Weight Loss is simple math! You must burn more calories than you consume.
Restricting calories is not enough, it is absolutely essential that you eat the right type of food to build muscles, strengthen your immune system and stay energized throughout the process. To begin with, do not let your calorie intake drop below 1500 if you are a man and 1200 if you are a woman.
Whenever you eat out, you are encouraged to eat more and order more to take advantage of a bargain in a consumer driven environment. The idea that you need 100 french fries in one sitting is a mistaken notion that we are paying for with our health.
Giving into such temptation of commercial gimmicks can severely interfere with your weight loss- if you let it, but fear not as you can survive without sabotaging weight loss after going through this column whereAtika Dhandhia explains the science behind losing weight and being fit.
Calories are the measure of the amount of energy provided by the food you eat. The more calories you eat, the more energy you are giving to your body.
You may diet, avoid all forbidden food but if you are still not losing weight; then you must understand that you are giving your body more energy than it can use and whatever you do not use will be stored as fat. Weight Loss is simple math! You must burn more calories than you consume.
In order to lose weight by consuming fewer calories than you burn; you obviously first need to know how many calories your body is burning in a day which is known as (AMR) Active metabolic rate.
The number of calories that your body burns in a day in accordance with your daily activities, operating at absolute minimum capacity is your (BMR) Basic Metabolic rate. Basically, BMR is the rate in which your body sits on the couch all day long doing nothing except on its own digestion, heartbeat, respiratory functions and tissue repair.
The key to successful continuous weight loss is keeping your metabolism working at top speed so that you are burning calories in a continuum. When you begin to eat lesser, your metabolism slows down as well to conserve energy and after days of diligent dieting and grueling work outs, the pounds stop coming off on the weighing scale. At such a time, you should continue with your diet plan but at the same time keep your metabolic rate fired up.
Keep in mind that whenever you start with a diet plan, you will loose significant amount of water-weight in the first month. In the second month, the system evens out and the weight loss will continue at whatever rate is appropriate to your calorie intake but restricting calories is not enough, it is absolutely essential that you eat the right type of food to build muscles, strengthen your immune system and stay energized throughout the process. To begin with, do not let your calorie intake drop below 1500 if you are a man and 1200 if you are a woman.
Do not eat meals made up of only one nutrient. A good healthy diet is about eating a combination of all three nutrients including carbohydrates, proteins and fats in quantity that suits your body type.
Understanding CARBS:
Bad “Carbs” get broken down in body very quickly, triggering insulin release and promoting fat storage. Their GLI (Glycemic load index) is 15 or higher.
Good ‘Carbs’ score 10 or below on GLI, take a long time to digest and help to stabilize your blood sugar levels
They contain important vitamins, minerals and nutrients essential for good health. Our bodies are genetically designed to consume these unrefined carbs such as vegetable and whole grains.
Understanding FATS:
Fat is an integral part of a healthy diet, key is to know how to take the right kind in the right amount. They slow down absorption of nutrients into your system so that you can go longer without feeling hungry and thus aid in weight loss.
Good fats are healthiest fats coming from plants and vegetables which are also called unsaturated fats and healthiest amongst these are the “monosaturated” fats like olive oil, canola oil, raw nuts, avacados, Ghee.
Another healthy fat from unsaturated family is known as omega 3, which decreases bad cholesterol and increases good cholesterol. It is found in abundance in flax seeds, walnuts and almonds.
Another important source of good healthy fat as well as an excellent source of protein is A2 type desi cow’s milk and all products produced from this milk including Ghee.
Bad fats, on the other hand, are all man-made. Also called Trans-fats, they are known to be present in all processed foods like chips, margarine, cookies and even breakfast cereals, protein bars.
- After understanding the science behind your food, here are a few techniques that you can put into play to safeguard against overeating due to lack of portion control and eating right.• Cut down the portion size. Remember the size of your stomach is as big as your cupped palm. At one time; fill it half with food , 1/4th with water and keep 1/4tf of it empty so that the food can be assimilated
- Instead of having three big meals, have five to six smaller meals after every three hours. Do not skip a meal. Have your last meal before 7.30 pm.
- Keep healthy nuts and snacks in your bag /car when ever out.
- If at home, use a smaller plate to create illusion of a bigger serving.
- If eating out, order a bouquet of multiple dishes which all can share rather than each one ordering a separate dish which one has to finish on its own.
- Curb night time grazing by sleeping early or brush your teeth as food never seems quite appealing when you have toothpaste zinged, clean mouth.
- Eat at home before you go for a party and keep your focus on the company and not on food.
- Learn to slow down by chewing each morsel as many times as possible.
- Do not drink Alcohol as it depletes glycogen storage in the liver which causes an increase in blood sugar and fat storage.
- Do not drink too much tea or coffee as they have tanin and caffeine in it. They wear off depleting your adrenal glands making you feel tired and weak.
- And above all, choose the healthy options by going for low cal, low fat food instead of the junk which is readily available. If you are going to graze, have half an apple instead of a candy bar. Have a bowl of popcorn when you go for the movies instead of potato chips. Have a sugar free dessert instead of ice cream.
In the end all these tips are nothing more than common sense wisdom that I have gathered with years of successful experimentation to maintain good health. Old habits die hard, but keep at it. When your patience and hard work starts to payoff, the result will affirm you in ways you might have never imagined were possible.