It’s time to add ‘good health’ to your New Year resolutions and say goodbye to the flab. We get some expert help and advice on how t lose weight the fastest and the healthiest way.
Dr Shobha Sehgal, VLCC Healthcare says, “Don’t be in a hurry to lose weight. What went fast will come back faster. You put on weight slowly so reduce it slowly as well, by reducing 20 per cent of the total calories recommended.”
Here are some pointers that will help you lose weight in the most effective way:
The diet diaries
* Don’t keep weighting yourself frequently and feel joyous or sad. Measure your body fat once a month to see the real results.
* Eat a low-fat diet, but
don’t omit fat from your diet completely. Your diet should provide 15 per cent of the calories from the fat. Avoid cookies, baked foods and chips as they are higher in fats.
* Avoid all fad diets. Instead, eat a variety of foods that provides you with all the essential nutrients.
* Don’t skip meals. Instead, eat four to five small meals in a day.
* Take high-fibre food (30 to 50 gm a day). High fibre foods add bulk to your diet and are disease preventors. They also slow down the process, helps keep your insulin level steady and also promote the use of food for energy rather than for deposition as body fat.
* Try taking toned milk products. You can eat egg white (boiled or poached) and avoid egg yolk.
* Include plenty of green leafy vegetables, salads, low calorie snacks and drinks liquid food such as, clear vegetable soup, lemon water, tomato juice, tender coconut water, thin buttermilk, etc.
* Avoid high calorie fruits like mango, banana, chiku, grapes, pineapple, custard apple. You can eat apple, watermelon, musk melon, pear, papaya, guava, orange, and mausambi.
* All vegetables except potato, arbi, yam, lotus stem are low in calorie and can be consumed in plenty.
* Eat moderate amounts of whole grain cereals such as chapati, rice and pulses.
* Do not use more than 2-3 tsp of oil in your cooking. It’s enough for tasty food.
* You need to avoid all high calorie foods like sweets, desserts, chocolates, dry fruits, namkeens, red meat, fruit juices, carbonated drinks and fried foods like samosa, vada pav and pakodi.
You can eat out occasionally but take care not to consume rich food. Go for salads, tandoori roti, raitas, fresh fruits
and fresh limejuice.