Certain Do’s And Don’t’s For Weight Management

A few handy tips

1. Learn to keep your metabolic rate high so that you burn more calories through out the day. This can be done by being physically active and eating lesser quantities but every 2 hours.

2. Create a negative calorie balance in your body by eating less than what you burn. Even eating 100 calories extra everyday may appear harmless but may result in a weight gain of 4.5 kg every year – just an example.

3. Your aim should be to have more of muscle mass and less of fatty tissue. It is the muscle which is the active metabolizing tissue and will help you burn calories.

4. You must understand that exercise plays a crucial role in initiating and sustaining weight loss. It increases muscle mass and decreases fat. Exercise has to be combined with dietary and life style modifications to make weight loss effective. The other benefits of physical exercise are – creates a sense of well being, increases bone density, strengthens the heart, keeps your cholesterol, LDL levels, blood pressure under check. Work out a 30 minute exercise schedule of your choice, 5 days a week (minimum) ……5 minutes warm up, 20 minutes moderate intensity exercise and 5 minutes cooling down. Don’t end abruptly.

5. Change the frequency of eating to small meals, 4-5 times a day instead of 2-3 large meals daily.

6. You must know – the 3 nutrients which give calories to the diet are –

Carbohydrates – 4 calories/gm

Proteins - 4 calories/gm

Fats - 9 calories/gm

These need to be monitored.

Remember that 1 teaspoon of sugar gives 20 calories and 1 teaspoon of oil or ghee gives 45-50 calories.

1. A carbohydrate rich diet promotes fat deposits and causes weight gain. You need to restrict your carb intake but not totally eliminate like some fad diets suggest. Eat the right carbs.

Avoid or reduce –

1. simple carbs like sugars, fructose, desserts, fizzy drinks, beer, wine, fruit juice both bottled or fresh.

2. Processed or starchy carbs – white bread, white rice, pasta, noodles, burgers, semolina, ‘maida’ etc

Instead include complex carbs having fiber – whole grains, legumes, whole fruits,

Vegetables, brown rice, oats, millets. Use coarser grains to make chapaties. Prefer a

multigrain roti over ghee drenched paranthas, romali rotis or naans made from maida.

1. Prefer low calorie protein food - like tofu, low fat paneer preferably made at home with toned milk, low fat dairy, sprouts, legumes, egg whites, lean chicken and fish. Avoid red meat, processed cheese and other fatty protein food. Commercial protein foods have a high calorie and fat conent so need to be avoided.

2. Beware of unhealthy food combinations :

Eg – proteins and carbs taken together at every meal especially at dinner time increase calorie density, cause distension, bloating and even acidity.

Avoidable combinations –

Rice/ bread/ chapatti …with… any of these…dal, paneer, legume ,chicken, fish, mutton.

Healthy alternatives –

a )Protein food with vegetables – eg- chicken/fish/paneer/tofu/legumes with vegetables.

b) Carbs with vegetables – eg- Rice/chapatti/whole grain bread or pasta with vegetables.

1. Avoid processed and tinned food. Prefer fresh and natural foods.

2. Prefer clear soups over thick soups.

3. For salads do not use oil based thick dressings. Instead use vinegar, lemon or a dip made with hung curd.

4. Prefer dry, grilled, sauted dishes instead of thick gravies.

5. Water needs : Drink atleast 8-10 glasses of water everyday……never with meals but around them.

6. If at all, you may sip a very small glass of red wine or fresh lime water with meals.

7. Avoid aerated drinks and fruit juices as they are high in calories (sugar) and cause gas. Instead take coconut water, fresh vegetable juice, sugarless iced tea, or thin lassi.

Whole fresh fruits in moderation are preferable to juices.

1. Avoid excess salt at night as it aggravates water retention and causes weight gain.

2. Munchers and snacks –choose healthier and low calorie options – roasted/baked whole grains like black gram, soya bean, puffed rice, seeds, fox seeds(makhanas). Sprouts and whole fruits are a good option when hungry. Do not stock up your refrigerator with chocolates, cakes, pastries, halwas etc.

Avoid fried and fatty snacks like samosas, pakoras, vadas or even Maggie noodles.

1. Use smaller plates and smaller helpings. Stop yourself from taking refills.

2. Very important : Never go to a party on an empty stomach. Take a light sandwich and a salad at home before you start. This will prevent you from overeating and gorging on the heavy and fried starters in the party.

3. Never skip meals especially breakfast. It will make you overeat in the next meal thus increasing body fat.

Breakfast should be the best meal of the day as it kick starts your metabolism. A healthy breakfast should include a complex carb along with a low fat protein.

1. Those who fast throughout the day end up bingeing at night which results in weight gain.

2. Do not eat in front of a TV or while reading.

3. Morning magic – on wake up – warm ginger water/ tulsi tea with lemon along with amla juice, ginger and black pepper clears bowels and decreases water retention and prevents weight gain.

4. Water needs : Drink at least 8-10 glasses of water everyday….never with meals but around them.

5. Fruits may be taken in the morning an hour before breakfast preferably.

Fruits have to be taken as a separate entity and never with meals.

1. Do not nibble in between meals. When very hungry prepare low calorie yet filling snacks like steamed sprouts, bhel, fruit and vegetable salads.

2. Use non stick pans to reduce oil needed for cooking.

Try to use not more than 3-4 teaspoons of healthy oil everyday which includes 1 teaspoon of desi ghee.

Keep at least 3 different oils on your kitchen table.

1. Learn to eat slowly , chewing well. Spend at least 20-30 minutes over a meal.

2. Your last meal should be 2 hours before sleep time.

3. Maintain a food diary. It will tell you where you are going wrong.

4. For effective weight loss include fiber in your diet- whole grains, legumes, whole fruits and veggies.

5. Bring variety in your meal plan.

6. Learn to sleep well

• Never be in a hurry to lose weight. Slow and steady wins the race.

• Keep stress at a minimum. It makes you overeat. Excessive tea, coffee, alcohol increases stress and weight.

• To avoid a pot belly exercise and correct your eating habits.

The golden mantra ……….motivation, will power and perseverance.

Two significant phenomena which you need to watch out for in a weight reduction program are :

Plateau effect - On a weight reduction diet, weight loss is rapid in the beginning, then slows down gradually and finally a plateau when you no longer lose weight despite several efforts. This happens due to slowing down of the metabolic rate, as a result you burn less calories.. At this stage a change in food intake and physical activity is made after consulting a dietician.

YoYo effect – Many obese people keep losing and gaining weight a number of times in their lives once they go off on the reducing diet. Every time they regain lost weight , it takes a longer time to lose the same amount of weight and lesser time to regain it. This is very discouraging. It Is also associated with heart risks. But do not give up in between.

Once you liberalise on the food intake after achieving your weight loss target, do not go overboard. Continue to be careful about what you eat and how much. This will help you avoid the yo-yo effect.