LOSING WEIGHT, THE SMART WAY

Healthy Weight Loss

The key words involved in weight loss are ‘smart eating’ and ‘physical exercise’. Can you lose weight by just starving yourself? You surely can, but a rigorous, fad diet will leave you feeling sick and the weight will come back soon. Could you lose weight bust by rigorous exercise? The answer is yes, but it will take much longer.

The best way of reaching your ideal weight is to give up the obsession with losing weight and to get passionate about healthy living.

Setting weight loss goals

The reason people flounder when they set out to lose weight is that they do not set specific goals. They are vague about what is healthy weight loss or not realistic enough.

Set yourself achievable goals. If you have to lose 10 kg, give yourself three to six months to lose the first five kgs.. This will help you ease yourself into a healthy eating and exercising routine. A gradual loss of weight is more sustainable. If you want to lose half a kg per week, you need to cut 500 calories per day through both diet and exercise.

Healthy eating

Do not regard healthy eating as a terrible chore which will leave you starving. Healthy eating involves avoiding food that is harmful to you and switching to food that is good for you. Most importantly, eat small quantities frequently. This way you can eat most of your favorite foods.

Work out three days a week

This is not negotiable. If you do not exercise vigorously at least three days a week, you will find it hard to keep the weight off.

The rule of twos

Eat small quantities at short intervals. This will leave you feeling comfortable without feeling deprived.

Eat something soon after you wake up. In the morning, your blood sugar levels are very low. A fruit or a glass of milk will bring your sugar levels up. This way you will not be ravenously hungry when you eat breakfast.

Breakfast can be your usual idlis or dosas or whole wheat toast-but stop at two. If you are having upma, have two small katories.

Eat small quantities after that every two hours. It can be a handful of nuts, a cup of curds, a bowl of sprouts, bhelpuri made with just puffed rice, dry khakra, a chapathi with vegetables or egg, a cup of sundal, a slice of cheese, a handful of peanuts. The choices are there-you have to make an effort to look for them.

Lunch can be two small katories of rice with vegetables or dhal or sambhar.

Dinner can be one or two chapathis with a small cup of curds or vegetables or dhal.

Drink two glasses of water just before your main meals or along with them.

Confine yourself to two spoons of sugar per day. Do not indulge in soft drinks, sweets, chocolates and cakes.

Have your last meal two hours before you go to bed. Brushing your teeth soon after you have had the last meal for the day will prevent you from being tempted to have a bedtime snack.

The author Ms. Gita Arjun is an obstetrician and gynecologist practicing in Chennai and has written the book ‘Passport to a Healthy Pregnancy’.

www.passport2health.in

News courtesy: "THE HINDU"

12 WAYS TO AVOID WEIGHT GAIN

How is it possible? Here are 12 commandments that will help you avoid weight gain. The three keys are attitude, planning and determination.

1. SEPARATE FOOD FROM TELEVISION

Eating, drinking, napping and channel-surfing. If these consume most of your leisure hours, you will end up gaining weight. Make healthy and light food choices; fill your plate with the quantity right for you. Be fully aware of what and how much goes into your system.

2. AVOID SKIPPING MEALS BEFORE A PARTY

Don’t starve yourself during the day in anticipation of an evening party. If you eat at regular intervals during the day, you are less likely to over-eat at night. The body has an internal clock and the metabolism is regulated by regular cycles. Learn to respect these cycles. When you are fuelled right, it is easier to avoid a feeling of “out-of-control” hunger.

3. WIN AT THE DRINKING GAME

Savor alcohol in small quantities instead of guzzling down your drinks. Mix your drink with carbonated water to cut back on calories. Alcohol consumption slows down the fat burning capabilities of the body. One gram pf fat is 9 calories and alcohol is 7 calories per gram. Too much will inhibit your inhibitions, making you careless about what you eat.

4. NIBBLE ON NUTS

When you drink, your body naturally loses salt, which is why you readily reach out for salted peanuts. A couple of handfuls, instead of one fistful can be a cause of concern. Instead, check if pretzels, popcorn or other low fat savories are available.

5. DIVIDE BEFORE YOU DEVOUR

Don’t desert the dessert. Divide it. Pleasure is best when shared. This way your taste buds are satisfied, portion size decreased and calorie intake reduced.

6. LEAVE SOMETHING ON YOUR PLATE

No one believes you’ve eaten enough if your plate is empty. If your plate has a little food you won’t be coaxed to eat more.

7. “EAT” LOTS OF WATER WITH OUR MEALS

Eat high water content foods that will fill you up and help you lose weight. Examples are watermelon, oranges, sweet lime, grape fruit, pineapple, tomatoes and cucumber. Starchy vegetables, on the other hand, such as corn and potatoes are harder to digest than those that contain more water. In addition, drink at least eight glasses of water a day.

8. TAKE BREAKS TO DEEP BREATH.

Do you binge eat when you are bored, angry or tense? Relax, deep breathe several times. Decide to do something to take your mind off food. This will help you distinguish between actual hunger and eating due to emotional responses.

9. DO NOT GET DERAILED IF YOU GO OFF TRACK

It is inevitable that even the most determined, get off track occasionally. Just remember, it’s the final goal that’s important. So get back on track as soon as possible. Do not get immobilized with quilt.

10. “EXCUSE PROOF” YOUR EXERCISE ROUTINE

Schedule “workout” in your daily planner. Find an exercise trainer or a workout
Buddy to help you stay committed. Make exercise an important part of your daily life and write it down so that you are more likely to keep the “appointment”. Adding a well programmed weight training and cardiovascular workout will work wonders for you. You will burn calories, boost your metabolic rate and shape up.

11. REWARD YOURSELF

Book yourself a relaxing massage or a spa treatment you enjoy. Buy yourself an outfit that looks good on you.

12. BROADEN YOUR PALETTE ON PLEASURES

Avoid rich gravies, creamy sauces or dressings. They are laden with high fat. Instead, order sauces and dressings on the side and go easy on them. Eat in a way that doesn’t place all the emphasis on the pleasure of food alone-lay emphasis on ambiance, well-presented meals and good company.

When planning your meals make sure you eat five to six small meals a day. Your body needs only few calories at a time for energy and metabolism. Large meals overload the body’s digestive system, excess is stored as fat.

This useful information is gathered from a daily news paper.

The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist, as per the information.