Basics to Lose Weight

Obesity is now epidemic because of changing food habits and the life style in which people consume more of calories and spent less of it. Obesity causes many diseases as hypertension, cardiovascular problems, diabetes, cancer, arthritis and respiratory problems as bronchitis. Many people being aware of these either don’t do anything or if they decide they start fad or crash dieting. While fad diets are nutritionally very imbalanced diet where there is an excessive focus on consumption or non- consumption of some particular food item as lowering amount of carbohydrates or proteins or fats to the level lower than the body requirement, the crash diet drastically reduces calories intake.

The fad diet cut down carbohydrates to 20 grams per day while requirement is around 250 gm per day. This cut causes body to use stored fat for energy requirement but fat could not be fully broken down without the presence of carbohydrate. This results in weariness, listlessness, nausea and sometimes dehydration due to accumulation of ketones in the blood.  

Complete cut down on fats besides lack of fat soluble vitamins and essential fatty acids also causes lack of satiety and increased appetite and thus over eating results in failure to lose weight.

Similarly diet without proteins inhibits the body growth and tissue repair process.

 Though differ from starvation crash diet is a diet with extreme nutritional deprivations to severely restrict calorie intake to achieve quick weight loss. But such weight loss lasts for short time say for a few weeks. This form of dieting slows down body's basal metabolic rate, as a result the body starts conserving calorie and weight loss becomes increasingly difficult. Rather after some initial loss, the weight is usually regained quickly in the weeks that follow and when the individual reverts to original diet. There a vicious cycle sets in, the weight that is regained is often more than the starting weight, causing the dieter to revert back to the crash diet, lose weight, regain the weight and so on and so forth. At the same time by denying body proper nutrition results unwanted feeling completely drained of energy though the person looks fat.

Losing weight is a good resolution but this should always be done in a manner so that one does not make him/herself ill and fatigued. A balanced diet combined with adequate exercise is a must for a toned body that looks great through all seasons. The only and the best way to lose weight are to eat a balanced diet which overall gives lesser calories than burnt by the person every day. To achieve this negative balance of energy, follow these rules –  

DOS

1. Eat small portion of food at regular intervals throughout the day instead of 2 or 3 meals a day.

2. The meal should contain food which is high in proteins and fibre such as egg white, whole pulses and beans, low fat milk and milk products, whole grains, oats, beans, broccoli, papaya, orange and guava should be consumed.

3. For non vegetarians, fish and low fat chicken without skin are good options.

4. Stick to low fat cooking preparations like grilled or roasted dishes for fewer calories. Choose cooking oils that are high in MUFA (monounsaturated fat) as these fatty acids control bad cholesterol. Oil such as safflower, sunflower or soya oil is the right option as it is healthy for the heart and free from bad cholesterol.

Avoid using Canola as cooking oil or salad oil though polyunsaturated it is not healthy oil.

DON’TS

1. Don’t fast or skip meals as it reduces basal metabolic rate (BMR) which results in conservation of energy and preventing weight loss, rather small frequent meals and exercises keep the BMR boosted leading to weight loss in the right way.

2. Don’t completely eliminate fats from diet as the good fats such as omega-3 fatty acids and mono- unsaturated fats are essential for health.

3. Don’t use refined flours and sugars or their preparation.

4. Don’t take red meats like pork, mutton, ham and anything with rich gravies.

5. Beware of drinking calories as sweetened drinks.

6. Don’t deviate from the aim hence diet plan and exercise.  

BREAKING DOWN THE BODY FATS:

Besides regulating intake of food breaking down the fats that are already in the body is important.

1. Stay active through the day. Take stairs instead of lift or elevator thus walk a few extra steps every day and stay fit.

2. Therefore follow a regular workout regime such as to break into a sweat. Simple aerobic exercises or anything that increase heart rate and keeps it up would do as cycling, swimming, running etc.  

The long-term weight loss is a product of changing our behavior, good nutrition and physical activity. It could not be over emphasized: Think Smart, Eat Well, and Move More for -

Weight loss more than 1-2 pounds per week not considered good. 

If consumed in appropriate proportion and amount all foods can fit into a healthy diet.

Physical activity besides promoting a feeling of well-being and reducing the risk of chronic diseases, offsets the lowering of the metabolic rate that occurs with reduced caloric intakes.

The key to healthy weight loss is healthy eating and physical activity.

Dr. M. K. Tyagi
D.H.M.S., Dip. N.I.H.Research Officer 
Sewa Mandir
Mobile" 09829157926
Email: 1.sewamandir@usa.net, 2.manju_mkt2003@yahoo.co.in