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Measures weight loss?

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
Hi myself is XXXXXXX now a days iam gaining weight i almost gained 8kgs can you suggest some measures to reduce the weight
Tue, 11 Jun 2013 in Weight Loss
Answered by Meenakshi Attrey 7 hours later

Thank you for posting the query.

The possible reason for the sudden weight gain in your case might be the lack of balance in the diet and physical activity. Diet or exercise alone cannot XXXXXXX the requirements for a healthy weight loss. Hence, the focus should be on balanced combination of both in the daily routine.

The main aim of the dietary modifications to achieve gradual and healthy weight reduction is to decrease the total calorie intake so that the body would start using its fat reserves.

Considering the following points would help you in managing the weight:

•     Reduce the calorie intake: Foods XXXXXXX in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet. You can start with a simple practice of avoiding sugar in your beverages like, tea and coffee, replacing the white bread slices with whole wheat breads.
•     Choose the fat wisely: The saturated fats like ghee, vabaspati, cream and butter do not qualify to be a part of your weight reduction diet plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods.
•     Include fiber sources in your diet: Fibers are the insoluble parts of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not make us feel hungry. The fiber XXXXXXX foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight.
•     Stay Hydrated: Drink water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated.
•     Limit the intake of sugar, cream, cakes, chocolates, candies, sweets and restrict rice intake to once per day, preferably for lunch.
•     Divide your meals into smaller but frequent portions. And start the meals with raw salads, clear soups or even a glass of plain water.
•     Choose the low fat dairy products. Include low fat curd in daily diet.
•     If you eat non – vegetarian foods, stick to leaner options of fish and chicken and avoid egg yolk. Red meat and organ meats are also not suggested.
•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities. Also include green tea in your daily routine as this helps in boosting the metabolism.

Plan your meals as per the following sample diet for quick results:

Early Morning: Green tea ( sugar less)
Breakfast: non fried preparations/ whole wheat breads/ vegetable pohs / idli sambhar etc.
Mid-Morning: Fruits ( avoid the carbohydrate XXXXXXX fruits like mango, sapota, grapes, banana, custard XXXXXXX and watermelon)
Lunch: 2 chapatti + sabji I katori + boiled rice 1 katori + dal – 1 katori + salad 1 katori
Evening Snacks: Tea / Coffee (less or sugar) + high fiber bis. OR Sprouts 1 katori
Dinner: 2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori.

Start your meals with salads and buttermilk, and stop eating when you are just full.

Make healthy lifestyle changes and follow a balanced activity routine. Indulge in activities like playing badminton, swimming, jogging etc. this would not only help u burn those extra calories, but would also provide a break from the routine.

Hope this would help you.


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