Weight Loss to Weight Management : Do’s and Don’ts

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Want to stay young, active & slim all your life? Forget weight loss & switch to weight management.

When it comes to health and fitness, there is so much buzz around weight loss but a little conversation about body composition, which plays a vital role in staying healthy life long.  Whether you want to rock that bikini body during your beach vacation or just wish to stay active and super fit in your golden years, body composition is should be the epicenter of your fitness plan.

A weight-loss plan that is based on body composition gives you definite and long-lasting results.  Body composition literally refers to what your body is made of. It tells you the percentage of fat compared to fat-free mass   Simply put, it is Muscle Vs. Fat. So two people can have same body weight or height but no people can have the same body composition. It is possible that two people with same body weight will have different fat and muscle percentage.


The game changer

Not Fat or Carbs, but “Lean Body Mass” is the real game changer when it comes to weight loss.  In a layman’s language, lean body mass is the weight of your bones, internal organs and muscles. Why is it so important? Because, it works when you are not working out! Muscle tissue is biologically more active and that means it is utilising energy when you are sitting. If you have higher lean body mass, you have higher BMR(Basal Metabolic Rate).  So it is easier to maintain an overall healthy weight with higher metabolism.

Athletes and body builders have a higher percentage of lean body mass due to the demands of their sport and workout regimens. Of course, you do not need to build big muscles but shifting the focus from fat to muscles will definitely give you long-lasting results. Strength training, 2-3 times a week, will boost your energy and mood levels – it will make you feel stronger and fitter. And, who doesn’t like the feel of those strong, toned muscles?

Fit & Strong – Life long

Is your weight decreasing but your inches are not? Is your weight increasing but inches are the same? Or, are your inches increasing but weight is the same? Chances are that your have been running the rat race of “skinny-me” and totally ignoring your “body composition”.  Trying to be skinny without understanding your body type is like running a race without a finish line or a winning prize! You will reach nowhere. Understanding your body type will give a strong framework to your exercise and diet regimen, making them more result oriented than inch-loss or kilo-loss mad run.

Once you understand your composition, you can change it too by building more muscles mass and losing fat. Workout, activity, food and lifestyle – these three factors play a vital role in changing your body composition. With right workout (cardio, strength and functional training) and healthy diet, you can work on building more muscle mass (lean body mass) and burning fat. It is important to stick to healthy and sustainable weight manageable plan, which is not based on deprivation or starvation. It is impossible to fight with your natural instinct – hunger. You must address and not avoid it for a more long-lasting fat loss.


How to kick start your weight loss journey?

Food & fitness revolves around the following four pillars:


Sleep is the only time our body actually repairs, rejuvenates and recharges. When you do not get enough sleep, your stress hormone go on a free ride, giving you mood swings, food cravings and weight gain. Yes, if you do not sleep tight, your body will not let go off that fat. Set a sleep clock. At least you fix your sleep timing. Our body works well discipline everyday. When it comes to good sleep, 7-9 hours is ideal.

Food timings

Fat loss depends on certain hormones too. These hormones are – leptin, ghrelin and insulin. If you are not fixing your food timings then the balance cannot be attained easily for the desired weight loss. This can also lead to fat gain. Follow the 2-6-12 formula for your meals. Breakfast within two hours of waking up, lunch within six and dinner before midnight (12am). If you are awake till late then the gap between your dinner and sleep time should be three hours.


Weight management is incomplete without appetite management or understanding your appetite. Our body gives us signals and hunger is one of those signals, which you should neither ignore nor suppress. Everyone feels hungry at different timings and you should be aware of that and eat accordingly.  Be in sync with it


This one has a simple rule – Eat when you are more active and do not eat when you are not active. For example, eating pre workout is fine because your are going to consume all those calories but avoid eating when you are close to your bed time.

Easy weight loss tips

Here are a few simple ways to help you eat well and yet lose weight.


Stay hydrated

The body’s physiological response to dehydration is binge eating. When you are dehydrated, you feel hungrier. So have water between the meals and keep your body well hydrated. While 2 liters of water sounds reasonable, the rule of thumb is to let the thirst dictate your water intake.


Say hello to veggies

Vegetables provide all the nutrients that your body needs to carry out daily tasks. Fresh vegetables help cut free radicals from the body and promote satiety. Including at least one vegetable with each meal help control hunger pangs and junk eating.

Eat clean – no refined – For example – instant old are healthy or atta noodles it doesn’t matter what ingredient you are using if it is refines it is not nutritious and not clean.

Eat what you love  – Eating it once and getting over the craving. Overcoming the deprivation and overeating and bad timings. Balancing and planning it widely like a mid meal and then lighter dinner or more workout. Earn it Enjoy it

Start moving – If you are sitting for thirty minutes you must move for one minute. They are creating a memory of losing muscles in the cells and gaining fat. Become biologically active. Seated – lesser muscle mass.

Why weight loss pills not a good idea?

They come with side effects. The not to look a certain weight – caring feeling good. Dependent on them. It is a punishment.

Foods that help you lose weight?

Save your calories and Spend your calories

Supporting and caring for the body instead of getting rid of something. Holistic approach to your health. Moods and emotional health. Every aspect your life is touched by food. How well you feel interaction with the environment. Awareness around how you can support yourself in simple ways.