• BLOG | Fitness

3 Best Weight Loss Tips + Indian Diet Plan for Weight Loss

• 01 Feb 2021 / BY DOCONLINE

In today’s fast-paced, world where one is overburdened with work and is hard-pressed to meet deadlines, one often ends up suffering from bad-eating habits, a disturbed bio-clock and obesity due to a lack of physical activity. According to a study conducted in 2017, India has the second-highest number of obese children (14.4 million) in the world and it has the third-highest number of obese people in the world (11% of all adolescents & 20 % of all adults) after US and China, as per a DNA report.

Rising obesity rates are a major concern nowadays. Obesity is a risk factor for many chronic diseases such as Type2 Diabetes, Hypertension, and Cardiovascular diseases. Thus, managing one’s weight is an important factor in preventing such chronic diseases.

Weight management does not include fad diets that promote quick, temporary weight loss. It focuses on long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight depending on age, gender, and height. To know specifically about yourself, talk to a doctor online today. Besides, you may make a note of the following.

Three essentials for weight management are:

1. MINDFUL EATING

Follow the SIMPLE RULE: CALORIE CONSUMED, IF NOT BURNT, WILL BE STORED IN THE FORM OF "FAT.

• Keep a check on what is on your plate.

• Try not to eat post at 7 pm. If hungry, eat only some nuts or small fruit.

• The protein-rich diet will always help to control weight.

• Consume more of healthy food like fruits, vegetables, and low-fat dairy products.

• Try to avoid refined sugar-rich products from your diet.

• Cut down on alcohol and quit smoking.

• Eat food that increases your basal metabolism like capsaicin found in chili, peppers, and coffee. Make sure your coffee is not full of sugar or you are not consuming too much cocoa, zinc and selenium-rich food like nuts, or apple cider vinegar.

• Do not go on a diet as it will eventually lead to binge eating.

• Try not to eliminate any food permanently from your plate; instead, reduce its portion and frequency.

Indian Diet Plan for Weight Loss

Dietary guidelines for Indians to prevent obesity and other chronic disease include

Guidelines for Intake and Recommendations for Weight Loss

• Simple Carbohydrates: Reduce intake.

• Complex Carbohydrates and Low Glycaemic Index Foods: Increase consumption.

• Sugar: Restrict usage.

• Fiber: Maintain a high intake.

• Saturated Fats: Keep levels low.

• Essential Fatty Acids: Ensure an optimal ratio.

• Trans Fatty Acids: Reduce consumption.

• Protein: Maintain a high intake.

• Salt: Keep levels low.

A balanced Indian diet that provides essential macro and micronutrients helps in losing weight and maintains health.

Carbohydrates (Complex)

• Function: Source of energy.

• Sources:

  • Whole grains

  • Brown rice

  • Millets (e.g., ragi, oats)

  • Fiber-rich fruits (e.g., apple, banana)

  • Fiber-rich vegetables (e.g., broccoli, leafy greens)

  • Beans

  • Nuts

• Avoid: Refined flour, white bread, and sugary beverages.

Protein

• Function: Helps in bodybuilding and repair of tissues, muscles, and cartilage.

• Sources:

  • Dals

  • Paneer

  • Chana

  • Milk

  • Leafy greens

  • Eggs

  • Low-fat dairy products

Fats

• Function: Synthesize hormones and store vitamins.

• Sources:

  • Oils such as olive oil, rice bran oil, and mustard oil.

• Avoid: Butter, fried foods, and potato chips.

Vitamins and Minerals

• Function: Essential for normal metabolism, nerve, and muscle function.

• Sources: Nuts, oilseeds, fruits, and green leafy vegetables.

Fiber

• Function: Helps in better digestion.

• Sources: Oats, lentils, and flax seeds.

Herbs and Spices

• Function: Improves taste and provides anti-inflammatory and antioxidant properties.

• Sources: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, and basil.

A bowl of fruits / whole-grain chapati with dal or vegetables in breakfast is a good start to consume healthy essential nutrients. Lunch and dinner meal should have dal, a vegetable laced with herbs and spices with brown rice or chapati, low-fat curd raita and a full serving of salad. A plant-based balanced diet has shown positive results in the prevention of obesity.

2. PHYSICAL ACTIVITY

Our bodies are designed to be regularly active and have evolved in such a way as well. The Current Physical Activity Guidelines recommend 150 minutes (or about 30 minutes, five times a week) of moderate to vigorous physical activity per week. This applies specifically to weight management purposes.

Aerobic exercises like running, Zumba and more are ideal to maintain cardiac strength and burn calories as the body cells depend on a continuous supply of oxygen for energy.

However, to rapidly improve your exercise capacities, your tolerance, and performance, some anaerobic training like strength training is a must.

• Brisk walking is good exercise. Try to avoid lift for lower floors.

• Running at an intermittent pace, which is also known as interval run, is good aerobic exercise for weight loss.

• Hit the gym at least thrice a week for strength training under guidance.

• Cycling and swimming are good recreational activities as well as good toning exercises.

3. CHANGE YOUR THINKING

• Set goals that you can achieve. Start with small goals such as exercising daily.

• Don’t be harsh on yourself. Instead, feel positive about achieving your goals.

• Everybody is different, so stop comparing yourselves with others.

• Feel thankful for the healthy body you have.

• It is normal for weight to go up and down or attain a plateau. Don’t worry about that, be consistent.

• Work more towards fitness rather than just having a beautiful body.

 Long-term health benefits are an ideal investment as it helps you to enjoy life to the fullest. So, don’t just work out to look beautiful or muscular, rather focus on staying fit and enjoy the superior quality of life with a greater sense of well-being!

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