Weight loss should be well planned

Weight loss should be well planned. With miracle diets around every corner, here are the basic rules of weight loss...

To lose weight you need to create a calorie deficit. A weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.

If you do without your 250-calorie chocolate bar and burn 250 calories by running three miles, you will create a calorie deficit of 500 calories. Do this everyday and you will have a deficit of 3500 calories in one week.

How many calories should you consume to lose weight?

To lose weight, the American College of Sports Medicine recommends a minimum consumption of 1200 calories per day. If your calorie consumption is less than 1000 a day, your body is in danger of not receiving an adequate supply of nutrients. The body then enters a state of semi-starvation, lowering the metabolic rate and depleting the body of its energy stores.

When counting calories, is it necessary to consider the nutritional value of foods?

When you plan your meals, look at the caloric content and body's nutritional requirement simultaneously. The body needs nutrients from various food groups. To lose weight it is best to consume foods such as watermelon, marsh melon, cucumber, bottle gourd, snake gourd, pumpkins since they are light, filling and easy to digest. Also the diet should have fibre-rich food and vegetables as it helps in elimination. The diet should also include low-fat dairy products, white meat over red meat, sprout and wholegrain products. Having a positive mind and right spirit also helps you in knocking those kilos.

Diet plus exercise

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include:

• Decreased fat consumption
• Portion control
• High fibre
• An active lifestyle
• Consistent, sensible eating and exercise habits

Exercise is crucial

Cardiovascular exercises help reduce body fat and burn calories. Also, metabolic rates can increase up to 25 per cent for six to eight hours after a cardiovascular workout. A duration of 30 to 60 minutes of low-impact cardiovascular activity is recommended to lose weight. Examples of low-impact exercises are walking, swimming or cycling.

Strength training improves bone density, builds strength and enhances the metabolism. You can strength train on various types of equipment in a health club, gym or at home. Strength train two to three times per week.

(Inputs from Mumbai-based weight management expert Namita Jain)


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