Akash Rochlani

 | 1 minute to read

How to predict your weight loss

Do you like to know if you are going to be successful in your weight loss journey?

Yes then keep reading Say 15 of your friends plan a trip to Goa this October and you this plan gets fixed today. Everyone agrees to come and promises to come. What are the chances of all 15 coming after making that promise? Very few am I correct as most of them drop out as per your previous experience. Isn’t the scenario the same when you promise that you will follow a diet plan or change your lifestyle ? Initially you follow the diet and then suddenly drop out of it or cheat on the diet or instead of tracking calories, start to eyeball foods , then snacking midday and then weekend meals and when results don’t come , lose your way and say my metabolism is bad or I can never lose weight. Then one may even go on to try the next best diet out there , or the new app that suggests fat loss and then come back to original weight or gain further weight. Wouldn’t it be great if we understood what is the secret sauce behind people who lose weight and how could we predict our weight loss with any diet that we chose? We understand the principle of energy input and energy output, one must create a caloric deficit (eat lesser calories than tee calories) and raise energy expenditure to lose weight. Hence if you want to predict your own weight loss program success, see how accurately you followed the diet plan. Weight loss dietary adherence is the best predictor for weight loss success. That means no cheating, no eyeballing calories, no snacking, no foods that we have left untracked. If you are disciplined and stick to the plan, the results will come. If you maintain your caloric deficit and elevate your energy expenditure results will come. From the Journal Of The American Medical Association the key to losing weight may not be which diet plan a person picks, but sticking with the plan that is chosen. Adherence is the key. Adherence has also been shown to be an important predictor of longer-term weight loss success in studies where individuals are all prescribed the same diet https://www.sciencedaily.com/releases/2005/01/050111122137.htm When we look at a meta-analysis (statistical analysis that combines the results of multiple scientific studies) to check how we can improve adherence there were 3 factors which were crucial in improving adherence Supervising attendance: When one is supervised on how the diet is going on, the adherence is high, so be accountable to someone. Let your friend, family member or a coach be your supervisors. This will ensure that one remains disciplined and we stick to our goals. Social support: If you are alone on the journey chances are that you may drop out. Hence, if you and your partner, friend or family member are looking to lose weight start together and stick together. If you need help seek help from a professional. Try and do it together as that will also lead to behavioral change. Chances are much higher when there is social support. Being part of a community like fittr will definitely help. Focus on dietary modification not exercise alone: When we decide to lose weight we say we will exercise, then when we exercise we eat the calories burnt. That way one stops exercising. Only exercise will not lead to weight loss. We must make dietary modifications and create a caloric deficit to lose weight and stick to it as that will result in sustainable weight loss. So, when you set your goal stick to the plan and remember results will follow and weight loss will be sustainable. Hope these help you to create a better plan and you are able to start or restart your weight loss journey and reach your goals and you are able to sustain that weight loss. All the best! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4990387/

Leena Joshi

very helpful....

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