|
Weight management advice Your weight is more as compared to your height. It is essential to reduce the weight to ideal body weight and also to maintain the weight as efficiently as possible. There may be a positive balance where the intake is more than the expenditure. Weight reduction involves healthier food choices, exercises and lifestyle modification.
The goals for weight management should be personalized and realistic. Encourage the other family members also to have healthier food choices so that you are not left lonely in weight reduction. A balanced energy controlled diet is useful for weight reduction. Avoid consumption of alcohol and foods high in sugar. Reduce the intake of animal fats and prefer vegetable oils. Avoid animal protein and prefer plant protein like pulses, legumes and sprouts. Have complex carbohydrates like whole grain cereals, fruits as it contains fiber that is useful in weight reduction. Avoid intake of red meal instead have lean meat. Prefer foods that contain natural sugar rather than added sugar. Prefer foods that have high water content as it bring a feeling of fullness and can improve the satiety value. Avoid fasting and consumption of fad diets. Like carbohydrate diet, fruit and vegetable diet as it is not helpful in long term basis.
Keep a record of diet intake and see if there are any changes to be done in the menu plan.
Exercise is a very important part of weight reduction. Exercise helps in reducing the fat content of the body and increases the muscle mass. Aerobic exercise is beneficial as it can strengthen cardiovascular integrity and increases sensitivity to insulin. Brisk walking and even cycling are also useful in burning the fat in the body. Exercise alone can lower the weight unto 2 to 3 kg without cutting down the food intake.. However it is essential to consult the doctor or trainer before taking up exercise regime
|
