Tips to reduce and maintain healthy weight
Do not skip meals
Eat balanced diet. Include cereals , pulses, green leafy vegetables, other vegetables, moderate vegetable oil(un saturated), fruits, restricted sugar, skimmed milk and its products daily in proper quantities to meet the requirements of carbohydrates, protein, fat, vitamins, minerals and fibre by the body. Calorie reduction is the most important requirement for weight loss. Cut down of 100 calories per day leads to 4.5kg weight reduction per year.The total calories from food should be 25-30% from fat in the form of unsaturated fat, 15% from protein and 50-60% from carbohydrates in the form of complex carbohydrates like wholegrains, vegetables and fruits.Reduction of 500calories from Basal energy expenditure helps to reduce 9 kg weight per year.
Go for whole cereals and pulses like wheat, ragi, jowar, millets rather than refined ones like maida and its products like bread, biscuits, refined noodles, pastries etc
Don’t be over restrictive like avoiding one or two meals and replacing it with fruits or juices.
Regular physical exercise(brisk walking for 45 minutes for 5 to 7 days a week)
Physical activity contributes to weight loss, decreases abdominal fat, increases cardio respiratory fitness.
Exercises like aerobic exercise, swimming, bicycling, jogging, dancing leads to these benefits.
Brisk walking is one of the easiest ways applicable to almost all age groups. Weight lifting can also be helpful to loose weight.
You should be more active everyday by doing routine work like climbing up stairs rather than taking elevator or walking somewhere rather than driving , engage yourself in gardening, household work rather than using electronic gadgets and this can help you to burn calories without much difficulty.
Watch your food portion size
Inclusion of liberal amount of fresh vegetables and fruits reduces hunger pans, maintains your blood sugar and prevent constipation because of its fibre content and it is abundant in phytochemicals , antioxidants which prevent against cancer
Try to include fruits with skin because deskinning removes fibre.
No fat or low fat dairy and its products can be used.
Drink liberal amounts of water frequently like one glass of water once in two hours intervals.
Get rid of deep fried items and calorie dense foods.
Avoid fatty items like mutton, beef, pork, crab, prawns.
Include fish or fish oil , soya and its products weekly twice because of its omega3fatty acid content.
Eggwhite can be taken daily.
Healios Obesity and Diabetes Center
Nutritive sweeteners: White and brown table sugars, molasses, honey, syrups are nutritive sweeteners.In addition sugar alcohols derived from fruits (or) commercially made are also nutritive sweeteners.The most common sugar alcohols include sorbitol, mannitol, xylitol and maltitol.All nutritive Sweeteners provide calories to the body and may affect your blood glucose.
Non nutritive sweeteners are the true artificial sweeteners. They do not provide calories and will not influence blood glucose. These include Saccharin, Neotame, Aspartame, Sucralose, Stevia Acesulfame Potassium(Ace-k)