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.