of healthy weight loss [0:03:42.4]
[Suresh] The second key of healthy weight loss is exercise. Exercise is divided into 3 components. Strength training should be the base of any weight loss program. Strength training increases your base metabolic rate which means that you burn a lot more calories not only during exercise. This means that you get an active fat burn and a passive fat burn. It is a lot smarter to have 24 hour fat burning and not doing something that only burns fat during the time of exercise.
[Suresh] The second option is high intensity interval training and the third option is steady state cardio training. Off course to do high intensity interval training, you need to be reasonably fit. If you are just starting a weight loss program, you may not be fit enough for high intensity interval training. Therefore its best to start with steady state cardio. Build your fitness level up to a point and then you can be more ready for high intensity interval training. It is basically short bursts of intense cardio interspersed with rest periods. This is repeated 7 to 8 cycles.
[Dr Jasvin] By steady state cardio, you mean aerobic exercises…
[Suresh] Yes. Aerobic exercises such as jogging, swimming or walking depending on your fitness level. As you raise your cardiovascular fitness level, you can consider high intensity interval training. High intensity interval training actually gives you similar effects as strength training. It not only gives you active fat burn during exercise but also passive fat burn after the exercise. So you get more fat burning in a 24 hour period.
Restoration as the third key of healthy weight loss [0:05:34.4]
[Suresh] The other key of healthy weight loss is restoration. This is something that a lot of people ignore. This is especially so in these modern times of 24/7 internet, TV and mobile phones. I think it is important that people learn how to relax and relieve stress. That is why we are strong advocates of meditation as a very powerful means to relief stress. If you can even meditate 10 to 15 minutes a day, your stress levels reduce and this helps with weight loss.
The importance of adequate sleep for weight loss [0:06:09.1]
[Suresh] The point to note is adequate sleep. Most people do not get enough sleep. Even a one day lack of sleep can upset your hormones to such a level that it causes metabolic imbalances that cause weight gain. It is important that you get adequate sleep. At least 6 to 8 hours a day. Your body will tell you what is enough for you. If you have had good restful sleep, you get up refreshed. If you get up tired, the sleep was not really restful. It could also mean that although you are getting 8 hours of sleep, it may not be restful sleep. You could be too stressed up. It is also important to practice stress relief methods such as meditation along with getting restful sleep. This gives you enough restoration so that your body can heal and help lose fat more easily.
Supplementation as the fourth key of healthy weight loss [0:06:57.4]
[Suresh] The other thing that we want to cover about healthy weight loss is supplementation. Some of us may be nutritionally deficient. The modern diet is deficient of nutrients. It is because of the way the fruits and vegetables are grown and processed. You do not get adequate nutrition coverage. That is why we recommend a good quality mutlivitamin/multimineral as well as Omega 3 capsules. Now these two supplements would probably give you the nutritional insurance that you need. This ensures that there is no real nutritional deficit that will curb or slow down the weight loss and fat loss efforts.
The mind and body connection for healthy weight loss [0:07:33.3]
[Suresh] These are the keys that affect the physical aspect of the individual. We believe that an individual is made up of body and mind. We are body mind beings. We cannot look at ourselves as body alone. How the mind works affects the body and how the body works affects the mind.
[Suresh] Another 3 key aspects of healthy weight loss are education, social support and measurements or feedback. These are very important. When you understand something, it is very easy to motivate yourself. When you get good social support from peers and friends, it raises motivation levels. When you measure the right parameters, you get better results. As I have mentioned, measure body fat and not weight. Take body dimension measurements. Sometimes your dimensions may shrink but your weight may remain.
[Dr Jasvin] Muscle is actually heavier than fat.
[Suresh] Yes but it is more compact. You will shrink. You will get nice definition and shape. Your weight may remain the same but you look better. When you start shrinking, you will notice that not only your measurements improve but your body fat starts reducing as well. These are the important things. When you measure the right parameters, you are motivated when progress is made. When you measure the wrong parameters such as weight, you get demotivated. You may not realize that you are moving in the wrong direction
These are some of the keys for healthy weight loss or what we consider correct weight loss. From the Correct Weight Loss team, this time, do it right.