STAY FIT AGENDA

Once you have decided to reduce your weight, there are a lot of things which need to be taken care off. Since individual gains weight slowly so the vice-versa process should also be slow. Small things can help a lot in the complete weight losing process, they can be of extreme help in staying fit. Start by bringing in some lifestyle changes:

• Once you have decided to reduce your weight, you have to cut down your alcohol consumption level. Remember, alcohol will activate your body to store fat around your stomach, which will never help you meet your targets.
• The best way of getting your body in the habit of workout is to start with brisk walking every day or three days in a week. Let your body adopt the changes and then slowly increase your workout time. Try to do as much physical activities as you can; like use stairs instead of life and escalators, walk down if the distance is less.
• Drink at least 10-12 glasses of water every day to flush toxins and waste products. Hydrated body tends to metabolize the fat more effectively.
• Increase the physical activity by following aerobic exercise such as jogging, brisk walking, cycling or swimming for at least 30 minutes daily, along with diet modification would help you lose weight.

Here are some of the pointers which might help in losing weight in most effective ways – Eating habits and things to take care while eating:

• Don’t keep weighting yourself frequently and feel joyous or sad. Measure your body fat once a month to see the real results.
• Eat a low-fat diet, but don’t omit fat from your diet completely. Your diet should provide 15 percent of the calories from the fat. Avoid cookies, baked food and chips as they are higher in fats.
• Avoid all fad diets. Instead eat a variety of foods that provides you with all the essential nutrients.
• Don’t skip meals. Instead eat four to five small meals in a dat.
• Take a high-fibre food (30 to 50 gm a day). High fiber foods add bulk to your diet and are disease preventers. They also slow down the process; helps keep your insulin level steady and also promote the use of food for energy rather than for deposition as body fat.
• Try taking a toned milk products. You can eat egg white (boiled or poached) and avoid egg yolk.
• Include plenty of green leafy vegetables, salads, low calorie snacks and drink liquid food such as, clear vegetables soup, lemon water, tomato juice, tender coconut water, thin buttermilk, etc.
• Avoid high calorie fruits like mango, banana, chiku, grapes, pineapple, custard apple. You can eat apple, watermelon, musk melon, pear, papaya, guava, orange and mausambi.
• All vegetables except potato, arbi, yam, lotus stem are low in calorie and can be consumed in plenty.
• Eat moderate amounts of whole grain cereals such as chapatti, rice and pulses.
• Do not use more than 2-3 tsp oil in your cooking. It’s enough for tasty food.
• You need to avoid all high calorie foods like sweets, desserts, chocolates, dry fruits, namkeens, red meat, fruit juices, carbonated drinks and fried foods like samosa, vada pav and pakodi.