Balancing calories to reduce weight
· You can reduce or prevent the obesity by improving your diet chart, eating habits and physical activity.
· Regulate your total energy intake to maintain the desirable body weight. Those people, who are overweight or obese, are recommended to consume fewer calories from foods as well as beverages.
· Indulge in more activities or intensify physical exercises.
· Reduce sedentary time such as sitting watching TV or being inactive.
· Maintain suitable calorie equilibrium during every stage of life — babyhood, teenage years, middle age, pregnancy as well as breastfeeding and older age.
Tips from dietitian in Mumbai on the foods and food groups that, you should reduce to lose weight naturally.
· Cut down sodium intake — Reduce the salt intake to less than 2 to 3 gm every day. Those who have lifestyle disease should further reduce the intake to 1.5 gm; these people are people who are more than 45 years, diabetic patients, hypertension patients, kidney disease patients.
· •Eat saturated fats in limit- Try to consume less saturated fat such as palm oil, dalda. Replace them with vegetable oil (monounsaturated along with polyunsaturated fatty acids).
· •Reduce dietary cholesterol intake to fewer than 300 mg/ day (mainly found in egg yolk and animal based foods).
· Say Big No to trans-fats — All junk food, fried food, chips; hydrogenated oils are containing high amount of trans fats, which is the key contributor to overweight or obesity. Try to stay away from trans-fats.
· Stay away from artificial sweetener and extra sugar. Because excess sugar will convert into fats.
· Reduce the consumption of those products which are made from refined grains such as maida, white rice, cakes, pastries, breads (made from white flour).
• Alcohol and smoking in moderation If you are consuming alcohol it should not be more than one drink/day for both men and women only by adults of legal drinking age.
· Nuts are good in nutrients but high in calories also, so eat in moderation.
What foods you have to increase for ideal body weight.
Everyone should meet the subsequent recommendation as part of healthy eating habits while remaining within their calorie limits.
· Add fresh vegetable along with fruit in your diet chart. Eat a range of fruits and vegetables, especially orange which is rich in vitamin C, white dark green, red vegetables, and peas.
· Consume at least 6 to 7 serving of whole grains products such as brown rice, barley, ragi, oats, oatmeal etc. whole grains foods that are high in fiber, which helps to reduce weight as well as prevent constipation,
· Increase the intake of dairy products such as low fat milk, curd and cheese.
· Add Protein food in your diet including nuts and seeds, seafood, lean meat, eggs, soy products, beans and peas.
· Increase the intake of different seafood in place of meat and poultry products.
· Always rotate vegetable oils every month.
· Choose those foods which are high in potassium, vitamin D, dietary fiber, calcium, along with essential fatty acids. These foods include fresh fruits and vegetables, whole grains, and milk and its products.
Shaping healthy eating habits
· choose a healthy eating arrangement that meets your nutrient requirements with adequate calorie intake. You can also consider organic plant based multivitamin food supplements to meet RDA
· Record all foods as well as beverages that are eaten by you and evaluate how they suit within the healthy eating habits. You can evaluate the same at www.dietkundali.com
· Follow all food safety recommendations while making as well as eating foods in order to reduce the possibility of foodborne sickness.
How to reduce weight: Your tools in healthy eating
A lot of healthy foods, like most fresh fruits and vegetables, can be eaten without having any apprehension on weight gain. But many other healthy foods like low fat cheese, lean meats, low fat nuts, whole grain rice, pasta, or bread, and a few vegetables like coconuts have tendency to add the risk of weight gain if eaten without any control as they contain few more calories.
Keeping in mind, here are some tools which will help you to integrate weight control with your healthy eating plan.
Waist size always in control
Waist circumference — more than 35 inches for women and more than 40 inches for men in usually consider as stored excess fat in waist area. However it may not relate if your general body size is relatively large. Instead of focusing on absolute limiting value, monitor if or not your waist is growing. If you still can wear that marriage suit means you are in shape. This should give you a fair idea whether or not it’s time to reduce belly fat.
What’s your BMI?
Another tool to measure your healthy body weight is BMI (Body Mass Index). BMI (Body Mass index) defines a healthy weight based on your height. A BMI of more than30 indicates obesity. Overall, this indicates that your body weight is 1/3rd more than your standard body weight. If you have gained weight of over 2 kilos over last 6 months take steps to reduce weight by focusing on eating foods that gives low energy. If you are healthy and have no disease, you can follow a GM Diet Plan once in 2 months. Add more of whole grains, pasta, breads, cereals and fresh fruits as well as vegetables. These types of foods are low in fat but high in fiber and make you feel bulky, so your tummy will feel full on fewer calories. And always check the calories you take through drinks. Many studies tell that sugary drinks, flavored juices, soda are the major contributor to increase your weight.
Exercise: the best tool
Regular physical exercise is very important to maintain the desirable body weight. Exercise also helps to prevent many diseases and maintain good health; dietitian in Mumbai says that at least 30 to 45 minutes daily moderate intensity exercise along with 300 calorie deficient diet will help to reduce weight significantly. This might be house work (active) brisk walking, climbing stairs, yoga or any other exercise.
Rigorous activities such as playing cricket, football, running on a daily basis will provide many health benefits. Add muscle training such as suryanamaskar and stretching. These physical activities will help to maintain muscle mass, strength, as well as flexibility in the body. Physical activity helps in better insulin secretion which helps to control the blood glucose level. Regular exercise is also a confirmed treatment for prevailing hypertension. Finally exercise is very helpful for overall health.
How much to eat?
It is very important question that how much to eat to maintain healthy weight. Record your monthly ration and eating pattern. Log on to www.dietkundali.com and enter all the details. Get your diet kundali generated. You will learn that if your eating pattern if adding more calories than required. This can help you predict future weight gain. Diet Kundali also tells you if you are lacking any important nutrients. The healthy eating plan not only intends to reduce weight but also bridge your nutritional gap and change old eating habits that may lead to being overweight or nutritional deficiency It’s a long term way of eating healthy that will lead to optimal health. Weight management is part of this calculation.
Everybody is different, and their caloric requirements differ based on many factors including metabolic rate age, gender, and physical activity level. Most of the women needs 1,600 to 2,000 calories per day as per there activity level, while most of the men require 2,000 to 2,400 calories every day according to their activity to maintain their ideal weight. If you are more active, then you may need some more calories. If you want to reduce weight, you may choose to eat less the calories. However don’t go too low. If you are following GM diet plan do consider a daily multivitamin supplement to bridge your nutritional gap. Minimum daily calories for woman are 1,200 and for men are 1,500. always follow dieting under the supervision of best dietitians in Mumbai or dietitian in Thane.