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.
Drink water instead of sugary drinks.
So this summer indulge in a healthy weight loss... :) :)
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