Practical Tips to Reduce Weight

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health.

People are generally considered obese when their body mass index (BMI), a measurement obtained by dividing a person’s weight by the square of the person’s height, is over 27.5 kg/m2, with the range 23–27.5 kg/m2 defined as overweight.

Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility. A few cases are caused primarily by genes, endocrine disorders, or medications.

Obesity is becoming the epidemic of the new age. To have awareness about what we can do about it is essential.

Weight loss is a balance between the calorie consumption and burning.

Here are a few very practical tips for weight loss and post weight loss maintenance.

  1. Maintain a food which you will write down whatever you eat and drink and also the amount that you consume. In that journal, you must mention meal of the day, what you consume and how much. This will help you to know where you need to control your diet.
  2. Workout or exercise is a must for any weight loss regime. The more effort you put in workout in a correct and guided manner, the better results of weight loss. This step is a must as there can be no possible weight loss without workout because without burning calories and reducing the input one can never achieve weight loss. To lose weight, tone your body and maintain the weight loss, it is highly advisable to choose a workout that suits you based on your preference, your capability and your time commitments. Yoga, aerobics, gym, swimming, any sport-badminton or tennis, dance or even a simple walk – are the options.
  3. cutting down on simple carbohydrates is highly beneficial. Reduction of salt intake is also advisable.

4.Weigh yourself early in the morning – and write it down in a diary. Make column of date and weight or week and weight .Many studies have concluded that people who weigh themselves regularly tend to maintain healthy weight. You may also write the weekly weight on the calendar to keep a long term record of weight.

  1. It is advisable to cut down on the portion sizes of meals and plan your meals such that the main content of your meal is raw fruit or veg, then protein like egg or meat but either baked or boiled and then little amount carbs like rice/roti.

This said, it is always better to seek professional help with any health matters and if weight loss is also a major health concern. Talking to a trained professional like a nutritionist can be very beneficial as they can guide you with how much percentage of foods you need from each group of the food pyramid based ony our BMI. From your side, strong commitment, regularity in work out and adherence to healthy diet will yield results.

– Dr. Afroze

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