Diet in Overweight

When we eat more food than required an adipose tissue gets added. That is obtainable only from the food; we do not get it from the air we breathe in! Even if we consume fifty calories of extra food daily at end of a year we can easily weigh four pounds more. Thus the main reasons for obesity is more than enough food and almost nil exercise or even not at all!

Losing weight means losing excess fat. A pound of fat equals about 3,500 calories. To lose 1 pound a week, you would need to cut 500 calories a day or increase fat-burning activity by 500 calories a day. A diet of at least 1,200 calories for women and 1,400 calories for men is advised, since calorie intake that is any lower may eliminate essential nutrients and increase the risk of nutritional deficiencies. Diet and Regimen:

• Avoid excess eating, eating during indigestion or just after taking pervious meal.
• Avoid day sleeping; sleep in the night after one hour of your dinner.
• Do regular exercise like brisk walking (at least), running, swimming etc. avoid sedentary and lethargic lifestyle.
• Avoid eating excess sweets. Have low fat/skim dairy products. Avoid product like chocolates, ice creams, cheese, paneer, sugar etc.
• Take non-vegetarian food like chicken, fishes, eggs, meats etc. in moderate quantity. Avoid red meat (lamb/pork/beef) but be on white meat (chicken/fish). Remove fat from meat & skin from chicken.
• Try to minimize excess oil & ghee in cooking, Use a nonstick pan for cooking. avoid hydrogenated vegetable oils, Instead of frying things try to consume roasted things & change your cooking techniques a little. Grill or bake food instead of frying. Cook vegetables without fat by steaming and boiling.
• Use low fat spreads and chutney on bread instead of butter and cheese.
• Don't consume excess alcoholic drinks or water on empty stomach. Avoid aerated drinks and cold drinks.
• Intake of fat and carbohydrates should be restricted.
• Fruits and green vegetables are low calorie foods, so over weight persons should use these more frequently. Include the green leafy vegetables, sprouted moong beans in your salad. Salad is to be taken without any dressing . If you want relish it, take it with lemon juice and salt. Salad should form a major part of meals
• One should avoid intake of too much salt . Salt may be a factor for increasing the body weight.
• Milk products like cheese, butter should be avoided because these are rich in fat.
• Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful for loosing weight.
• Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways. .
• Do not drink water immediately after meals. Drink it after half an hour. Try to drink warm water.
• Serve dressing and rich sauces separately so that you can minimize their intake.