Dietary Strategies for Weight Loss
To this day, there have been endless programs, regimes, crash courses, dietary fads and what not, when it comes to weight loss. Professional consultation, Google’s diet charts, Aunty’s advice, our own judgments, friend’s experimental diet – all these can leave one disillusioned and confused about what to follow and what not to follow. It becomes difficult to understand which diet plans are actually effective, and which ones are extremely dangerous (by depriving our body from essential vitamins and minerals)?
Truth is, strict diet plans and regimes may work temporarily but are not a very sustainable solution to lose weight and maintain it in the long run. The key to weight loss lies in moderation and eating the right food at the right time, supported by exercise.
Smart Eating: The Mantra to lose weight & being able to eat what we love.
Staying hydrated
60% of our body is comprised of water. Naturally, drinking lots of water is essential. However, when to drink how much water is the key which aids in losing weight. Drinking at least 2 glasses of lukewarm water first thing in the morning (before brushing) and 2-3 glasses, 30 mins prior to your meals will not only thirst your appetite, but will help in proper body functioning. Try not to drink too much water post evening.
Indulge in more protein and fiber
If your majority of the day doesn’t involve a lot of physical activity, it is pretty safe to cut on the carbs. All green foods, like leafy vegetables, beans, peas, cucumbers are extremely filling and aid in weight loss. For non-vegetarians, eggs and grilled chicken for breakfast, fish for dinner are good options. Tofu, paneer, soya chunks are good protein sources for vegetarians. Apples, carrots, beetroots, mangoes, broccoli are good fiber sources.
No to all things refined
Refined foods are the biggest reason for rapid weight gain. Stay away from processed sugar, flour, processed meats, salad dressings and packaged foods. Opt for fresh foods and cook your own meals if you can. This way you’ll know what you’re putting in own body.
Substitute junk with healthy snacking
Cravings are extremely common and are usually signals from our body, for essential vitamin and mineral deficiencies. So, forget the samosas and the burgers and the fries! Eat healthy snacks like roasted chana, pumpkin seeds, nuts, dry fruits, muesli, and corn or granola bars made with refined sugar’s substitutes.
Never skip breakfast
Breakfast is the most vital meal of our day. Plan a balanced meal, complete with proteins, fiber, little fat and some carbs. There’s an old saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. Start eating your meals in this order and you will witness losing weight effectively.
Take adequate rest and sleep
Stress causing hormone Cortisol, is the leading cause of obesity. Take at least 7-8 hours of sleep and don’t stay up too late at night. Practice yoga and meditation and pamper yourself with spa therapies once a month.
People can be rather impatient and anxious when it comes to losing weight, and often tend to lose hope easily. We must remember the fact that our preliminary goal is to stay fit and healthy. Fitness comes with the hard to achieve combination of the right diet and regular exercises. If you are not a fan of the gym, you can select options like swimming, dancing, or playing any physical sport. Remain focused and determined towards your goal. Remember, you are the caretaker of your body, it’s in your hands whether to make it, or break it.
