Weight loss is a very trendy and hot topic in today’s world and it is not so without reason. Our lifestyle, food, drinks and physical activity have undergone a drastic change due to which weight issues have cropped up all over the globe. In our quest to make life easy and quick, we have paid the price of losing our good health, both external and internal. Social media, body image issues, kids being glued to screens for long hours, photo shopping and creating false impressions have become rampant in today’s era and taking us in an unknown arena, the consequences of which are dangerous. Nevertheless weight loss to achieve a healthy BMI less than 25 is desirable.
Tips for Weight Loss :
There is no short cut to weight loss. Diet and exercise are the mainstay management options.
Opt for greens – Eat plenty of vegetables which are low in calories and high in fibre, antioxidants help you keep full and boost up energy levels e.g. broccoli, spinach, cucumber, tomato, seasonal salads, sprouts etc.
Opt for fruits – Eat plenty of fresh fruits low in sugars to keep full and get the fibre and nutrients. Fruits like berries, pomegranate, pineapple, apples, citrus fruits are very good. Dry fruits like almonds can also be taken in limited quantity as they curb hunger without adding to body fat. Avoid high sugar fruits like mangoes, grapes, cheeku, bananas. Watermelon and muskmelon are also high glycemic index foods.
Use minimal oil in cooking – Use oils like olive oil for healthy food.
Include protein in your every meal – It builds muscle, reduces craving and keeps you full for long. e.g. Egg whites, sprouts, chana ( roasted or boiled) , soya, tofu, beans. You can take protein supplements also.
Have small frequent meal – 5 small meals a day are best.
Keep busy – Pick a hobby to not think about food.
Keep short term goals
Exercise regularly- Physical activity cannot be skipped. Join any sport, running, swimming cycling or dancing. 30-45 minutes of active exercise on most of the days should be done. Change your regimes frequently to keep boredom away like yoga, dancing, aerobics etc.
Opt for the right exercise – Strength training, core exercises, stretching are also necessary for a toned look. Exercise with a friend.
Sleep well – Take adequate sleep of 8-9 hours daily on time.
Drink lots of water to keep your metabolism going
Plan your food beforehand and keep a food journal
Add spices like garlic, cinnamon, chilly, turmeric to boost metabolism
Use citrus fruits and lemon in ample amounts
Use green tea and other herbal teas like peppermint tea due to anti oxidant properties
Don’t skip meals especially breakfast
Limit your animal fat intake both in form of dairy products and meat. Opt for double toned milk products and white meat, grilled, boiled or roasted
Don’t be too strict on yourself but ,limit your treats once a week or fortnight in amount that does not exceed your daily calorie limit
Don’t cut your carbohydrates as they boost energy but complex carbohydrates should be used which are full of fibre and regulate blood sugar e.g. brown rice, oats, quinoa, sweet potato, whole grain
Don’t keep processed foods like biscuits, cakes, fries, chips, chocolate, namkeen at home
Don’t eat for comfort or snack to beat boredom
Don’t drink alcohol, it just adds to empty calories
Avoid tea, coffee especially with milk and sugar
Avoid dairy products like cheese and other full fat dairy
Avoid dressings on salad
Avoid fruit juices loaded with sugar
Don’t be addicted to food
In a nutshell, there is no magic pill or wand to shed weight, it is a lifestyle change forever. It is simple mathematics, if you spend more calories than you consume then you lose weight. 3500 calories make 1 pound. Don’t let one episode of binging discourage you to give it up. Keep your morale up and start afresh another day.