Online Weight Loss Program
Millions of Indian adults attempt free weight loss programs annually through methods like exercise, calorie deficit, and increased fruit and vegetable consumption. But the fact is a perfect education on calorie intake and healthy eating choices are compulsory. This can be achieved by genuine weight loss goals, by dedicated weight loss program that will help in development of healthy habits for sustainable weight reduction.
Role of BMI index in weight loss
BMI or Body Mass Index plays a vital role in weight loss as it is a widely used tool to assess whether a person’s weight is in healthy range relative to their height or not. Here’s the role of BMI in weight loss:
- Assessment: BMI provides a quick and simple way to assess whether a person is underweight, normal weight, overweight, or obese based on their height and weight. After this assessment dietician identify if weight loss is necessary.
- Goal Setting: BMI can be considered as a starting point for setting weight loss goals. It helps people to understand where they currently stand . After that allowing them to establish realistic targets for weight loss.
- Tracking Progress: BMI is also used to track progress. Changes in BMI over time can indicate whether weight loss efforts are effective.
- Health Risk Assessment: BMI is also used to assess the risk of various health conditions associated with weight, such as diabetes, heart disease, and hypertension. For those with a high BMI, weight loss can significantly reduce the risk of these conditions.
- Screening Tool: Dietician use BMI as a screening tool . It helps them to determine who need additional support and guidance in their weight loss efforts .
- Educational Tool: BMI is used to educate people about the importance of weight management. Understanding how BMI relates to health can motivate people to make healthier lifestyle choices.
Effectiveness of online weight loss program
Over the past few years, the field of weight loss has undergone many changes. In India, approximately 53% of the population is currently above the normal weight, with 36% classified as overweight and 17% as obese. Obesity is considered as increased risk of several health conditions, including diabetes, cardiovascular diseases, musculoskeletal disorders, chronic kidney disease, and various types of cancer. Notably, the COVID-19 pandemic has increased obesity rate, as in lockdowns there was reduced physical activity and control on diet which has resulted in increased obesity rates.
Considering this challenge diet2nourish started online dietary services that has emerged as a valuable solution to those who are not able to connect to us physically can connect with us virtually. Our research has shown that online programs are as effective as in-person interventions for weight loss. Tackling obesity requires a multifunctional approach that encompasses online dietary services, physical activity, behavioral therapy, and monitoring through tools like BMI.
How our weight loss program works?
Achieving a healthy weight and maintaining it for the long term, goes beyond just counting calories or focusing on the number on the scale. To truly be successful, it is essential to consider the relationship between weight loss and overall wellness.
Our Weight loss program starts with the importance of self-care, stress management, sleep, and nutrition as well as strategies for maintaining weight loss in the long term. Here are some tips to start with:
The role of sleep in weight loss
Sleep plays a crucial role in weight loss and overall health. Sleep is not only crucial for mental and physical well-being but also plays a significant role in weight loss and weight management. Several factors highlight its significance:
- Metabolic Impact: Sleep influences hormones that regulate hunger and appetite, such as leptin and ghrelin. Poor sleep can disrupt these hormones, leading to increased appetite and calorie intake.
- Caloric Burn: Quality sleep is associated with a higher resting metabolic rate, meaning you burn more calories even at rest. Sleep deprivation can reduce this effect.
- Behavioural Changes: Sleep-deprived people make less healthy food choices and opt for high-calorie, sugary foods.
- Physical Activity: Sleep is essential for energy levels and exercise performance. Sleep-deprived individuals are less likely to engage in physical activity, which stops weight loss efforts.
- Stress and Cortisol: Lack of sleep can elevate stress hormone cortisol levels, which can lead to weight gain, particularly around the abdominal area.
- Appetite Control: A good night’s sleep can improve your ability to control portion sizes and make mindful eating choices.
- Muscle Recovery: Sleep is essential for muscle recovery and growth, which is vital for a healthy metabolism.
The importance of hydration for weight loss
Hydration is very important part in weight loss. Adequate hydration is not only essential for overall health but also a valuable tool in your weight loss efforts. It can help control appetite, boost metabolism, and improve your overall well-being , which makes it an important part of any weight loss plan. Here are key reasons of staying well-hydrated during your weight loss journey:
- Appetite Control: Drinking water before meals can help you feel full, reducing your appetite and calorie intake. It acts as a natural appetite supplement, making you less likely to overeat.
- Calorie-Free Option: Water is calorie-free and healthier than sugary drinks, making it an ideal choice for staying hydrated without adding extra calories.
- Boosts Metabolism: Proper hydration supports your metabolism. Dehydration can slow down metabolism and hinder the body’s ability to burn fat effectively.
- Eliminates Toxins: Water helps flush out waste and toxins from your body, which can indirectly aid in weight loss by promoting overall health.
- Reduces Snacking: Often, we mistake thirst for hunger. Drinking water can help reduce unnecessary snacking between meals.
- Enhances Exercise: Staying hydrated is crucial for exercise performance. It helps in maintaining energy levels during workouts, allowing for more effective calorie burning.
Benefits of dietician for weight loss
Dietician helps to pay closer attention to your food eating’s with proper intervals, and being fully present during meals. Incorporating dietician into your life can positively impact not only your weight but also your overall well-being. It encourages healthier choices, prevents overeating and provide a balanced and sustainable approach to weight loss which include:
- Reduced Overeating: Dietician helps you to become more aware of your body’s hunger and fullness cues. This reduces the chances of overeating, which is a common cause of weight gain.
- Healthy Food Choices: Dietician allows you to make better food choices. You’re more likely to opt for nutritious, whole foods over processed and unhealthy options.
- Improved Digestion: Dietician provide you eating tips which aids digestion. This can prevent digestive discomfort and bloating.
- Stress Reduction: Mindful eating can reduce stress-related eating. By staying present and mindful during meals, you’re less likely to turn to food for emotional comfort.
- Enhanced Satisfaction: Paying attention to taste, texture, and aroma enhances the satisfaction you derive from your meals. You may find smaller portions more fulfilling.
Long-Term Weight Management: Adopting mindful eating as a lifestyle can support long-term weight management. It helps build a healthy relationship with food, reducing the likelihood of weight regain.
Weight Loss Program red flags
It’s important to be cautious when considering a weight loss program’s .Don’t believe in fake promises. Our experts shared valuable insights on identifying warning signs from a distance. Our experts say that ‘programs that insist on purchasing their exclusive products or foods for success. If they require you to buy their bars, shakes, or pre-packaged meals, be cautious. The moment you no longer rely on their food, any lost weight may return.’
In addition to food requirements, watch out for overly restrictive programs. ‘If a diet plan instructs you to eliminate various foods or entire food groups that are a red flag. Other warning signs include labeling foods as ‘good’ or ‘bad’ and promising instant results.'”
Diet2Nourish Approach for Weight Loss Program
Step1: Evaluation :
Meet one-on-one with our dietician Dr. Priyanka Jaiswal . She highlights the significance of mindful eating by providing a deeper relationship with what you consume. With her help you can unlock the full potential of your food for better health and well-being. Her reputation and contribution in the field of nutrition and dietetics make her a trusted source for those seeking guidance on improving their dietary habits and achieve weight loss. Dr.Priyanka Jaiswal is certified clinician specializing in weight management to identify the safest and most effective medication tailored to your unique biology and lifestyle. For prompt answers to your medication queries, connect with Diet2Nourish healthcare providers.
Step2: Nutrition:
Get to know the different nutritional food for vegetarian and non vegetarian both our dietician can prescribe and how these food can help you on your weight care journey.
Weight Loss Coaching
Get healthy weight loss change guidance and match with our expert lose weight coach for the first 4 weeks to kick start your program — all personalized to your goals. Connect with our dietician for continued support and encouragement.
Diet2Nourish Weight Loss Program Sample:
What to expect from Diet2Nourish Weight Loss Program
| Month 1WE FIND YOUR FIT AND ComfortWe provide dietician for help staying motivated and on track with your weekly goals.We set your goal weight for 1st month and choose lifestyle focuses to improve habits and routines.Our dietician will make you Feel motivated and connected. | |
| Month 2–3FORMING HEALTHY HABITSYour medications are hard at work addressing weight at the cellular level.Dietician will help you regularly to form 3-5 new healthy habits.See improvements in sleep, energy, and exercise stamina. |
| Month 4–6FOUND, YOUR WAYCheck-in with your medical provider to ensure medications are still supporting you.We will add new goals to address personal factors that may impact your ability to lose weight.See improvements in blood sugar, blood pressure and cholesterol. |
| Month 7+HELLO, CONFIDENCEWeight loss continues but it’s the non-scale victories that are even more motivating. Experience health benefits such as more energy, celebrate improvements in genetic. markers, and see skyrocketing confidence that comes with a healthy weight.See improvements in blood sugar, blood pressure and cholesterol. | |||
You’re in good hands
Diet2Nourish aims to use a nutritional and psychology based approach to help you change your food behaviours and lose weight by offering daily learning sessions. Our dietician help users to manage diet, stress, sleep and exercise. We have renowned Delhi-based Dietician and Nutritionist, Dr. Priyanka Jaiswal, emphasizes the importance of a genuine connection with your food to attain complete nourishment and enhance overall health. Her expert advice encourages individuals to be mindful of their dietary choices, recognizing that food isn’t just fuel but a source of nourishment. She is compassionate, board-certified medical experts who is specially trained in obesity.
What We Provide:
- Attainable goals
- Daily lessons
- Community support
- Minimum Cost
Cost:
The cost of Diet2Nourish is too less and pocket friendly , depending on the plan you choose. Pricing includes a personal one-on-one dietician, recipes, weekly meal planning, tracking weight, water, food, exercise, glucose levels and blood pressure.
Frequently asked questions (FAQs)
The best top five foods that burn belly fat are given below:
Oatmeal
Oatmeal is one of the best breakfasts you can have. Packed with nutrients, oatmeal is an amazing way to start the day. It can be consumed to reduce belly fat.
Green and leafy vegetables
Green leafy veggies are excellent to reduce belly fat. They are known to turn off the fat-storage genes in the body. Moreover, they are low in calories.
Apple cider vinegar
Apple cider vinegar is a great way to lose belly fat. It also flushes out various toxins from the body. Studies reveal that consuming Apple cider vinegar reduces body fat stores. Moreover, it can be consumed with water on an empty stomach.
Red fruits
The deep red colour of certain fruits makes them suitable to turn off the obesity genes. These fruits include apples, beetroots, watermelons, strawberries etc.
Low-carb fruits and vegetables
Low-carb fruits include plums, kiwis, peaches, cantaloupes etc. These fruits make a healthy dessert and help in reducing belly fat.
On the other hand, low-carb veggies are lettuce, cabbage, cucumber, olives, carrots etc.
You can skin your stomach in seven days with an appropriate balanced diet combined with exercise. This diet must be calorie deficient. So that the calories you burn are greater than those you consume.
Moreover, this causes weight loss. Eventually, you’ll notice your body after weightless and nicely reduced body fat.
How to lose weight in 7 days?
There are several ways to lose belly weight in seven days. You have to be on a strict calorie-deficit diet plan. In addition to this, you have to avoid certain foods. These foods include junk foods, deep-fried food, and baked and sugary foods. Moreover, foods rich in carbohydrates and trans fats must also be avoided.
Such changes in diet are complemented by certain lifestyle changes like regular exercise at least twice a day. Then you will notice weight loss within a week.
Furthermore, consuming fat, burning beverages like herbal tea, green tea, ginger tea, and oolong tea also helps. In addition to this, you can switch to low-fat dairy instead of regular.
Reducing weight in just a week is quite a big goal. Therefore, you require consistency and patience throughout.
Drinking lemon water is one of the popular hacks for weight loss. Lemon, due to its diuretic properties, is known to burn fat in the body. Moreover, lemon water contains numerous antioxidants that help in digestion.
Research reveals that lemon water boosts the metabolism and calories are burned faster. You can prepare lemon water by adding lemon juice of one lemon to a 250 ml glass of water. The water should preferably be warm. This glass contains only six calories and does not contain fat.
Aiming to lose 1 to 2 pounds per week, or 4 to 8 pounds per month, is considered a safe and sustainable approach to weight loss. This gradual pace allows for healthier and more lasting results. Rapid weight loss methods may lead to muscle loss and are often unsustainable in the long term. It’s essential to focus on gradual changes to your diet and exercise habits, emphasizing the quality of your food choices and incorporating regular physical activity.
Before embarking on a medical weight loss program, it is crucial to have a conversation with a healthcare professional. This consultation serves several purposes:
Medication Review: Discuss any current medications you are taking with your doctor. Some medications may interact with weight loss medications or require adjustments during your weight loss journey.
Health History Assessment: Your doctor will assess your health history, including any underlying medical conditions, to ensure that the weight loss program is safe and suitable for you.
Goal Setting: Collaborate with your healthcare provider to establish realistic weight loss goals tailored to your individual needs and health objectives.
To achieve weight loss and sustain it, a combination of regular physical activity and a well-balanced diet is crucial. You’ll need to engage in a significant amount of physical activity while also making dietary adjustments to reduce calorie intake. This holistic approach is essential for reaching and maintaining a healthy weight.
At times, the most intense food cravings strike when you are emotionally vulnerable. Whether you consciously or unconsciously seek comfort in food during such moments, there’s a practical step you can take: maintain a food diary. Record not only what you eat but also the quantity, timing, your emotional state at the time of eating, and your level of hunger.
The affordability of your diet plan depends on your specific needs and choices. while the cost of a diet can vary based on individual factors, there are numerous resources and strategies available to help you make nutritious choices within your budget, and most reputable sources indicate that maintaining a healthy diet doesn’t entail hidden charges. There are no hidden charges.
