WEIGHT LOSS DIET
Obesity is a problem of modern world. Every third person is obese and this ratio is increasing day by day. There are different diets available in the market these days, but one has to be very careful in selecting a diet well suited to his or her requirement. The fast track weight loss diets which promise rapid weight loss are not only unhealthy as they lead to nutritional deficiencies but also lead to weight regain.
An ideal weight loss program should focus on lifestyle modification. The sedentary lifestyle of modern man along with the easy and abundant availability of fast foods is one of the major factors that have contributed to the problem of obesity.
Diet Mantra weight loss program focuses on natural way to lose weight by including all natural foods in the diet plans for the clients. Our Dietitians who are trained by Nutrition expert Namita Jain make customised weight loss plans for the clients keeping in mind their cultural, religious, dietary, medical and professional background.
Following are the strategies involved in a healthy weight loss program.
Energy requirement and weight loss
Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you’ll gain weight.
To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
- Reduce the amount of calories you eat
- Increase your levels of activity.
Gradually introduce changes
Even small changes can make a big difference. One extra biscuit a week can lead you to gain 2.36kg a year – cut that biscuit out of your diet and you’ll lose the same amount.
You’re also more likely to stick to, say; swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, i.e. lifestyle change for life.
Increase your activity levels
Every single time you exercise more than usual, you burn calories and fat. Even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week. There are lots of ways to increase the amount of activity you do.
Team sports, racket sports, aerobic classes, running, walking, swimming and cycling will all improve your fitness levels.
Decrease your calorie intake
If you’re overweight, you can’t continue with your current eating habits if you really want to lose weight.
Fat contains the most amounts of calories out of all the food types (protein, carbohydrates), so a good way to reduce calories in your diet is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
Show your patience and perseverance
It might take a week or two before you notice any changes, but they will steadily appear. After the first month or even before you’ll be able to see the results and measure them in terms of looser fitting clothes.
Health Benefits of weight loss
Studies show that overweight women who lose between 5kg and 10kg halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably.
Apart from diabetes, the risk of other diseases like hypercholesterolemia, hypertension, hypothyroidism, cancer, infertility in females reduces considerably with weight loss.