By
Niti Munjal
Fat in the body accumulates over a number of months or years and
doesn't add up overnight. To expect body to lose this fat quickly is
very unrealistic but a number of people commit this mistake. Moreover,
It takes great determination to lose weight which has increased over
last so many years. At times people resort to heavy exercises in gyms or
fitness centers and end up getting disheartened when they don't see
significant change in the weighing scale.
Exercising without proper diet management is not the solution to lose that accumulated fat as is going on a crash diet. Instead making dietary modifications along with lifestyle changes and some amount of physical exercise is the success mantra. For healthy weight loss both dietary modifications and exercise should go hand in hand. It also depends on how and what types of exercises are advised and at what times of the day and what meal pattern should be followed before and after the exercise.
Unfortunately there is a big misconception amongst the masses that exercising alone can help in weight loss. Hence first thing that people do when they want to lose weight is hit the Gym but they forget to balance their dietary intake accordingly. Moreover when on exercise regimen, people tend to eat more and also end up choosing wrong options thus adding on to the reasons for failure of their weight loss program. A bottle of a cold drink or a burger might more than compensate calories burnt during exercise sessions. Although strenuous physical exercises in gym help to tone up the body, as extra fat gets converted to muscle, but the weighing scale might not show any change. This leads to people give up way to early as that constant motivation of seeing one's weight fall in the weighing scale is missing.
I always advise my clients to follow simple stretching exercises at home or walk for 30-45 minutes on a daily basis. Walking early mornings is the best and safest exercise even for patients suffering from various diseases whereas people who are completely fit cardiovascular exercises such as swimming, skipping, cycling, running and jogging are best for fast weight loss.
Moreover one should remember importance of changing his / her diet pattern when on a weight loss mission. A wholesome diet, including healthy carbohydrates, essential fats and good proteins is also very important. Diet should include green leafy vegetables, fresh fruits, lean meats, egg white and curd. Also intake of natural anti-oxidants in diet through Green Tea and fruits like Strawberries should be increased. Once a routine is set, I gradually recommend cutting down on red meat, fried items, butter, cheese and junk food. All these ensure that body gets adequate amount of nutrition even when trying to lose weight.
Following are some tips on healthy eating for weight loss:
* Always watch portion sizes
* Increase number of meals to keep metabolism rate high
* Read nutrition labels on packaged foods to understand freshness and nutrient content of the product
* Foods high in sodium and fat should be avoided
* Early dinners are always good
* Drink plenty of water
In essence, weight loss is majorly dependent on maintaining some sort of physical activity along with a healthy diet pattern. There is no harm in having foods that one likes but it is important to keep a watch on the portion sizes. Remember excess of anything is bad for the body which has been designed for variety.
Exercising without proper diet management is not the solution to lose that accumulated fat as is going on a crash diet. Instead making dietary modifications along with lifestyle changes and some amount of physical exercise is the success mantra. For healthy weight loss both dietary modifications and exercise should go hand in hand. It also depends on how and what types of exercises are advised and at what times of the day and what meal pattern should be followed before and after the exercise.
Unfortunately there is a big misconception amongst the masses that exercising alone can help in weight loss. Hence first thing that people do when they want to lose weight is hit the Gym but they forget to balance their dietary intake accordingly. Moreover when on exercise regimen, people tend to eat more and also end up choosing wrong options thus adding on to the reasons for failure of their weight loss program. A bottle of a cold drink or a burger might more than compensate calories burnt during exercise sessions. Although strenuous physical exercises in gym help to tone up the body, as extra fat gets converted to muscle, but the weighing scale might not show any change. This leads to people give up way to early as that constant motivation of seeing one's weight fall in the weighing scale is missing.
I always advise my clients to follow simple stretching exercises at home or walk for 30-45 minutes on a daily basis. Walking early mornings is the best and safest exercise even for patients suffering from various diseases whereas people who are completely fit cardiovascular exercises such as swimming, skipping, cycling, running and jogging are best for fast weight loss.
Moreover one should remember importance of changing his / her diet pattern when on a weight loss mission. A wholesome diet, including healthy carbohydrates, essential fats and good proteins is also very important. Diet should include green leafy vegetables, fresh fruits, lean meats, egg white and curd. Also intake of natural anti-oxidants in diet through Green Tea and fruits like Strawberries should be increased. Once a routine is set, I gradually recommend cutting down on red meat, fried items, butter, cheese and junk food. All these ensure that body gets adequate amount of nutrition even when trying to lose weight.
Following are some tips on healthy eating for weight loss:
* Always watch portion sizes
* Increase number of meals to keep metabolism rate high
* Read nutrition labels on packaged foods to understand freshness and nutrient content of the product
* Foods high in sodium and fat should be avoided
* Early dinners are always good
* Drink plenty of water
In essence, weight loss is majorly dependent on maintaining some sort of physical activity along with a healthy diet pattern. There is no harm in having foods that one likes but it is important to keep a watch on the portion sizes. Remember excess of anything is bad for the body which has been designed for variety.
Niti Munjal is part of a team of Health professionals i.e. Doctors and Dietitians
who work in tandem on various health and nutrition related problems.
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