by Health Me Up
High-fibre foods have fewer calories, little fat and lots of bulk, which keep you full.
1. Make an appointment with your doctor and make sure he weighs you and checks your BMI, to ensure that you are not overweight. Also, get regular health check-ups, every six months, depending on your age and health. If you are over weight, ask your doctor to refer you to a fitness expert and nutritionist.
2. With the help of a BMI calculator, check if you are overweight and how much weight you need to lose. According to experts, if you have a BMI (Body Mass Index) of 40 or more, you are overweight by approximately 50 kilograms (for men) and about 40 kilograms (for women). This is considered severely obese.
3. Even a 10-minute daily walk can help. If you have any health conditions, are overweight and have never exercised before, or if you’re above 50 years of age, talk to your doctor before you start a new exercise programme.
4. Binge eating depicts a lack of control over one’s eating habits, a feeling where one has no control over how much or how many times one is eating. Restrict your intake of ready-to-eat foods like soups, noodles and other packaged items, as they are rich in sodium and contain preservatives. Instead, consume freshly cooked food as it is packed with vitamins and nutrients.
5. It is observed that if obesity runs in your family it becomes even more difficult to break the obesity rut and follow a healthy lifestyle. So try to get your family to follow a healthy routine.
6. Lack of sleep results in a feeling of being overworked, which leads to unhealthy lifestyle habits, such as eating junk food, addictions to coffee and the so called ‘energy boosting drinks’. Good sleep hygiene will help in timing your sleep schedule effectively.
7. Strength training is even more crucial than cardio training for healthy weight management.
8. Limit your salt intake as too much sodium intake can lead to water retention in the blood, thereby increasing blood pressure.
9. Eat foods rich in fibre such as wholegrains, legumes, nuts and seeds, green leafy vegetables, fruits like raspberries, oranges, pears, apples and muskmelons. High-fibre foods have fewer calories, little fat and lots of bulk, which keep you full. They are also digested slowly, which means your blood sugar stays at an even keel instead of rapidly spiking and falling.
10. Increasing your protein intake helps you lose more fat than muscle mass. Foods rich in protein include chicken, fish, meat, eggs, milk and milk products, pulses and legumes.
11. A normal adult requires approximately 8-10 glasses of water daily. Apart from keeping you hydrated throughout the day, it also boosts the metabolic rate, which helps in weight loss.
12. Instead of eating three large meals a day, munching on a healthy snack like roasted chana/kurmura/nuts/khakhra/fruit/sprouts in-between meals will enhance your metabolism and curb your cravings for junk food. Never starve yourself as it will do more harm than good to your body.
13. Cut down on your consumption of biscuits, cookies, cakes, croissants and chocolates. Also, keep a check on liquidcalories. Alcohol, colas, energy drinks and ice teas contribute to empty calories and have no nutritive value.