QI am 26 years old and weigh 80 kilos. Please suggest some diet changes and tips that will help me reduce some weight.
The following tips should help you achieve your target.
Don’t skip breakfast. When we’re hungry, we make bad choices.
Eat frequently in small portions and eat slowly. It prevents hunger pangs, provides constant energy and makes metabolism efficient.
Eat your last meal of the day at least three hours before bedtime.
Eat a wide variety of foods. Wholesome foods like fruits, vegetables, sprouts, nuts and seeds are ideal ‘living foods’. They provide us with all the essential nutrients necessary for growth, repair of tissues, good health and good immunity.
Cook food by stewing, steaming, grilling and roasting, instead of frying.
Set little goals and reward yourself, but not with food.
Balance the foods you eat with physical activity to maintain healthy weight.
Choose a diet that is moderate in sugars and salt.
A diet with high proportion of refined sugar, white flour, fats, canned and processed foods contains far less nutrients than diets which includes whole grains, pulses, greens, other vegetables, milk, soy and soy milk, nuts and tofu.
Drink 8 to 10 glasses of liquids like water, and herbal teas daily. They are nonfattening fillers.
Choose a diet low in fat, hydrogenated fat, saturated fat, and cholesterol.
Avoid bad fats like butter, cream, full-cream milk and rich salad dressings and sauces. But do not eliminate sources of good fats which contain unsaturated fatty acids. Use these foods in moderation.
Avoid consumption of sugary drinks like soft drinks, and juices. Also avoid sweets, desserts and fried snacks.
Take up some sport or any physical activity to keep your body fit.
Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Dr Rakesh Nair (orthopaedics and sports medicine), Jaya Hiranandani (nutritionist), Kalpesh Vinerkar (exercise and sports training), Nikhil Mogre (sports specialist) and Rupali Gujar (diet and nutrition) will answer your questions.
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