Simple Tips for Healthy Weight Loss Before New Year
As the New Year draws near, many individuals find themselves wanting to shed extra pounds, often leading to rushed decisions about extreme diets and rigorous workout plans. However, according to dietician Sharvari Umesh Gude from Manipal Hospital, Goa, effective weight loss does not stem from urgency or guilt but rather from small, sustainable habits that align with the body’s natural processes.
Sharvari advocates a straightforward approach: creating meals and routines that promote a balance of hunger, metabolism, and energy. When individuals consistently follow this method, weight loss becomes a natural outcome rather than an obsession. Her foundational mantras are essential for anyone embarking on a wellness journey this December.
First, she emphasizes the importance of protein, which is not just for gym-goers but a vital fuel source for everyone. Sharvari suggests consuming 0.6 to 0.8 grams of protein per kilogram of body weight daily. This intake helps maintain fullness, protects muscle mass, and enhances metabolism. No need for expensive powders or complicated recipes; simple sources of protein can do the trick.
Next, she highlights fiber as a hero in weight management. Fiber-rich foods slow down digestion, stabilize blood sugar levels, and keep individuals feeling full longer. Common sources such as oats, beans, apples, and oranges are highly effective. Sharvari notes that low-fat packaged foods often contain added sugars and sodium, which can disrupt appetite and energy levels later on.
A simple rule to remember is that fewer ingredients typically equate to higher nutrition. Whole, unprocessed meals are far superior to those labeled as “diet.” Furthermore, hydration plays a crucial role in metabolism and fullness. Research suggests that drinking 1-2 cups of water before meals can help control portion sizes by enhancing feelings of satiety. It’s essential to recognize that sometimes, what feels like hunger is actually thirst.
Sharvari also points out that meaningful weight change usually takes about six months to become visible, as the body requires time to adapt to new habits and improved nutrition. This timeframe is positive, as gradual changes tend to be more sustainable. Instead of chasing a fleeting “New Year look,” focus on building a body that feels energetic, nourished, calm, and strong. This December, choose consistency over urgency and prioritize nutrition that helps your body thrive.
