HOW I CAN LOSE WEIGHT?

In social gatherings, family functions, college or school parties you feel dejected, most times unwanted. Whenever you pose for photographs you are always being laughed at for your size. While shopping you have to ask for oversize dress with embarrassment. You may have followed various magazines or articles on dieting. You lose weight for a short period. However, as soon as your dieting is over your weight goes straight back on. Now you are on verge of patience.

I know you are dejected, disappointed, frustrated, de-motivated………

My dear friend losing weight is not a difficult task but keeping it stable is challenging. Before giving you tips how to reduce weight effectively I want to ensure that whether you are overweight or obese.

Use this formula to check your BMI.

BMI= weight (in kg)/ height (in m2)

For example:

if your weight is 90 kg and height is 1.92 metres. Convert (1.92) height in meter into metres square (3.61). Then divide your weight (90kg) by height in metres square (3.61) = 24.93 is your BMI.

BMI considered optimum for Asians (adults) by WHO.

BMI (kg/m2)	Status
25	Overweight
30	Obese

Now you must have been done with calculations. So what is the result? If you have found your BMI over the limit given for healthy person, you need to look into the matter. If your BMI is between 25 and 30, you have to pay little attention. And if it has crossed 30, then you have to make more efforts.

Dear don’t lose hope. It’s never too late.

Today I will give you simple tips to maintain healthy weight. This will show you results but you have to be consistent.  It needs a change in your lifestyle such as, your eating pattern and the physical activity you do.

EATING PATTERN:

·        No skipping, no weight gaining. Skipping meals is never going to help you in weight loss. In fact, skipping meals will make you more starve and end up in eating more and something unhealthy. This will further hamper your weight loss efforts.

·    Frequent meals, frequent weight loss. Have small, frequent and regular meals. Don’t let your stomach long for food. Frequent meal doesn’t mean you can have junks. This is for healthy snacking like fruits, salads etc. only.

·      Delicious home-made food will make you delightfully healthy. Yummy delicious home-food can be a healthy substitute to fast foods. Cook food at home keep an eye on fat, and simple carbohydrates (sugar, fruit juice, corn syrup).

·         Storing healthy food will make your healthy weight. Always keep enough healthy food in store in kitchen and refrigerator so that whenever your stomach cramp, you have something healthy to eat. No-No!! don’t store puddings or wafers.

·    Grace with your presence in parties with half filled stomach. Before going for a party half-filled stomach with something healthy. This will prevent you from stuffing in the party.

·     Balance in plate will make your weight balance. Don’t fall into trap of zero figure. Our body requires all nutrients from each of the food groups. Make sure that your plate has all food groups like Proteins, Vitamins, complex Carbohydrates and good Fat.

·      Munch more fruits and raw vegetables, crush more weight. When hungry between meals, munch fruits and raw vegetables. That’s the best way to have your stomach full in a most healthy manner. Ditch fried items.

·        Drink water, look like daughter. When you are hungry, drink water. It will prevent you from gorging. 

Good cooking methods	Bad cooking methods
Baking Boiling Roasting Steaming	Deep frying Pan frying Grilling Smoking
Good source of nutrients	Bad source of nutrients
Oatmeal, whole-grain bread Beans, peas, lentils Skimmed milk and its products Unsalted nuts- avocados, almonds	Sugary cereals, white bread Cakes, candy, cookies, desserts Whole milk and its products Butter, ghee, vanaspati

PHYSICAL ACTIVITY:

• Make a goal to clean bold the weight. Engage in regular physical activity. Walk and exercise 15 minutes each, 5 days a week. 

• Slow and steady wins the race. When starting a new physical activity, try not to be too harsh with yourself. Slow changes give you consistent success. Remember, quick weight loss methods do not offer lasting results.

• Don’t lose your heart. Don’t get disappointed if you miss one or two days exercise due to any unavoidable circumstances like rain, fever etc. Occasional slip is pardonable, but don’t make it routine excuse. Remember changing lifestyle is a testing process. 

• Hold persuasion, hold weight. I know your mobile is your temptation. Why not to use it for counting your steps. If TV serials or cricket lures you, why don’t you record that episode for later show? 

• Walk when you talk. If your partner engage you in mobile. Why not to walk when you talk.

• Have a break have a walk at working hours. After every 2-3 hours go and see how beautiful your office/college/school is. When at home enjoy fresh air at terrace/balcony. 

• Activity, with a friend, is no more boring.  Activity with a friend can be more fun and make you more engaged. You are more likely to be committed if your friend joins you in the activity.

• Dare your friend. Challenge your friend for race, or hopping rope. This will benefit you both.

• Celebrate your achievement. Go for a walk and celebrate your success with a friend.

It will be beneficial if you consult weight-loss specialist. He will revise your activity level specific to your needs every few months based on your progress and overall health. Also ask your doctor for any investigation if he suspect any disease like Diabetes, Hypothyroidism etc.

By this time you must be feeling hungry. Scroll down and find a delicious healthy snack.

Slice washed apple with skin. Pour toned yogurt. Sprinkle black pepper or cumin powder.

Looking yummy? It’s yummy as well as healthy. It has protein, complex carbohydrates, fiber, calcium, potassium, vitamin A, vitamin B6, vitamin B12 and vitamin C.

Go ahead and have it.

In the next blog I have something beneficial for you.

Disclaimer: The information provided in the article purposes only to understand health and treatment conditions in a better way. It should not be taken as the substitute of medical diagnosis. It is requested to not to use the website matter for diagnosing any disease. It is suggested to consult a doctor before following the tips. 

Would you like to consult us? Ask your question.

homeopathywellnesscenter@gmail.com

KK’s Homeopathy & Wellness Center