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 journal.in 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

Fatty tissue that can help burn calories

Did you ever think that fat could itself help burn extra calories. Fat in excess of the body’s need is used to produce heat by what is called as the brown adipose tissue. This can be one of the most promising natural ways to avoid excess fat deposition. But unfortunately this brown adipose tissue diminishes with age and its activity needs to be restored such that it can exert its calorie burning effect. Continue reading “Fatty tissue that can help burn calories”

Will overweight children grow into obese adults?

 

Will overweight children grow into obese adults?

Globally, in 2013 the number of overweight children under the age of five, was estimated to be over 42 million. Close to 31 million of these are living in developing countries, including India.

Overweight and obese children are likely to stay obese into adulthood and more likely to develop noncommunicable diseases like diabetes and cardiovascular diseases at a younger age. Overweight and obesity, as well as their related diseases, are largely preventable. Prevention of childhood obesity therefore needs high priority. Continue reading “Will overweight children grow into obese adults?”

Health implications of consuming colas

Health implications of consuming colas

Did you know? *

  • One 12 oz. regular soda contains 8 tsp of sugar, or 130 calories and zero nutrition!
  • Sugar-sweetened beverages is displacing milk as the most consumed beverage among children in certain places.
  • People who consume 1 -2 cans/ day or more of sugary drinks have 26 % greater risk of developing type 2 diabetes
  • There is a 20% higher risk of having a heart attack among those who averaged 1 can of a sugary beverage/ day

 

What do colas give you? Continue reading “Health implications of consuming colas”

How can you control emotional eating?

How can you control emotional eating

In our earlier blog posts we discussed about emotional eating and factors that cause emotional eating. While it is natural to have food cravings & hence propensity to overeat in certain situation or occasions, awareness about the same can also help you take steps to overcome emotional eating.

Here are 10 simple tips to overcome emotional eating! Continue reading “How can you control emotional eating?”

Factors that influence emotional eating

factors that cause emotional eating

What are the factors that lead you to eat emotionally? Is it stress?  Or just that “you feel like it”? Or you happen to have access to unlimited food at a party or buffet?

In our earlier blog post we had a look at some aspects of emotional eating. Here, we’ll look into some reasons that cause people to indulge in emotional eating! Continue reading “Factors that influence emotional eating”

Emotional eating – Are you a moody foodie?

emotional eating - is your eating habits driven by emotions

Are you a moody foodie?

Emotional eating is related to unreasonable and excessive consumption of energy dense foods (“comfort” or junk foods) in the absence of hunger. ‘Hunger’ is defined as the physiological (bodily) need to initiate food consumption while ‘appetite’ is the psychological urge to consume a specific type of food. Experts estimate that emotions are responsible for upto 75% of overeating! Continue reading “Emotional eating – Are you a moody foodie?”