Tips to Combat Weight in a Healthy Way
You find your favorite old pair of jeans in your closet and when you try it on you realize your waistline has gone a tad wider.
Stop! Don't fall into the trap of crash diet, starvation, depriving self from your favorite food . As this would give you some initial success but you would soon plateau to a weight and waist and no diet will help you further.
That’s because losing weight is not only about dieting and avoiding foods. Combating weight includes a whole spectrum of balanced diet, regular exercise, lifestyle modification & adapting positive attitude. Fasting or not eating does not lead to healthy weight loss.
- Diet plan to lose weight should include variety of foods from 3 major food groups –
- Cereal group – whole grains like wheat/ oats/ ragi/ unpolished rice etc.
- Protein group – low fat dairy products, poultry, fish, pulses & legumes
- Fruits & vegetable group – a variety of fruits & veggies
- It has been said that variety is the spice of life, and that is certainly true with weight loss diet too. Using a combination of fresh fruits, vegetables, lean meats, low fat dairy products and whole grains, it is possible to create a fresh, exciting and healthy meal every day of the week.
A varied healthy diet is essential for good health, since different types of foods contain numerous nutrients all of which are vital for our body. Along with healthy diet, introduce certain fat burning foods that help to burn fat more efficiently which will further aid in weight loss.
Food such as Green Tea, Cinnamon, Turmeric, Green Chilies, Lean cut of Meats, Broccoli, Beans, Oats, Flax seeds etc. can be included in diet plan to lose weight. These foods are known to have different effect on body’s metabolism which enhances fat and weight loss.
- Some healthy diet cheat codes for weight loss
- Begin your day by sipping at least 2 glass of warm water, keep yourself well hydrated
- Indulge in regular exercise regimen - introduce brisk walking and climbing stairs to begin with
- Include more of fiber rich foods such as whole grains & flours, whole fruits & vegetables, pulses etc.
- Limit sugar and sweets intake
- Restrict fats & oils – especially from animal sources
- Eat 6-8 small but frequent meals
- All meals are important- Do not skip any of your meals
- 'Moderation’ is the key word!! Any food when eaten in moderation has beneficial effect on body
Healthy snacking is equally important for weight loss. It helps by controlling hunger and overeating at meal times. Whole fruits, salads, sprouts, handful of nuts, roasted channa, a piece of khakra etc. can be included as healthy snacks options.
Success Mantra:- Set realistic, short term, attainable goals. Healthy weight loss has to be slow and a gradual process. It is always valuable to inculcate overall behavior modification instead of only making changes in eating pattern. Regular exercise plays equally vital role in weight loss and staying slim long term.
