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There's no quick fix
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Some tips on losing weight the healthy way
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Fruits and vegetables make great low-calorie snacks for weight-watchers.
A COMMON New Year resolution is to lose weight. But even a month or two into the New Year the resolution is forgotten. And life goes on... and you just keep adding adipose. At the outset, one must remove some misconceptions about dieting.
Everyone wants to lose weight quickly but there is nothing like instant weight loss or a quick way to lose weight. Most of the time, instant weight loss is just fluid weight that melts away from the body and crash dieting or starving can be very harmful.
Choosing a fad diet or low calorie meal replacement diet does promote quick weight loss but the results are short-lived. The loss is because water and protein are lost from the body rather than excess fat. You may lose weight, but gain it back just as quickly when you return to your normal diet.
Diet and exercise
A combination of overeating and lack of exercise cause obesity. If you eat more calories than you burn off during normal daily activity, then the surplus calories are stored as fat. There is no magic cure for obesity. But you can achieve a lower, healthier weight by increasing your level of physical activity and reducing your calorie intake. This can be achieved by combining a low fat diet with some form of regular physical activity. A healthy weight loss diet must provide all the nutrients that the body needs. As these nutrients have to come from a lower calorie intake, it is important to cut down on confectioneries, cakes, biscuits, sweets and alcoholic drinks that are relatively high in calories, but low in nutrients.
Eat plenty of fruits and vegetables. Fruits and vegetables are good sources of vitamins and minerals and they are also low in calories. They are a great snack for weight loss and a good choice for a low calorie dessert.
Eat foods high in fibre. Fibre in foods also makes you feel full. Foods high in fibre include whole grains, beans, nuts, fruits, vegetables and oat bran. Eat slowly. Keep tempting foods out of the house to help prevent binges. Drink at least eight to 10 glasses of water everyday.
Starchy foods
There is a misconception that starchy staple foods such as bread and rice are fattening. Starchy foods help satisfy the appetite because they are filling rather than fattening. Whole grain foods such as whole meal chapatti and brown rice are preferable to refined foods as they provide significantly more vitamins, minerals and fibre.
To reduce fat intake choose lean cuts of meat. Trim all visible fat before cooking. Poultry should be eaten without the skin and fish should be steamed, grilled, baked or microwaved rather than fried. You will lose one kg or more during the first week on any weight losing diet, due to an initial loss of water from the body.
Eat your breakfast
Always eat breakfast. Skipping breakfast sends a message to your body that you're starving because you haven't had food in the last 10-12 hours. Avoid skipping meals since it slows your metabolism and causes your body to store fat.
Be physically active. You must be physically active in order to lose body fat and keep muscle mass. Exercise regularly.
Find an activity you enjoy and participate for 30 minutes daily. The successful slimmer loses weight slowly and surely and establishes a healthy eating and exercise pattern that will last a lifetime.
In this way the body's stores of fat tissues are gradually reduced. So that weight loss is permanent.
MUMTAZ KHALID ISMAIL
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