In the glamourous world of now a days life,
beauty is considered the key of success. Slim or healthy
is the basic part of beauty. Secondly, most of the over
weight / obese persons have one or another kind of a problem
/ disease related to their weight.
Most of the doctors ask a thin man to gain
weight and a fat one to lose
weight. So the people get confused as what
they should do. The solution is to remain healthy and that’s
what the doctors recommend.
Staying healthy means that a person should
be average, by working as hard as much he eats. Nowadays
about all the heavy works are done by automated machines,
while in the past, people used to work hard thus living
a healthy life. In the mechanic life of now a days, hard
work might be replaced by the exercise.
Every one should strive to maintain a "natural
weight." (Average person needs 1,700 to 3,000 calories
daily, just to meet his physiologic needs in order to support
growth and normal day to day activities) Natural weight
is maintained, when you are having a healthy and balanced
diet with sufficient calories to sustain growth and usual
daily activities.
Say "NO" to dieting!
Diets are a short term weight
loss solution, also do not work much effectively.
Moreover you can’t diet forever, you desire to eat
properly sometime.
Weight loss or gain is
directly related to the balance between the intake calories
in the form of your daily food and the calories you burn
through daily activity and / or specific exercise, such
as sports.
To lose weight and keep it off, the best
way is to gradually decrease the amount of food. By altering
the eating habit contineously, one can lose weight easily,
without depriving of the things he loves to eat..
Here are some simple steps to lose
weight;
Cut down rich fat foods
by reducing the amount of butter, use a low fat butter instead..Eat
less meat and slowly increase the amount of vegetables.
Do not end the use of fats completely,
instead cut back on your fat intake gradually. Fats help
us to feel being full for alonger time by taking more time
to be digested and constitute necessary part of a healthy
diet. Use healthy natural fats from dairy, poultry and lean
meats. One can also cut down the fats in his food by broiling,
barbecuing, baking or sauteing. Do not fry food.
Increased use of fiber intake:
Fiber helps curb hunger pangs. It is much harder to chew
and break down the fiber in the body. More time, we chew
our food, the fuller we feel for a long and less we eat.
Daily recommended intake of fiber is between 25-35 grams.
Whole grain bread, cereals, whole grain rice, lentils, beans,
fruits and vegetables, all are rich in fiber.
Eat your Calories
Drink water with all your meals and snacks. A glass of juice
may be replaced by a fruit, as it is more nutritious and
contain few calories. In the thirst, go for a glass of water
instead of a soda or cola, as water is more thirst quenching
annd it has no calories at all. Renfrain soda and colas,
they contain a lot of sugar and hence calories. By eating
your calories you will feel much less hungrier.
End snacking after dinner!
A bad habit, which relates to be overweight is to enjoy
snacks after dinner / close to bed time. After dinner, tendency
is to go straight to bed, so whatever has been eaten, remains
in the system and converts to fat. Avoid this habit, try
going to sleep earlier but give food some time to be digested.
Eat Slowly
Be ralaxed and take your time to enjoy the food, you are
eating. You will not only taste the food better, but also
feel being full after a meal. Eating quickly, usualy leaves
unsatisfacrion, as though have not been eaten enough and
as a result, still hunger feeling and want to eat more.
