Rules are meant to be broken, but you can’t fool around with a weight loss diet.
We tend to choose crash diets for weight loss, because of the tempting fast weight loss promise, but healthy weight loss involves some specific weight loss diet rules. These are weight loss diet rules that you should follow for effective and permanent weight loss.
How to begin
Figure out how much weight you need to lose to be fit: Check your Body Mass Index, height and weight comparison charts, and consult a dietitian if need be, but make sure that your weight loss targets are realistic.
Decide a diet plan that isn’t too different from what you eat right now:
Most dieters make the rookie mistake of cutting out all their comfort foods and crash dieting. Or worse still, following diets that call for Western foods that aren’t easily available or locally made. Stick to your cuisine, and your regular diet, but practise these rules:
– Practise portion control
– Cut down on salt
– Avoid deep-fried food
– Cut down on junk food
– Drink enough water
– Mantain a food journal
– Stop mindless eating and drinking
Stock your kitchen with healthy food and fresh produce
Most successful weight loss pundits will tell you time and again, that preparation is half the battle won. Follow these basic steps to ensure there’s always a healthy snack at hand:
Stock your favourite fruits, vegetables, and meat (a ready stock of seafood is excellent for meat lovers who like to fix quick healthy snacks).
Test and perfect at least 5 quick and easy recipes using the above ingredients. These can be sandwiches, soups, curries, broths, just about anything you find appetizing.
Once you test the recipes, you’ll realise which other ingredients you need a daily stock of. Load up on those too.
Limit the aerated and packaged drinks in your house.
Split food ingredients as per meals and snacks. For ex: Eggs and toasts for breakfast, rotis-lentils-vegetable for lunch, peanut butter and toast for evening snack and so on.
Give up one unhealthy food a week
You know that vadapav isn’t doing your cholesterol any favours, nor is that ice cream laden milkshake. Shake these bad foods off your system, but shake them off gradually. Going cold turkey is stuff only very disciplined people can do. Know yourself well, and focus on your strengths.
Drink at least enough water to keep the colour of your urine clear, and enough so that you don’t feel thirsty all the time. While working out, focus on drinking at least a few sips every 5-8 minutes (depending on intensity).
Plan an eating out strategy
The deep-fried, salty, unhealthy foods should be avoided. Eat out, but eat out sensibly.
Eat healthy homecooked meals
Whether it’s you who’s cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who’s lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you’ll start seeing results in no time.
Alter your snacking habits
We have several healthy snacking ideas for you. Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that’ll satisfy every craving of yours.
It’s ok if I eat dessert, just this once
The question is: Is it really, really only just this once? If the answer is a resounding yes, then you are justified. If it’s a birthday, or a special occasion for those of you who are trying to swear off sweets, then you should not think twice. But if the phrase ‘just this once’ is turning into much more than that, you need to be honest with yourself. Every piece of cake you eat is taking you farther away from your goals.
The packaging says it is low fat, so I can eat it.
Low fat, made of wheat flour, zero calories…these are signs you should ideally steer clear of. While bingeing on low fat ice cream, we many a time don’t realise how much sugar is pumped in there to make it taste better. Most low fat stuff is heavily processed. Which is why it is better to buy butter and consume a teeny bit of it rather than polishing off half a pack of Lite butter. Anything in small quantities is not a bad thing.
I’ve exercised today so I can eat what I want.
Wrong again. Exercise only makes up for 15 to 20 % of your body composition. Therefore when people feel that they can eat all they want just because they have started a new exercise program, they are often alarmed when they don’t see any results. Since 80% depends on what we eat, that is definitely something you need to look into first.
I have to drop 5 kgs in 1 month, so no food for me.
Crash dieting does not work. Yes you maybe able to stop eating every little piece of fried food and sweet food that comes your way, and starve yourself, but in the long term it is not sustainable nor healthy. Cutting off fat completely from your diet is another big mistake as fat is an important source of energy, so even by doing this, you will feel low on energy, insipid, and pale – and something tells us that that’s not the result you are looking forward to when trying to get into shape.
I’ve eaten healthy all day, so this is my reward.
If at the end of your day your reward is settling down with half a bar of chocolate, a tub of icecream, a packet of chips, or a mug or two of beer, stop! You don’t really need any of it, especially since you’ve been so good. Food of that sort is mostly just a substitute for boredom, and doesn’t really do much to lift your mood except for the few moments before it goes down.
How much harm does a skipped meal cause to the body?
Skipping a meal is not the treatment for obesity. The body’s metabolism slows down in starvation due to which it goes into a conservation mode and hence it’s a natural process of the body to expend lesser energy.
Besides, an empty stomach for a long period of time also causes increased acidity and discomfort.
Are all weight loss medications simply hoaxes?
Appropriate pharmacotherapy can augment diet, physical activity, and behavior therapy as treatment for people patients with a high BMI.
Medication used in treating obese people will suppress appetite, reduce fat absorption, increase energy expenditure, dieuresis, or increase the metabolic rate.
Common side effects of medication are dryness of mouth, headache, or constipation.
Medications for weight loss have to be approved by the Food and Drug Administration (FDA).
Some medication inhibits gastric lipase (enzyme) which reduced fats absorption from food.
Pharmacotherapy is not a magic pill to cure obesity. A medication without lifestyle modification is ineffective.
Besides medication, meal replacements are becoming very common; they are designed to be a part of a low calorie diet. The goal of using meal replacements is to provide structure and replace other foods likely to be higher in calorie content.
What role does exercise play in healthy weight loss?
Excess body fatness is a result of an imbalance between energy intake and energy expenditure. Physical activity is an extremely important part of any weight-management program.
Exercise helps to balance the loss of LBM (Lean Body Mass). Numerous other positive side effects include strengthening cardiovascular integrity, increasing sensitivity to insulin, and expending additional energy and therefore calories.
A combination of aerobic and resistance training is recommended. Resistance training increases LBM.
Fat is burned from the largest concentrations of adipose tissue. Consistency is key to realizing the health and weight management benefits of exercise.
Diet is the key factor in weight loss programme; there are many other factors which influence weight loss.
A regular program of physical activity should be adopted by the dieter. The program should consist of simply brisk walk daily, or jogging, swimming, bicycling, sports, or a combination of activities. This would aid in both caloric expenditure and to tone and strengthen muscles.
Always watch the quantities you are eating, in the long run it will not only help you prevent weight gain but would also aid in weight loss.
How does alcohol feature in weight loss plans?
Remember, alcohol in any form has calories – about 7Kcal per gms. Over and above alcohol is considered empty calories since it has no vitamins and minerals. There is always a tendency to consume high fat foods along with alcohol like cheese, nuts, chips or kebabs. Hence be cautious when consuming alcohol.Wine is sweet and contains calories from sugar too. Alcohol is directly absorbed from the stomach unlike your macronutrients.
What are the foods one must completely avoid to lose weight?
There is no food that one should completely avoid since the body requires a certain amount of all nutrients, even fats as in essential fatty acids, carbohydrates for glucose, proteins for amino acids to build tissues and wear and tear, also a whole range of vitamins, minerals and micronutrients.
Fiber-based weight loss products
These products claim to absorb liquid and swell up the stomach, which as a result may curb hunger pangs. However, it is seen that some fillers, such as guar gum, can lead to severe blockages in the stomach or esophagus. Then there are starch blockers, which claim to block or hold up the starch in your diet leading to a reduced urge or eating. However, it is seen that these starch blockers can lead to nausea, vomiting, diarrhea, and stomach pains.