When we think of weight loss the picture that comes in our mind is of very less food. If you are fat then in all probability, no matter how much you deny this fact, you love eating and are a heavy eater. When I tell people that start by reducing little they are always confused. So I thought I will put the mathematics behind the logic in an article so that it will clear things up.
1. Fat days diet - In past my breakfasts were always heavy (and still are), my lunch and dinner typically were 2 rotis and a good amount of rice with dhal and sabj. In between meals there will endless munching on namkeens, chips etc. Then I Googled the sites which told me my calorie consumption to be at 85 Kgs. I was taking above 2500 calories to be on that weight. So as long as I was eating that amount of food, following that lifestyle my weight was stuck at 85 Kgs. To gain I had to eat more to lose I had to eat less.
2. The weight shift - Its very simple. Bringing in the exercise no matter how small will burn calories and making a little diet shift also make sure the calorie intake is less so the weight shifts.
3. Why shouldn't I drastically reduce my appetite - Recently I met a person whose reaction after knowing that I reduced 19 kgs of weight was "I lost 15 kgs in 4 months, but the difficult part is maintaining". She gained all her weight back. This is what happens when you make drastic changes. To me maintaining is a natural process as my eating habits have changed for good. To go back to 85kgs I have to eat above 2500 calories with no exercise at all.
So when you drastically change your diet - you are suppressing hunger and of course restricting yourself. The probability of feeling frustrated and losing control is extremely high. People who lose weight quickly also gain it back quickly. The fault lies behind controlling yourself too much so that one day you break.
4. Slowly reducing the diet - This will trick your mind in thinking that nothing much has changed so satisfaction level is always maintained. Usually body takes time to adapt to the new change in diet. So reduce a little till your weight stops dropping further and then again make a change
So here are the steps
1. If you eat 6 rotis, make a change to 4 (not 2) and include exercise. Stick to this regime till your weight stops dropping. when the weight doesn't move go to step 2.
2. Shift to 2 rotis and increase exercise. Stick to this regime till your weight stop dropping. When the weight doesn't move go to step 3.
3. By the time you have reached step 3 you have lost considerable amount of weight, in the process you have also trained your body to eat less. Finally make an adjustment to the diet to drop off the last kilos.
Just in case if you still do not believe, I suggest trying never hurts. Follow the above steps, avoid high calorie food and see the difference.
Why eat extremely less and end up feeling hungry and frustrated when the results can be achieved by eating the same food and gradually decreasing the amount.
If you want to lose weight, eat yummy food for life and still look thin then you will have to teach yourself the art of eating less. The weight maintenance should be a natural process, you should not fight to maintain your weight. You will have to train your body to eat the amount of food that you can burn off easily. This can only be achieved slowly and gradually.
Always remember that in the end the Tortoise always win.