Weight loss.... the ideal way

After a hectic though short summer semester… I am back again siting with my laptop and writing my thoughts out. I was wondering what should be the next topic to write on...it prompted to me quickly…. Weight loss… Everyone wants to do so, know about it and get the job done quickly. But none of us focus on the later part of it… the maintenance mode.

Losing weight is not just about a “particular diet” or any kind of “program” in which you get yourself enrolled…. It’s about educating oneself enough to follow a healthy lifestyle. Today getting information about this is no big deal…. Thanks to Google for being so nice to us. But the bottom line is to filter the unwanted information and get just the right amount of it. The basic thing to absorb before one start with the theory of weight loss is- you need to spend more calories than you take in. It’s important to know that the energy required for any individual is as- per kilogram of body weight.

One pound = 3500 calories. Decreasing calories by 500 per day for a week = 3500 calories lost or 1 pound.

An example of 200 kilo calories expended can occur doing: 45 min. of walking @ 3.5 mph on a 1.5% incline on a treadmill. The heavier you are, the faster you walk, the longer you walk, the greater the incline, all results in greater calories lost. It is recommended that no more than 2-3 lbs. per week be lost. Weight loss greater than prescribed weight loss is unhealthy. Individuals requiring minimal weight loss (like 5 – 10 lbs.) should not attempt to lose more than .5 to 1 lb. per week.

The most basic thing to understand is the portion size of “your plate”.  Your plate should include food from all the food groups. The large part of the energy required by the body should come from vegetables, followed by cereals (wheat, rice, bread, pasta, spaghetti and miscellaneous grains). Proteins and fruits share the equal amount of share in your plate. The part most important to focus is the fat in diet coming in form of visible fat (in form of butter, cooking oils, and saturated fats) and invisible fat (present in the food items).

Many people holds a belief that if one is eating less or cheating on the foods like avoiding the cereals…. Please the latter is not your biggest enemy!! It’s a myth guys…. One needs to understand their body. There will be initial weight loss but after reaching a “set point” of your body…. There will be no weight loss. This is the point where one has to actually jump on to the treadmill…. You got me right….. Sweat out your body!!!

 So the summary lies in the following simple points:

o    Enjoy your food, but eat less. 

o    Avoid oversized portions

o    Make half your plate fruits and vegetables. 

o     Make at least half your grains as whole grains.

o    Switch to fat-free or low-fat (1%) milk

o    Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. 
Drink water instead of sugary drinks.  

 So this summer indulge in a healthy weight loss... :) :) 

loose those extra pounds....the healthy way :)

After a hectic though short summer semester… I am back again siting with my laptop and writing my thoughts out. I was wondering what should be the next topic to write on...it prompted to me quickly…. Weight loss… Everyone wants to do so, know about it and get the job done quickly. But none of us focus on the later part of it… the maintenance mode.

Losing weight is not just about a “particular diet” or any kind of “program” in which you get yourself enrolled…. It’s about educating oneself enough to follow a healthy lifestyle. Today getting information about this is no big deal…. Thanks to Google for being so nice to us. But the bottom line is to filter the unwanted information and get just the right amount of it. The basic thing to absorb before one start with the theory of weight loss is- you need to spend more calories than you take in. It’s important to know that the energy required for any individual is as- per kilogram of body weight.

One pound = 3500 calories. Decreasing calories by 500 per day for a week = 3500 calories lost or 1 pound.

An example of 200 kilocalories expended can occur doing: 45 min. of walking @ 3.5 mph on a 1.5% incline on a treadmill. The heavier you are, the faster you walk, the longer you walk, the greater the incline, all results in greater calories lost. It is recommended that no more than 2-3 lbs. per week be lost. Weight loss greater than prescribed weight loss is unhealthy. Individuals requiring minimal weight loss (like 5 – 10 lbs.) should not attempt to lose more than .5 to 1 lb. per week.

The most basic thing to understand is the portion size of “your plate”.  Your plate should include food from all the food groups. The large part of the energy required by the body should come from vegetables, followed by cereals (wheat, rice, bread, pasta, spaghetti and miscellaneous grains). Proteins and fruits share the equal amount of share in your plate. The part most important to focus is the fat in diet coming in form of visible fat (in form of butter, cooking oils, and saturated fats) and invisible fat (present in the food items).

Many people holds a belief that if one is eating less or cheating on the foods like avoiding the cereals…. Please the latter is not your biggest enemy!! It’s a myth guys…. One needs to understand their body. There will be initial weight loss but after reaching a “set point” of your body…. There will be no weight loss. This is the point where one has to actually jump on to the treadmill…. You got me right….. Sweat out your body!!!

 So the summary lies in the following simple points:

o    Enjoy your food, but eat less. 

o    Avoid oversized portions

o    Make half your plate fruits and vegetables. 

o     Make at least half your grains whole grains.

o    Switch to fat-free or low-fat (1%) milk

o    Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. 
Drink water instead of sugary drinks.  

This summer indulge yourself in a healthy weight loss J J J