Manita Shilpakar is a fitness and health management enthusiast who is also the HR and marketing head of Zumbandu Fitness. Located in Miteri Marg, Zumbandu has been providing Zumba training and healthy weight loss programs to many since 2015.

Zumbandu’s key working area, ie weight loss, is something many have had a complicated relationship with. In the process of losing weight, many harmful side effects can be developed, like health defects, poor body image oneself and anxiety issues. 

With this in mind, we approached Shilpakar to consult on healthy weight loss and how to achieve that in comfortable, accessible and affordable capacities.

What exactly is healthy weight loss? What are the harmful effects of unhealthy weight loss?

Healthy weight loss means losing weight in a safe and sustainable manner. You achieve it by making gradual and realistic changes to your diet, physical activity, and lifestyle habits. Generally, a healthy weight loss will be around 1-2 lbs per week.

Meanwhile, unhealthy weight loss involves losing weight rapidly, which is, in fact, bad for not only your physical health but also your mental health, and it’s not sustainable.

If people choose unhealthy weight loss methods over healthier ones, they might try crash diets or restrictive diets severely. This will lead to insufficient intake of essential nutrients. As a result, they will feel weak, tired and have a poor immune system. Losing weight quickly will also lead to muscle loss as the body breaks down muscle tissues for energy. Some might even develop eating disorders like anorexia or bulimia in such a case.

What are some simple things one could do to lose weight healthily?

For healthy weight loss, it’s important to set realistic goals and adopt sustainable habits. It might include following a balanced diet, practising portion control, and staying hydrated. Regular physical activity, incorporating both cardio and strength training, is also crucial.

Prioritising sleep and managing stress levels also help in having a healthy weight loss. What one needs to remember is healthy weight loss is a gradual process. Just focus on making long-term lifestyle changes rather than resorting to quick fixes or extreme measures.

Is there always a toss-up between dieting and working out when it comes to losing weight? How does one find the best balance?

To find the best balance between diet and exercise for weight loss, prioritise creating a calorie deficit through a nutritious diet while controlling portion sizes. Incorporate regular physical activity that you enjoy and combine cardio and strength training. Listen to your body, adjust as needed, and seek professional guidance if necessary.

Everybody is different. So, what works for me might not work for you. Just find a balance that works for you and your overall health and well-being.

Could you share some dietary and exercise suggestions for healthy weight loss?

Focus on consuming a balanced diet that includes plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit processed foods, sugary beverages, and high-calorie snacks. Practice portion control and mindful eating.

Engage in regular physical activity that combines cardio (such as walking, jogging, cycling, or swimming) with strength training exercises. Aim to work out at least 3 times a week.

How possible is it to lose weight efficiently in an affordable manner and even at one’s own home?

It is entirely possible to lose weight in the comfort of your own home.

For diet, focus on affordable whole foods such as fruits, vegetables, legumes, and grains. Plan and prepare your meals at home to save money and have better control over ingredients.

In terms of exercise, try bodyweight exercises, yoga, or following workout videos on platforms like YouTube. Additionally, walking or jogging outside is a free and accessible form of exercise. Consider using household items as makeshift weights for strength training.

A healthy lifestyle is all about maintaining healthy habits for a long time. How should one get around doing that?

Start by setting clear goals and creating a realistic action plan. Focus on making gradual changes to your diet, physical activity, sleep patterns, and stress management techniques. Incorporate variety into your meals to keep them interesting and nutritious.

Find physical activities you enjoy and make them a regular part of your routine. Prioritise quality sleep and establish a relaxing bedtime routine. Manage stress through activities like meditation, deep breathing, or engaging in hobbies.

Celebrate your successes and be patient with setbacks.

Any final tips for people looking to lose weight healthily?

All you need is consistency. Be consistent on whatever "sustainable" habits you wish to follow. Don't forget to be mindful of what you do!