It is easier to practice Self-indulgence than Self-Denial. But it is never too late to start. Maintaining a healthy weight is about adopting skills that change your eating habits for life. It’s all about determination.
Get a correct BMI according to your age, height and weight. You may need counseling and behavior modification to change your diet.
• Balance physical activity with diet to maintain your desired weight. Regular exercises with which you burn up at least 500 calories every day according to https://www.sportzfuel.com/. Yoga, aerobics, stretching, Pilates ( a method called contrology-uses mind to control muscles with breath and alignment of spine), cardiovascular fitness, weight lifting, brisk walking, cycling, swimming will help increase metabolic rate by adding more lean muscle tissue and burn calories.
Walk and talk and you burn up to 320 calories.
It takes about 2-3 weeks to see the improvement and results can be achieved in 8-12 weeks.
Gradually adjust your eating habits to encourage a permanent lifestyle change.
Never go in for crash or yo-yo/cycle dieting. Eat a healthy; well-balanced diet of a nutritionally balanced diet in terms of calories, proteins, fats, carbohydrates, minerals, electrolytes and vitamins is essential for general well being. .
You can lose weight by altering your eating patterns – Re-educate your palates by preferring a diet high on low-fat / lean proteins and high fiber carbohydrates i.e. 1500-1800 calories intake per day.
• Take 3 meals and 2 light snacks or 6 small meals in a day. Eat on time. Good healthy breakfast to start the day. Avoid heavy dinner.
Avoid ‘binge’ or ‘comfy’ foods; prefer bulky foods like fruits, vegetables, pulses, eggs, nuts, seeds, fish, omega-3 fats, low in extrinsic sugars. For example, 125g apple has 60 calories and takes 3 mins to eat, whereas 25g chocolate has 130 calories and 1 min to eat. If you have a sweet tooth or like ‘junk ‘ food, the only way to avoid it by eating it in smaller amounts.
• Eat bulky foods and chew up to 15-20 times and you will consume 70 calories less per meal. Put the fork or spoon down between every bite. Include adequate fiber in your diet. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole-grain foods.
Prefer stir-fried, barbequed, steamed or baked food instead of fried or deep-fried foods which increase your dietary fat intake. If you do fry, use polyunsaturated oils, such as corn oil.
Disguise the true form of fruits and vegetables into pureed roots, juices, salads, stir-fry, baked, barbecued, roasted, steamed, add to cereals. Green tea, handfuls of fresh nuts, seeds, dry fruits, small pots of yogurt.
• Avoid eating more than 4 eggs per week. Although they are a good source of protein, and they’re low in saturated fat, eggs are very high in cholesterol.
Cut down on your salt intake. Limit table salt, or flavor intensifiers like pickles and chutneys that contain salt, such as monosodium glutamate (MSG).
Instead of creamy salad dressings, go in for bio yoghurt a little seasoning and lemon juice dressing.
Choose fresh fruit for dessert, rather than cookies, cake, or pudding.
Drink a glass of water just before the meal.
Have a bowl of soup as this will decrease the food intake upto 20%.
Avoid sugar free, fat free foods. They never give the feeling of satiety feeling and you tend to eat more of it. Artificial sweeteners like aspartame, acesulflame-K, saccharin etc. are linked with diabetes, cancer.
Avoid alcohol, or drink in moderation.
Keep a good posture- stand and sit correctly. Bad postures have a lot of connections with round shoulders, double chins, droopy bust, fat bellies, flat/dropped bottoms, knock knees etc.
Question yourself before heading for that food, ’Am I really hungry, Do I need it?’ Keep telling yourself that you are in control.
Maintain correct postures.
Walk and talk on the phone burns upto 320 calories.
Reasons For Being Obese And Overweight
There are many factors related to gain in weight.
A BMR lower than average.
High percentage of lean tissue (muscle). Which would predispose you to needing fewer calories than average for your height and weight,
A blunted thermic response to food, so your dietary-induced thermogenesis will be lower than average, causing a higher number of calories to be stored in your body rather than burnt.
The basic message is that maintain a suitable energy balance (calories in versus calories out), the majority of people, irrespective of their genetic inheritance, can maintain reasonable body weight.
A few specific reasons how you genes may influence your weight:
We all are distributed a particular pack of Genetic Cards – but it is up to YOU how you play them. Some people’s genes do seem to predispose them to overweight – but still a reasonable weight can be maintained with care.
• There are 50 genes linked to obesity which some way or the other control how much fat you store, how active you are, and your appetite.
• Gene FTO increases the chance of one in six people being overweight and suffering from diabetes.
• And gene APOA5 causes resistance to weight gain. Up to 1 in 10 people have this gene, meaning they are much more likely to be able to have a high intake of fat and calories without gaining weight.
• TRI3 gene- sweet tooth- that a liking for sweet foods can be inherited.
• Between 25% and 60% of all cases of obesity have a genetic factor. If one of your parents is overweight, you have 20% chances of being obese- as you have inherited that parent’s “fat genes” and both the parents are fat, then the child has 70% chance of growing obese due to faulty fat genes – but it is probably more likely that, as a family, you eat too many calories and don’t take enough exercise to maintain energy balance.
• Even if you have inherited a tendency to put on weight, it doesn’t mean that you cannot loose weight or maintain a reasonable weight.
also control energy balance and it is well know that social and behavioral factors have a large influence on what and how much we eat.
People who have deficiency of iodine, have impaired functioning of thyroid glands which connects to imbalance of thyroxine hormones. This lowers the metabolic rate.
In females, hormone oestrogen is present in high quantity- this fat seems to be the hardest of all body fats to mobilize even with exercise or low-calorie diets.
Stress: Another factor which increases weight gain may be ‘Stress’. In long term stress, body produces adrenal hormone called ‘cortisol’. This encourages the fat around the abdominal areas. It seems, the deep fat inside the stomach has receptors that the cortisol prefers. Stress also triggers cortisol to boost blood sugar levels which if not used are converted by insulin into fat.
Cycle Dieting (yo-yo dieting) is absolutely the wrong way to lose weight. Repeated (yo-yo) or only dieting depletes the body of lean muscles which are very difficult to replace and thus percentage of body fat is increased. It reduces the MR and then it is harder to lose weight. It is bad for bone density, too.
Long term illness
There are some long term illnesses associated with weight gain. Bed rest/lack of physical activities reduce the body’s lean tissue (muscle) correspond in lowering the metabolic rate. Tumors of pituitary or adrenal glands can cause Cushing’s disease-overproduction of corticosteroids causing facial and abdominal weight gain. Rheumatoid arthritis may cause Cushinng’s syndrome. Thyroid or pituitary gland diseases which control the metabolism, can cause weight gain including hypothyroidism and thyroiditis. Several drugs can cause weight gain. It can be due to increased appetite or reduced metabolic rate. To name some, they include some medication for diabetes (sulphonylureas), contraceptive pills, heart disease, high blood pressure (betsblockers), epilepsy (valproic acid, neuroleptics), allergies (cyproheptadines), and migraine (pixotifen).
Reasons For Big Appetites
Most of us effected by popularly known as ‘cafetaria effect’ –good example is of ‘revival of appetite’ after a sumptuous meal, when pudding appears, we are hungry all of a sudden, again.
Habitual eating– some people like to eat the same thing at the same time every day.
Heavy physical activities also makes a person hungry which makes them have a big appetite.
SAD – Seasonal Affective Disorder – some increase appetite to keep off depression in winters by eating more carbohydrates which help production of ‘happy’ neurotransmitter, serotonin and norepinephrine (noradrenaline), and is linked with the ‘pleasure factor’ the food gives.
Children are less obese if they eat in calm atmosphere rather than eating in a busy environment, like fast food restaurants or while watching TV.
In premenstrual time, some women go for sweet foods; some go for high dose of breads, potatoes, pastas and other starchy carbohydrates. After ovulation, hormone progesterone-calming hormone- levels increase for a few days (i.e. the body is sure that it isn’t pregnant) then level of both progesterone and oestrogen (stimulating hormone) hormones drops and this may trigger the cravings for sweet foods- it could be body’s way of replacing the chemicals like serotonin, which make you feel happy and better.
If you think that eating a lot more than normal during this time more than your body needs for fuel so over the time, you will put on weight. Even constipation is also to be blamed during this time. You do burn up extra calories during per-menstrual period, so little extra food won’t put on body fat so avoid heavy appetite. An ideal solution is to weigh yourself after the periods are over. Then you can get a real idea of how much weight you have to lose during the slimming campaign.
A healthy diet diet can avoid PMS symptoms, including irritation and depression. It is important to avoid alcohol and caffeine based foods and drinks as it aggravates the PMS symptoms esp. breast pains. Include plenty of complex carbs, potassium, magnesium, calcium, vitamin B6, and vitamin E, vitamin-B complex rich foods such as lentils, whole grains, fish, vegetables, nuts, seeds, poultry, lean meat, a fortified breakfast, and dark green leafy vegetables.
This diet regularizes blood sugar levels and reduce physical need to comfort food.
Anorexia nervosa and bulimia are eating disorders associated with a negative body image. Anorexia nervosa is a disorder in which people extremely limit their food intake. This results in dangerously quick weight loss, to the point of starvation. This disorder is most commonly found in adolescent females, but may also occur in males, children, and adults.
Bulimia is binge eating followed by self-induced vomiting. It’s often associated with anorexia nervosa. Many people with bulimia don’t lose a lot of weight, and may not get medical attention until they seek help.
Excessive intentional weight loss can cause a person to be dangerously underweight. To maintain their weight, people with eating disorders must eat enough food to prevent them from losing the weight they have gained.