To be happy we need to be healthy. But today due to having a sedentary lifestyle and intake of junk food people are tending to be overweight or obese. Obesity leads to various kinds of diseases which are life risking and can reduce the quality of life. Weight loss is important for individuals who are above their normal weight range and are overweight or obese.
Weight loss can also help manage blood sugar levels, reduce cardiovascular diseases. It prevents illness. It also gives energy and confidence. Maintaining healthy weight has been a problem among most of us and losing weight has been more difficult for most us because of wrong diet and exercise pattern.
The saying ‘slow and steady wins the race’ is applicable when it comes to lose weight also. If you want to look zero size in one month, you would be hurting your self more than helping yourself. Slow weight loss would be the one that maintains. The faster you lose weight the faster you would gain it back.
Diet is what we eat everyday. Proper or good diet is eating healthy comprising of all macro and micronutrients required by the body. Eating proper diet is not easy and requires conscious effort. A diet that helps in weight loss has to be a combination of right food in right quantities eaten at right time. To burn calorie taken everyday in various forms we need to make sure that exercise is a part of our daily routine. Crash dieting or starvation can give drastic results but is not advisable medically.
It is not required for you to not eat to lose weight, but to burn more calories than you consume. Maintain a balancing act and you will be able to eat everything without increasing your weight. Like, if you ate lunch at your favourite restaurant, exercise half an hour extra that day. Below is how you can lose weight by eating proper diet. This will make you lose weight while making you healthier and beautiful, not making you feel deprived, weak and ugly.
The Diet Should Include-
To lose weight one has to create a negative calorie balance. That is calorie burning should be more than calorie intake per day. This will lead to burning of excess fat present in the body. Burning of calorie is possible through aerobic exercise, strength training and active lifestyle. Eating very less or starving oneself by taking bare minimum calories will not help in fat burning and also there would be deprivation of important nutrients.
Eating small meals of similar calorie composition will make the body use excess body fat and in return lose weight from fat and not muscles. Calorie requirement is different for each individual’s depending on various factors like – age, sex, height, metabolism, activity pattern. It is helpful to know your calorie requirement per day and then divide that into various meals. For example, a person who requires 1500 kcal can have 3 major meals of 350 kcal and the remaining energy can be taken through various small meals.
Low Glycemic Index Carbohydrate
Carbohydrate is an essential macronutrient that gives energy to the body. All carbohydrates are broken down to glucose. Glycemic index is a way to measure this glucose effect on the body by consuming foods containing carbohydrate. Low glycemic index carbohydrate foods help in weight loss.
Foods like whole cereals, whole fruits, vegetables, whole legumes are low in glycemic index. They give more satiety compared to refined cereals, juice, vegetable soup, sugar which are high glycemic carbohydrates and so smaller quantity is eaten helping in lesser calorie intake.
Protein is another macronutrient essential for human body. During weight loss you need to be careful that your muscles are not breaking down and which will be taken care by good protein intake. Protein takes more time to digest, metabolize so the body burns more calories in processing proteins.
Protein like low G.I. carbohydrate have high satiety level, so you feel less hungry, which automatically reduces your total food intake. People who want to lose weight can include 70-90gms of lean protein in their diet. For weight loss you should consume proteins like white meat, egg white, low fat milk and milk products, combination of pulses and legumes.
Small Quantity of Good Fat
Everyone wants to avoid fat completely when they want to lose weight. This is not right even fat is essential but in small quantities. For weight loss you should avoid saturated fats like ghee butter dalda and trans fat. Combination of poly unsaturated and mono unsaturated fat should be consumed like mustard oil, rice bran oil, sunflower oil. There are few fats that are called good fat and help to lose weight- extra virgin olive oil, avocado oil, almond oil and nuts like- almonds, walnuts, hazelnut.
Fruits and Vegetables
Fruits and vegetables help fill your stomach faster and provide essential nutrients without exceeding your calorie intake. So, next time you feel hungry grab a fruit and chew it well.
Remember all fruits don’t have the same calorie composition, choose fruits like apple, guava, watermelon, papaya and fruits like banana, mango, grapes, custard apple should be eaten judiciously. 5- 6 servings of fruits and vegetables should be taken per day. Raw/boiled form of vegetables is better than cooked/fried. Whole fruit is to be chosen over fruit juices.
This is simple. If you want to lose weight start drinking water. Drink water before every meal and reduce your appetite. Try and substitute cold drinks, shakes, and other carbonated drinks with water. Water is calorie free and helps flush toxins in the body. 8-10 glass of water is advisable. Along with this you can adhere to a lot of other healthy liquids like buttermilk and fresh fruit juices without sweetener.
Other Diet Tricks
Make sure you eat small and frequent. You eat slowly and let your food digest. You don’t skip meals. You don’t sleep just after eating a meal. You combine exercise with dieting. You don’t feel guilty after indulging yourself once in a while. Love yourself don’t punish yourself.