SENSIBLE DIET FOR LOSING WEIGHT

SENSIBLE DIET FOR LOSING WEIGHT

A. OBESITY

·      It is a condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and / or increased health problems.

1. Body Mass Index (BMI)

·      Body Mass Index (BMI) compares weight and height, and is calculated as: Your weight in kg divided by the square of your height in metres.

·      BMI puts people in 5 categories:

o   BMI less than 18.5 – Underweight

o   BMI between 18.5-24.9 – Normal to healthy

o   BMI between 25-29.9 – Overweight

o   BMI between 30-39.9 – Obese

o   BMI of 40 and above – Morbidly obese

·      However, it is advisable that the overweight count be taken as 23-28 kg/m2 for South Asians.

2. Waist-to-height ratio (WHtR)

·      Waist-to-height ratio (WHtR) compares waist and height, and advises that the waist circumference (WC) should be less than half your height for a normal to healthy person.

·      WHtR has been found to be a significantly better predictor of cardio-metabolic risk across countries because it takes account of differing waists and heights, especially against abdominal obesity.

3. Other measurements

·      Doctors may also measure waist circumference or waist-to-hip ratio to decide the healthy weight of a person..

·      It’s not just how much people weigh, but also where they carry their weight, that puts them at greater risk for health problems.

·      People who carry more weight around their waist – an ‘apple-shape’ – are more likely to suffer from obesity-related problems than someone who is ‘pear-shaped’, or carries more weight on their hips or thighs.

B. SENSIBLE DIET FOR LOSING WEIGHT

·      To lose weight, you must eat less calories than you burn.

·      Increase your activity and decrease the calories you consume so that your body reaches a negative energy balance state, where it starts drawing energy from its fat stores.

·      So, burn more calories than you consume, by eating less and moving more, to start losing weight.

·      You need a balanced diet, slightly lower in overall calories intake, but with balanced nutrients according to your body, age, sex and health.

·      A healthy diet comprises 50-60 percent calories through carbohydrates (complex carbohydrates), 10-15 percent through proteins, 10 percent through fats, 10 percent through sugar, with 20-40 gm of fibre and 5 gm of salt daily.

C. DIET DO'S

·      Eat small portions at regular intervals throughout the day.

·      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.

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

·      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 canola or olive oil is the right option as it is healthy for the heart and free from bad cholesterol.

D. DIET DONT'S

·      Don’t eliminate fats completely from your diet as there are good fats such as omega 3 and mono- unsaturated fats which our bodies need.

·      Avoid red meats like pork, mutton, ham and other meats with rich gravies.

·      Avoid fasting or skipping meals as it forces the body to go into a conservation mode.

·      The basal metabolic rate (BMR) falls, which results in preservation of energy leading to no weight loss.

·      On the other hand, small frequent meals keep the BMR boosted and exercise further raises it, thus leading to weight loss in the right way.

E. BREAK A SWEAT!

·      Once you have regulated your intake of food, it is important to break down the fats that are already in your body.

·      The quickest way to do that is by following a regular workout regime.

·      In order to shed the fat, you need to break into a sweat!

·      You can do that by doing aerobic exercises like running, swimming, cycling or pretty much anything that increases your heart rate and keeps it up.

·      Abdominal crunches alone will not help you and will only tone the muscles.

·      Staying active through the day is a great way to get some additional exercise.

·      Simple things like taking the stairs instead of the elevator and walking a few extra steps everyday can keep you fitter than you think.

MALE FERTILITY FOODS

·         Male infertility is also linked to consumption of anti-fertility foods like junk food, caffeinated drinks and alcohol.

·         Replace them with foods that will help in achieving parenthood.

 

1. Pumpkin Seeds

·         They have high zinc content which increases the sperm count.

·         They also contain essential fatty acids like Omega-3 which enhance the blood flow to sexual organs.

·         Other good sources of Omega-3 acids are almonds, sardines, salmon and flaxseed.

 

2. Pomegranate

·         It contains a huge amount of antioxidants which prevent the sperms from losing their ability to fertilize an egg.

·         Drinking pomegranate juice also increases the sperm count, as well as fights against erectile dysfunction.

 

3. Oysters

·         Oysters are aphrodisiacs famous for boosting one's sexual drive.

·         Like pumpkin seeds, oysters are also rich in zinc.

·         Consuming a mere 15mg of oysters a day helps repair the sperm damage caused by environmental and chemical factors.

 

4. Asparagus

·         Asparagus revives the sexual drive in both men and women.

·         It contains Vitamin C which raises testosterone and sperm count.

 

5. Other Fruits and Vegetables

·         An apple a day helps in increasing the sperm count.

·         Banana is known as a "sexual super food" since it is a rich source of protein, magnesium, Vitamin A, B1 and C.

·         Tomatoes contain an antioxidant called carotenoid lycopene which helps in increasing the sperm count.

ALLERGY ATTACK

ALLERGY ATTACK

·         Our body's immune system identifies enemies like bacteria, viruses, etc., and eliminates them, while ignoring generally useful substances like food and medication.

·         However, if it reacts to these useful substances, then the person is said to have developed an ‘allergy’ to them.

·         Such substances, which are called ‘allergens’, may be inhaled, swallowed or may come into contact with the skin.

·         Although allergies can develop at any stage, hereditary factors play a key role, and infancy, especially, is considered the main window period.

1. How do allergies develop?

·         A body’s immune system makes antibodies to fight off harmful foreign substances.

·         Millions of antibodies circulate in the bloodstream to fend off unwanted substances.

·         An antibody called lgE binds to receptors located on certain cells in the nasal lining that contain chemicals called histamines.

·         These attach to blood vessels nearby, causing them to widen, which results in swelling, redness and inflammation, thus leading to unpleasant symptoms like an itchy, stuffy or running nose.

·         Several lgE antibodies in the body indicate multiple allergies.

·         The more lgE antibodies there are to specific substances, the more pronounced the reaction is.

2. Conditions caused due to allergies and symptoms

·         Allergic conjunctivitis – itchy, red, watering eyes.

·         Allergic rhinitis (hay fever) – sneezing, congestion, itching, dripping of the nose, and itchy, watery eyes.

·         Asthma (chronic lung disease) - coughing, chest tightness, shortness of breath and wheezing.

·         Atopic dermatitis (infantile eczema) – itching, reddening and peeling or flaking of the skin.

·         Urticaria (hives or angioedema) – itchy, red bumps on the skin surface, mostly on palms, arms, legs, soles and trunk (hives, wheals, welts), or non-itchy swelling in the deeper skin layers.

·         Anaphylaxis (severe, sometimes fatal, systemic allergic reaction caused by substances that are injected or eaten, including some foods and medications, insect stings and latex) –  warmth, flushing, tingling in the mouth, red itchy rash, light-headedness, shortness of breath, severe sneezing, anxiety, stomach or uterine cramps, vomiting and diarrhea.

3. Factors that promote allergies

·         Outdoor allergens – mould, pollen, dust mites, animal dander, etc.

·         Occupational allergens – exposure to job-related substances, like wood dust, etc.

·         Triggering factors – air pollution, cold air, smoke, exercise, respiratory infections, food, insect venom, etc.

4. Factors that increase allergic diseases

·         Changes in lifestyle habits

·         Pollution (NO2, O3, SO2), Asian brown cloud

·         Modern housing, garbage disposal

5. Treatment and prevention of allergens

·         Dust mites

o        Reduce clutter, vacuum and dust weekly

o        Use dust mites powder on carpets and upholstery

o        Wash bed linens in hot water every week

o        Use mite-proof encasings for mattress and pillows

o        Hot-water wash or freeze stuffed toys weekly

o        Replace carpets with polished flooring

o        Replace upholstered furniture with wood, vinyl or leather

·         Mould and mildew fungi

o        Clean kitchen and bathroom with fungicide

o        Air-dry clothing and shoes before putting them away

o        Repair water leaks, rectify damp walls or leaks

o        Remove house plants from bedrooms

o        Discard mouldy furnishings

·         Pollens

o        Close windows during midday and afternoon.

o        Clear all weeds around the house

o        Wear anti-pollution masks outdoors

·         Smoke, sprays and odours

o        Leave a smoky environment and stop smoking

o        Avoid strong smells, perfumes and paints

o        Avoid using kerosene stoves and firewood

·         Cockroaches

o        Clean the kitchen, dining room and bathroom very well

o        Use airtight food storage bins

o        Use and replace bait traps every 2-3 months

o        Wrap pipes with insulation to lock out cockroaches

·         Mosquitoes

o        Do not use mosquito coils, mats or liquidators

o        Use netlon/mosquito nets and wash them regularly

o        Don’t let water stagnate in and around the house.

·         Pets

o        Wash hands after handling pets and bathe them weekly

o        Find a new home for your pets

6. Handling emergencies

·         Help the patient lie down on his back and elevate the feet higher than the head.

·         Loosen tight clothing and cover him with a blanket.

·         Keep the patient warm and comfortable with least movement.

·         Call for medical help immediately and don’t give anything to drink.

PROPER DIET AND EXERCISE

PROPER DIET AND EXERCISE

·      Diet and exercise are integral to staying fit and healthy.

·      Whatever you deposit in your body (food) has to be withdrawn (expenditure of calories).

·      This is called balancing; a slight change in the balancing of deposit and withdrawal leads to overweight or weight loss.

·      If you are already overweight, it means your deposit is more, and you have to withdraw more and vice versa.

·      Diets and exercise should be done under a doctor’s supervision or under the guidance of a nutritionist or personal trainer since both are based on many different factors.

·      Some of the factors that should be considered while choosing a diet and exercise programme are:

o   Weight and Body Mass Index (BMI)

o   Cholesterol level and hormonal levels

o   Heart rate and metabolism

o   History of diseases and

o   Blood pressure.

·     The goal of an exercise and diet programme is to attain and maintain a healthy weight for your particular body type.

·     It is very important to stick to guidelines since losing weight too fast can cause even greater health problems.

PROPER DIET

·     It is not what you eat that is important, but the quantity and quality you eat that makes all the difference.

·     Proper diet means eating healthy and cutting out things that are bad for you.

·     Make sure every meal is as small as the size of your two fists when joined together.

·     Sometimes, you can indulge in food, but make sure that the indulgence is restricted to not more than 20 percent of your weekly meals.

·     Keep eating at small intervals to keep your metabolism high, but make sure this quantity is small.

·     Your last meal of the day should be the smallest.

·     Reduce sugar from your diet, eat fresh fruits when hungry, and also some digestive multigrain biscuits which are easily available.

·     When eating habits are changed to a healthier pattern, BP and cholesterol are usually lowered.

·     This reduces the risk of weight-related health issues and obesity-related diseases.

·     You will also have more energy and feel better about yourself.

·     There are many different types of diets ranging from

o   FDA-recommended daily allowances,

o   fad or crash diets,

o   macrobiotic diets,

o   vegetarian diets, and

o   low carbohydrate diets.

·     You can choose one in consultation with your doctor.

·     The right diet will teach you how to change your lifestyle and habits.

·     Changing your eating habits is the first step towards a healthier lifestyle.

·     If possible, maintain a diet diary, noting down whatever you eat or drink with the date, time and quantity consumed – even if it is a glass of water – without cheating.

·     This will help you later to control your urges.

PROPER EXERCISE

·     Commit to do some sort of movement or exercise (playing with your own body) at least 3 times a week.

·     With this, the withdrawal and balancing is taken care of.

·     Proper exercise is one which helps you in maintaining a healthy weight of your body.

·     There are many different types of exercises ranging from

o   Walking and jogging,

o   Swimming,

o   Pilates,

o   Yoga,

o   Weightlifting,

o   Aerobics,

o   Biking,

o   Tai-chi, and

o   Stretching.

·     Each chosen activity should have a combination of cardio exercise, like jogging or cycling, with weight training, flexibility and meditation.

·     If you play a sport, then your cardio exercise is taken care of.

·     Spot jogging at home is also a good exercise to start.

·     Go out for a walk, but make it challenging by jogging for 3 minutes and walking for 5 minutes, and repeating it for at least 5 times.

·     A low-calorie, well-balanced diet with exercise is therefore essential.

·     You can carefully discuss and decide with your physician what the best plan for your individual health is.

·     By doing everything in a programme, you can feel better about yourself physically and mentally.

·     Once your mind decides to stay healthy and fit, nobody can ever stop you, and no external motivation will ever be required to help you to get the deposit balanced.

·     Go ahead, prepare your mind, take a resolution, and lead a very healthy and happy life.