Battling the bulge? It has its ups and downs, here is a plan that might help you lose some of those troublesome kilos
Losing weight may seem like an uphill task without some
useful pointers. Weight loss is tied to not just physical, but also
psychological and emotional health .
Here are some
suggestions that might help you lose weight gradually and surely. You
need to make lifestyle changes rather than extreme cuts in your diet.
Limit the sugar intake in your cuppa to one spoonful only. Decrease the
sugar gradually, so your body does not miss it suddenly.
Cutting salt , like avoiding sweets, is a good idea. But you need a moderate amount of salt in your system.
Cutting
carbohydrates completely may not be the best idea for vegetarians
however, you can reduce the amount of cooked rice and concentrate more
on the curry, like say a dal as the lentil is high on protein, and a
healthy stir-fry.
While rice has simple
carbohydrates that releases sugar within an hour, a whole wheat
chapathi/ roti contains more complex carbs that score better in terms of
G. I. load.
You can have a single papad at the most, because it is deep-fried.
Have five servings of fruits and vegetables a day, an apple, a mini
banana, a cucumber, a carrot or a cup of grapes constituting a single
serving.
You can also have small amounts of nuts, like almonds, but avoid cashews as they easily tend to fatten.
Drink about one-and-a-half litres of water a day as it detoxifies your
body and helps in fat reduction. It is said that you must calculate your
body weight and drink half the amount in ounces. For example, if you
weigh 50 kg, ideally you would intake 25 ounces of water. Drinking lots
of water is a must.
Choosing sprouts is another
healthy option. You must not eat chickpeas in the raw form, it is said
to be toxic, and might upset the stomach. The legumes must be soaked and
cooked.
Have meals every two to three hours. This
is a signal to your body that hey, food is coming, so the body will not
store or accumulate it as fat.
Choose light snacks
like a fruit, a vegetable, puffed rice, crudité (short eats) or plain
popcorn. Consume a different, light snack daily.
It
is advisable to avoid butter, instead, you can make some dish with a
tablespoonful of ghee once in a while. Fats should not be cut totally as
you need a little for the body to function smoothly.
Do not starve yourself, if you have cravings, its important to indulge
in a small quantity. Portion control, in other words, is the key. For
instance, for a birthday, you would stop at a single slice of chocolate
cake.
It is important to walk for not less than 20
minutes daily. Ideally, use the treadmill for 30 minutes, starting with a
speed of three for the first ten minutes, then moving to a brisk four.
Importantly, you must not tax your body too much. The distance can be
gradually increased from half a kilometre to a stage where you would
clock five or six kms.
The thing to bear in mind is self-regulatory control when it comes to eating.
Avoid all chocolates, processed and bakery items.
Choose fresh fruits, vegetables, sprouts and leafy greens.
Cottage cheese (paneer) can be incorporated for the sake of protein. Cook your own meals, like say a healthy soup.
Keep active for an hour before tucking in at bedtime.
It
is important to have regular and full meals and drink lots and lots of
water in between. Performing household chores is not just that , but
necessary activities, both psychologically as well as physically.
Here is a healthy recipe to get you started –
Ingredients
Green gram – 1 cup
Lemon juice – Of half a
lemon
Coriander leaves – 1-2
tbsp, chopped
Green chillies – 3-4,
chopped
Refined oil – 1 tbsp
Mustard seeds – 1 tsp
Dried red chillies – 2
Omam – A pinch
Asafoetida – A small
pinch
Salt – To taste
Method
Sprout
the green gram. Soak overnight. Change the water in intervals so all
the toxic effects are gone. In a bowl, combine the green gram sprouts ,
the corianderleaves, lemon juice, salt and the green chillies. Warm the
oil, let pop mustard, add red chillies, curry leaves, finally lower the
flame and add a pinch of asafoetida and Omam (aimodakam.) Stir in the
tempering. Finally, you can add some freshly grated coconut too.
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