During following a weight loss plan sometime one fails to lose weight or after certain time weight gets stuck, not reducing further or sometimes person starts regaining weight. This may be due to several reasons. There are several factors governing the weight loss and the most important factor is the person who wants to lose weight because there are some general rules to be followed by the individuals. So self check and insight is essential.
A. Chosen regimen should be workable for the person and not that one sees secretly stuffing mouth with food one likes or some sweet etc. just two days after promised not to. It needs a strong determination, consistence and dedication in following a fitness regime. Build your willpower by achieving small missions every day and appreciate to self for the same. Keep an image of what you want to look like. Better keep an old pre-obesity photograph as an ideal. An ideal weight loss plan takes care of weight loss goals and weight maintenance as well. Choose a weight loss program prepared according to your needs.
B. Check following often –
1. Differentiate between a healthy diet and a dangerous one. A non-workable diet is as dangerous as calorie rich diet. So remain alert and count calories instead of numbers of food items and stick to the routine. Watch out for the worst offenders: drinks and baked goods.
2. Are you drinking calories – Avoid sweetened beverages, juices and soft drinks. Liquid foods help a great way to lose weight. Drink water profusely as low consumption of water allows more fat to be deposited instead of being metabolized. Water also removes toxins from body. Soups and juices are sources of instant energy with less carbohydrate plus they nourish the body. However don’t depend on a liquid diet, the whole fruits are better fillers.
Alcohol has empty calories with no nutritional benefit. It also stimulates appetite and interferes with sleep. So skip alcohol.
3. Are you exercising enough – Exercise help a great way to cut flab, but one must learn the right techniques to aid weight loss.
Adopt a variety of fitness regimes, on different days and give more time or intensity to burn deposited calories. Do kickboxing one day, try pilates, walking, swimming and aerobics on other days of the week so you do not get bored. Always look for an opportunity to walk and move around every minute during the day. Take the stairs more often and park farther away from the destination. Go and get a glass of water for own self are simple ways to stay active.
4. Are you skipping meals – Skipping meals not only leave one exhausted but hungry to eat indiscriminately at the next opportunity. Eat 5-6 mini healthy meals in a day instead of three big or one big and two small etc.. The aim is to stay full for as long as possible, so mix some moong dal (moong bean) into flour. It is quite filling and cuts craving for big meals or snacking.
Never skip breakfast as it leaves one hungry and easily exhausted, then looking for some food and over eating later in the day. Missing a breakfast also causes indigestion due to skipping a meal or overeating.
Start the day with protein so that there is no extra insulin in the system. Egg white, milk and sprouts or cottage cheese, oats and bran are low in carbohydrates or take a low-fat and high-fiber breakfast of whole wheat bread, porridge or whole grain that have been soaked in water or fruit juice. Muesli is a popular breakfast cereal based on uncooked rolled oats, fruit and nuts. It is available as a packaged dry form or it can be made fresh. Other ingredients may be included as grated or chopped fresh fruits – banana, apples, berries, grapes, mango or dried fruits, milk products as yogurt, cream, condensed low fat milk, cottages cheese or some non dairy milk substitutes, lemon juice, ground nuts, seeds, spices especially cinnamon, honey etc.
Sugar is empty, fattening calories, so best avoided.
Dinner should always be light. Veggies are ideal they are light on the system and natural or try grilled chicken or just a soup... Not having big meals at night is a perfect way to cut calories because our metabolism slows down towards the end of the day.
5. Are you eating too much – Check not only size of meals and snacks but amount of calories or that eating when really thirsty. Also check if hanging out with an over-eating group or crowd.
Dinner should always be lighter than the other meals and breakfast. Always skip intermittent eating out of the planned routine. Veggies are ideal can eat as much as one likes. Fill up the plate with veggies instead of starchy stuff, which makes feel awfully full and add calories. If possible, make an organic meal. Eat whole fruits and grains instead of processed foods. Avoid white rice and refined cereals. People who like to have sweet after a meal can try a fruit instead which is healthier.
Substitute junk food with homemade healthy snacks. Homemade burgers or pizzas can be free from trans-fatty acids. Also change the food style for example take idlis with green veggies instead of sambhar.
Take soya bean at least once in a week as it has many nutrients and helps strengthen the bones. Just have soya milk without skipping meals or starving or add paste of boiled soya to meals.
Have lots of fruits and salads, as they have antioxidants and minerals which boost your body, plus they are low in fat and calories. They also eliminate wastes quickly and help reduce cravings for sweets.
6. Are you deviating from plan – This may occur without intention or realizing but even tiny deviations shatter the whole effect of the plan.
7. Are you bored – If one feels bored of the plan, should try a changed plan. Actually there should be sufficient variation in the plan to overcome the boredom.
8. Are you too stressed - Weight gain is directly related to stresses because people eat or drink more during stress as they feel relaxed after eating. Relaxation is the key to many health problems, so indulge in daily meditation and relaxing exercises. Practice to get mind off worries, concentrate on present and enjoy the moment.
9. Are you sleeping right – Ensure 8 hours of a good night sleep.
10. In spite of all if the needle of weighing machine is stuck to the same number you may have reached the ideal weight so check your BMI (body mass index). If not so then consult your physician to find some medical condition as hypothyroidism, insulin resistance, pregnancy or polycystic ovarian disease.
Body Mass Index (B M I) is a ratio of body weight and the square of height in meters of a person.
BMI = Weight in kilograms/ (Height in meters)2
For Indians standard BMI are – less than 18.5 - underweight.
18.5 to 23.0 - normal weight
23.1 to 25.0 - over weight
More than 25 - obese
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
