With the start of every new year all of us make resolutions. Topping the list, of course, is the inimitable resolve to ‘lose weight and go on a diet’. We all hope that this year is definitely the “one” when you will go on a diet, exercise like there’s no tomorrow and will get those six-pack abs you have been dreaming about.
Does this scenario sound painfully familiar? We know what happens next, you go on a crash diet, start going to the gym and then a few weeks later you end up eating that chocolate cake all by yourself and get too busy to exercise. Well, you did attack that treadmill for three weeks and you need a breather, right? And after all that starvation you are allowed some of your favourite foods, right? This phenomena is called the “crash”, after which guilt sets in and there is no looking back… until of course December comes around again and we go full circle.
The remedy is easier than you think. The most important thing to remember is that these goals should not be short-term but a change in lifestyle. There are no shortcuts in life and no speedy way to lose all the fat you have accumulated over the years. Diet pills and instant weight loss formulas do not work here.
However, with the new research there is good news that you can lose that fat and keep it off by following some simple rules.
Increase water intake
Try to drink more water, the less you drink, the more your body retains. When you do not drink enough, the body goes into conservation mode and stores it. It is a known fact that water retention means extra weight. Try to drink at least eight to ten glasses (8oz.) of water daily. The best way is to keep a bottle handy and keep sipping throughout the day as it will also flush out all the toxins from your body. Mostly when you feel hungry, its not hunger but thirst instead. Try to drink water first whenever you feel hungry.
Cut out sugar from diet
It may sound quite drastic, but sugar is poison for your body. It is even more dangerous than fat which is actually beneficial if consumed wisely. It is difficult to cut out sugar totally from your diet, and it maybe hard at first so begin by decreasing it gradually. This way you are not giving up desserts altogether but consuming them in lesser quantity. After you are comfortable with this, try decreasing it further.
Regulate fat
Ditch all deep fried foods. Do you know that most fast foods like hamburgers and fries, two slices of pizza, two pieces of chicken broast, or food like biryani or samosas/patties have as much calories as you should be eating in a day not in one meal. No wonder it’s easy to put on weight.
It’s the mindless eating that leads to weight gain. Add sugar to fat and it becomes a lethal combination, e.g. ice cream, cake, brownies, doughnuts and all the local desserts.
However, it is difficult to stop eating all these foods and you may also have withdrawal symptoms. Have you ever noticed that it is your mind that craves for junk food not your body. Your body cries out for good nutrition, but the brain takes over. There are subtle signs that can tell you when the body is trying to communicate with you. Fatigue, headaches, backaches, weak immune system, irritability, sleep disorders are a few ways the body tells us it needs better nutrition. We take better care of our cars than our bodies. Would you put contaminated oil or petrol in your car?
We abuse this wonderful gift that God has given us. So cut down the amount of junk food to the minimum. Cook in healthy canola or soybean oil, and do not use excessive amounts. Try and stay away from dairy fat like cheese, cream and full fat milk.
Increase fibre
This means eat clean and green. Instead of reaching for that candy bar in the fridge, eat an apple or orange instead. Try to include more fruits and fresh vegetables. Just cut them up and keep them in the fridge and snack on them instead of chips and nimko.
Another wonderful way to add fibre is beans and lentils. Dals and beans like chickpeas can be cooked in the form of a soup and they are very satisfying and filling as well.
Exercise
It’s the last but the most important rule. However, start it very slowly and gradually as beginning an exercise programme after a sedentary lifestyle is not easy. Your goal should be small and achievable. When we set high targets, we tend to crash easily. To avoid doing that pick something you can do easily.
Start with a 10-minute brisk walk if possible. Add a few jumping jacks during the day (not for people with back, knee problems or severely overweight.) Invest in a jump rope and try using it three times a day at different times. Dance to your favourite song.
All these are inexpensive but beneficial ways to lose fat. Recent studies have established that exercise done in intervals is far superior to one 30-minute walk. So that makes it easier for all of us who cannot find time to workout. The bottomline is to increase your physical activity.
These lifestyle changes should take you in the right direction towards health and fitness. Start today. The secret of the success is “consistency”. If you fall back one day and have an eating binge, no problem. Begin again the next day. That’s all it takes. Have faith in yourself and you will do it. You will be amazed at how good you feel after eating healthy and being physically active. |
