Healthy Living

Losing weight; easier said than done

Losing weight; easier said than done

 

When you’re trying to lose weight, it’s hard to be patient. As you start dieting, remember that slow and steady weight loss — or one to two pounds a week — is the easiest to maintain. To lose a pound of fat, you have to burn 3,500 calories more than you consume, so you can see how hard it is to exercise your way through a low energy diet. Instead, you have to watch what you eat and exercise. Adults should get 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous aerobic activity (or a combination of both), preferably spread throughout the week, plus two or more days of muscle-strengthening activities. Men tend to naturally burn more calories than woman, thanks to their larger size, muscle mass and elevated levels of the hormone testosterone, which promotes muscle growth. To be successful at weight loss, you need to make sustainable lifestyle changes, like making healthy food choices at almost every meal, and getting plenty of exercise every week.

In situation like lockdown you may end up grazing and grabbing what’s around and, second, you may be doing more unconscious eating to alleviate boredom. Keep your vigilance and discipline intact; observe timings and the type and quantity of food you had planned. Yoga and other physical activities should continue.

  • Keep track of how much you eat. Keeping a food diary keeps you accountable and gives you valuable feedback on your eating trouble spots.
  • Make small changes. Change your diet slowly to ensure you will be able to stick with it. Abruptly reducing the amount and type of foods you eat will likely backfire, causing you to go back to overeating.
  • Use mindfulness techniques. Be mindful of when, where, and how much you're eating and when you begin to feel full. One tip is to take 20 minutes to finish a meal. That's the amount of time it takes your stomach to signal your brain that you are full. While eating, focus on your food rather than reading or watching TV. Put your fork down between bites and chew your food slowly and well. Observe the texture, taste, and aroma of the food you're eating. Bringing all of your senses into play can heighten your desire for fresh, healthy foods and help break the cycle of stress-related eating.
  • Keep highly caloric food out of sight. If you see snacks, you'll eat them. This can spell trouble if the food contains a lot of calories but doesn't fill you up. (Think of a candy bar.) Instead, put out apples or bananas, which are very filling and contain relatively few calories.
  • Use smaller serving sizes and plates. Take advantage of 100-calorie snack packs. Serve your food on smaller plates; smaller portions equal fewer calories.
  • Be self-compassionate. When you overeat, don't punish yourself. It won't motivate you to get back on track. Psychologists now believe that gentle self-compassion is far more effective for dealing with life's challenges, including weight loss.

BMI

 Your BMI is used “as a good — though rough — indicator of how much fat mass you’re likely to have. You can calculate your BMI by dividing your weight in pounds by your height in inches squared, and then multiplying that number by 703. You can use this equation to get your number: weight (lb) / [height (in) x height (in)] x 703. Here’s how the BMI ranges are categorized:

  • Underweight is a BMI less than 18.5
  • Normal weight is a BMI between 18.5 and 24.9
  • Overweight is a BMI of 25 to 29.9
  • Obesity is a BMI of 30 or greater

Excess body fat, especially visceral fat (the kind that accumulates in the stomach area) is linked to higher blood pressure, blood sugar levels, and cholesterol, all of which can affect your risk for conditions like type 2 diabetes and heart disease. BMI is only a correlation of that, since usually the higher the BMI number, the more fat you’re likely to be carrying around. Your goal should be to lose a modest amount of weight and then reevaluate your progress. Even if the weight doesn’t seem like it’s coming off fast enough, stay on the course. It’s only with consistent efforts to eat well, move more, and maintain other healthy habits that affect weight. 

Eat slowly, take small bites and chew it well, take small portion in a small plate, take note of every bite, Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. Skip the chips, do take good breakfast. Avoid white poison foods but take more of fibre.

Hormonal display makes it conflicting!

Weight loss decreases the hormone leptin, which signals to your brain that you're full, and increases the hormone ghrelin, which stimulates hunger. If you cut calories drastically and as a result you drop a lot of weight fairly quickly, it's likely that you're losing some muscle mass. Muscle is really the engine of metabolism, so that contributes to a lower metabolism, Similarly in the old age metabolism declines as also muscle mass and exercise even if done does not bring the same results as in younger age. Women of menopausal age may start accumulating fat around the belly. They need to start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. The routine should include aerobic exercises, like swimming, walking, bicycling, and running, as well as resistance or strength training. There is a need to take complex carbohydrates instead of simple sugars. The three main types of carbohydrates are sugars, starches, and fiber. They're called “simple” or “complex” based on their chemical makeup and what your body does with them. But since many foods contain one or more types of carbohydrates, it can still be tricky to understand what’s healthy for you and what’s not. Limit in your diet Soda, Candy, Cookies, Pastries and desserts, Sweetened beverages, such as lemonade or iced tea, Energy drinks, Ice cream etc. Balanced diet include: Whole wheat breads, pastas, and flour, Brown and wild rice, Barley, Quinoa, Potatoes, Corn, Legumes, such as black beans, chickpeas, lentils, and others

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