WEIGHT LOSS…A NEW FASHION??
“To change your body, you must first change your mind.” — Anonymous
Is ‘weight loss’ a new fashion?? Perhaps it is made so!!
Nutrition plays an important role in losing weight.
(If losing something extra is your aim, then keep an eye on what you are taking inside your system.)
When do we lose weight??
When energy expenditure is more than the energy consumed. Basically, either when you eat less than you work (physically) or work more than you eat.
Sounds easy. Right?
But what exactly should we eat? How much to eat? When to eat?
(Well! You’ll know that soon.)
Do timings matter? Yes. It very much does. Keeping track of time between our meals helps us avoid binge eating. At times, due to longer breaks, we tend to eat more. Maintaining regular timings is very important.
#This is achievable when the meals are planned ahead.
Another important concept to learn in weight management is ‘portion control’. Knowing how much to consume at a time. It's crucial because, most of the time, we lose track of the portion size and consume more than required; just because it's tasty or we are engaged in some other work (multitasking).
#We can do this, by reducing plate & spoon sizes and having healthy small snacks in between major meals.
This takes us to the last (but not the least) concept. Mindful eating. Knowing what’s on our plate, to know what we are putting into our system. This might sound cliché. But try to avoid screen while having food. (As much as possible)
#Avoiding conversations and multitasking, aids in mindful eating.
Now, having said that, let's jump to the nutrition part.
The goal is to:
- Bring about gradual weight loss.
- Maintain a good nutritional status.
Low-calorie diets must be encouraged. In addition to that, there must be no compromise with fluids and micronutrients.
Weight loss is possible only through consuming fewer calories and spending more energy.
ALTERNATIVES
Swapping unhealthy & high-calorie choices with a healthy & low-calorie choice gives head start to follow a weight loss diet.
INSTEAD OF THESE…
White rice, Maida, Regular cream milk, Red meat, organ meat, Fasting, Feasting, Coke, Alcohol, Fast foods, Processed foods.
HAVE THESE!!
Brown rice, whole grains, Millets, Oats, Low-fat/skim milk, Fish, eggs, Intermittent fasting, Regular meals; controlled portion, Unsweetened beverages, Low-fat yogurt / Buttermilk, Home-cooked, Fresh fruits & vegetables.
KEY TO REMEMBER!!
1. Set realistic goals.
2. Reducing ½–1kg/week is considered a safe approach.
3. Stay motivated. But do not be obsessed with calorie counters.
4. Avoid fad diets.
5. Make time to cook. Try different recipes.
6. Avoid a separate menu yourself. Try to adapt and make necessary changes in the family dishes.
7. Avoid binge eating. Learn to curb your appetite before going to parties. (Have a glass of skimmed milk, or any fruit; before leaving for an occasion.)
8. Do not eat absent-mindedly.
9. Learn to be more mobile. Develop a habit of exercising at least 30 mins a day.
10. Do not be misled on any occasion by a common phrase, “..it doesn’t harm to eat just this once.”
References:
1. Srilakshmi, B. (2014) Dietetics, 8th Multi Colour Edition, New Age International Publications, New Delhi.
2. Shubhangini A Joshi (2011) Nutrition and Dietetics, with Indian Case Studies, 4th edition, Tata McGraw Hill Publications, New Delhi.
3. Kumud Khanna. (1997) Textbook of Nutrition and Dietetics, 2nd edition, Elite Publishing House, New Delhi.
