What is dieting? What does it mean?
Dieting, mainly
it means trying to reduce excess of body weight. The only way to loose
fat is by consuming fewer calories per day than your body needs.
Insulin resistance is a major cause of excess weight / obesity, so make
sure you consult your physician before opting for any dieting plan.
Here are some tips for successful dieting which are based on information only.
1.
Drink at least 2-5 liters of water everyday, depending upon the type of
weather conditions. Tea, Coffee and alcohols are not to be taken as the
substitutes for pure water as these products contains dehydrating
agents; they rather get rid of water from the body reserves. Soda and
juices also reduce the urge to drink water.
2. Avoid junk food.
Junk food means: food which has low nutritional value and high fat,
sugar and calories content e.g. salted snack foods, candy, gum, most of
the sweet desserts, fried chips, chocolate, cakes, soft drinks,
hamburgers etc. These contain very little protein, vitamins and very
high calories.
3. Eat small meals at frequent intervals instead
of one large meal and avoid late night meals/snacks. Eating smaller
meals during the day means control on obesity. The truth is that when
you eat more often, your metabolism speeds up as the body understands
there is more food on the way and better metabolism means your body
burns off calories instead of storing them.
4, Avoid ready, processed food in which preservatives are used.
5.
Avoid fatty food and alcohols: Alcohols have to be metabolized by the
liver, so the liver can't perform the same job of, metabolizing fat at
the same time. Fats: Include minimum possible oils to get fewer
calories, in to your diet. Make sure to burn fat, you consume to reduce
your excess weight.
6. Get your diet plan worked out by the
dietician who will prepare the exact number of calories in-take for
your dieting plan. Eat right kind of diet, introducing fruits and
vegetables of all colours in your menu.
7. Choose the right kind
of exercises according to your routine and activities. Make sure your
exercise routine more interesting by using exercise audios/videos.
8. Food selection should be based on the lowest amount of sugar, sodium and carbohydrates.
9. Never keep on eating from a jar, as like this you will not be able to have a check on yourself on the quantity intake.
10. Soups are the best way of filling yourself but make sure you take freshly prepared soups to avoid intake of preservatives.
11. When coming to eating desserts, take a small amount.
12. Don't skip a meal as by doing so you tend to overeat during the next meal.
13. Keep daily record of intake and how many calories you are using.
14, Eat fruits and vegetables salad for snacks instead of salties and fried chips.
15.
Eat fresh fruits and vegetables (unless these are baked or tossed with
butter) as most of these contain low fat and calories. Many of these
contain important vitamins and fiber. Avoid avocados, coconut and
olives as all of these contain fat naturally.
This mail is by Sandeep Khode.
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