Due to urbanization, unhealthy lifestyles have become common in today’s world. Poor eating habits, lack of physical activity, sedentary lifestyle, disturbed sleep and overdose of stress has led to increased cases of obesity. 

Obesity is a major risk factor for type 2 diabetes, cardiovascular diseases, hypertension, fatty liver, and specific cancers. Access to tasty and addictive processed food and overindulgence in technology have created an overall unhealthy environment. 

According to the WHO, lifestyle diseases are the leading cause of death worldwide and obesity has seen a three times jump since 1975.

Has Social Media Influenced the Weight Loss Game?

Though in recent years there has been an awakening and people have realised the importance and the need of a healthy lifestyle. Despite this many are struggling to lose weight. This could be attributed to the misinformation about weight loss diets circulating on different social media platforms. Many of the so-called “Influencers” have suddenly figured out everything regarding weight loss and have become “Gurus” on this topic without any medical or scientific background. This to gain followers or earn sponsorships for their personal benefits. Young adults get influenced easily through these quick fixes. 

A Safe and Sustainable Way:

Approaches to weight reduction should focus on gradual lifestyle changes rather than quick fixes. Aim to lose 0.5 to 1 kg per week through a calorie deficit of 500–750 kcal/day (may differ based on the initial BMI). It should be guided by evidence-based practices and supervised by qualified professionals like dietitians or doctors.

Practical Approaches to a Sustainable Weight Loss:

  • Set Realistic Goals: Do not run after quick fixes. A 5–10% body weight reduction over 3-6 months is safe and sustainable. 
  • Understanding the Calorie Deficit: The basic principal behind weight loss is you consume less calories than what you need. According to the World Obesity Federation (WOF), creating a daily deficit of 500–750 kcal causes a healthy weight loss of 0.5 to 1 kg per week. 
  • Healthy balanced meals: Choosing meals that give you all the required nutrition and keep you filled and energised for a long time is very important for weight loss. Keep your meals simple and basic. Follow the “T-Plate” meal model. Fill half of your plate with vegetables (raw, cooked, steamed, grilled or stir fried), fill one-fourth of your plate with proteins and rest one-fourth with carbohydrates of your choice. Try to get 0.8 to 1 gm/kg body weight per day of high quality protein. Choose complex carbohydrates like those made from whole grain rather than the simple carbohydrates that are dense in calories and lack fibres. Vegetables are low in calories but rich in volume, allowing larger portions without excess energy intake. Avoid processed junk food which is high in calories and trans fats. 
  • Keep Yourself Well-Hydrated: Drinking water supports weight loss by promoting satiety, boosting metabolism, and reducing calorie intake. 
  • Increase Physical Activity: 150–300 minutes/week of moderate aerobic activity  (walking, jogging, swimming) and 2–3 sessions/week of resistance training (muscle building and strengthening exercises).
  • Good Quality Sleep: Aim for 7–9 hours of quality sleep. Follow a sleep routine. If you are suffering from obstructive sleep apnoea which can disturb sleep, seek medical help. 
  • Manage Stress: Chronic stress elevates cortisol, which promotes visceral fat deposition. Meditation, deep breathing exercise and spending time with friends and family can help in reducing the stress levels significantly. 
  • Watch Out for Social Media Misinformation: Be careful while following social media influencers without medical or nutritional qualifications. Many of them promote unscientific diets, extreme cleanses, or unsafe supplements, which can harm your metabolism and mess up the overall health.
  • Track Your Progress: Maintain a chart to record your weekly weight, waist circumference and note down your other victories in this journey like energy levels, able to fit into an old dress, stamina and sleep quality.
  • Be Patient and Maintain a Positive attitude: Be informed that reaching a plateau in weight loss journey is very common. Reducing calorie intake, increasing physical activity may help to break this and restart the weight loss. 

Conclusion: 

Weight loss is a gradual process that requires a lot of commitment, consistency, resilience and patience. By focusing on health, not just the scale, and making informed choices, anyone can achieve and maintain a healthier, happier weight naturally.

Disclaimer: This article is written by Practo for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.