28 December,2010 06:17 AM IST | | Promita Mukherjee
What you eat is as important as your workout. Active! Lists the 7 strategies you need to lose weight in the New Year (provided, you supplement them with exercise)
(Portion) Size matters
It is not just what you eat, but also how much you eat that counts. Weight loss occurs when energy output exceeds calorie output. The idea is to consume enough calories for the body to maintain itself. Recent studies indicate that the inclusion of one (portion) dairy product in every meal helps reduce flab. One portion is the equivalent to 200 ml milk/ yoghurt or 50 gm cheese/ paneer.
Milk and its derivative products are a rich source of calcium, and provide protein, phosphorus, vitamin A, and vitamin D. However, as dairy products are typically high in saturated fat and cholesterol, skimmed products might be a good alternative.
What not to do: "Don't opt for fad diets," says Eileen Canday, chief dietician, Breach Candy Hospital, adding that while fad diets might result in temporary weight loss, they take a more permanent toll on overall health, often resulting in low energy levels, dull skin and hair. It is best to consult a dietitian before embarking on any lifestyle change programme.
Celeb inspiration
Saina Nehwal Badminton player
I train for eight hours a day, and have been doing so for the past nine years. I do a lot of weights. I run a lot. I do 12 speed runs, along with a half speed run for half an hour.
As part of my strength training, I routinely do dumbbell pullovers, rowing exercises, military presses for shoulders, heel raises for calf muscles and lat pull downs.
Neil Nitin Mukesh actor
My daily calorie intake is around 2,500. I burn approximately 1,000 to 1,100 calories every day. I avoid carbs and fatty foods as much as possible.
I weight-train four days a week and alternate my routine with cardio exercises like jogging or spinning. My workout lasts from 60 to 90 minutes. Since I work out, my protein intake is quite high.
Shamita Shetty actress
I vary my exercise routine every two months, because my body gets used to a particular workout and then stops responding to the exercises.
After the exercises, it's important to do stretches. I do my stretches in between sets. I go to the gym six days a week, and also do yoga thrice a week.
MC Marykom Boxer
My practice sessions involve running for at least two kilometers daily, stretching exercises, weight training for the arms, skipping, punching and shadow boxing.
I pay more attention to my brain-eye coordination to pre-empt my opponent's moves, act fast and improvise. To sharpen my skills I do a bout of sparring.
4 ways to combat cravings
1 Ask yourself what it is you need to 'feel'
Often, a craving is no more than an emotional need that needs to be addressed. If you're craving cheese pizza, ask yourself how you hope to 'feel' while eating it. Reassured? Loved? Comforted, even? The answer most likely had little to do with the food itself. Call up a friend or a mentor to talk about what's really on your mind. It might not always work to get your mind off a potential binge, but it will help keep you on track in the long run.
2 Less is more
If you are craving for a particular 'fatty' food over 24 hours, then 'treat' yourself to a smaller portion of it than you might typically have. Denying yourself a craving over a long period of time causes the mind to focus on the craving, which can later result in overcompensation or bingeing.
3 Train your mind
Think yourself thin is not just the name of a bestseller on weight loss; it can actually be an effective weight loss strategy. As with any change in behaviour, eating healthy too starts in the mind.
4 Find substitutes
Identify items you crave the most. Then look for things that can substitute them. For example, replace aerated drinks with nimboo pani, which is healthier option.
Sleep is not a luxury
Sound sleep for a period of six to eight hours every night is necessary for the body. The body gets time to heal and rejuvenate itself during sleep. The body is also better able to digest food, during sleep.
What not to do: You burn fewer calories while sleeping, so leading an inactive lifestyle and over-sleeping can actually result in weight gain.
Skip rope, not meals
Eating four to five small meals throughout the day reassures the body, so that it does not go into starvation mode in order to get the required energy for its regular functioning. Eating every three to fours hours is a better weight loss/ control strategy than consuming three large meals throughout the day.
"When eating small meals (throughout the day), food gets broken down better. In larger meals, the acid secretion increases," says nutritionist Anjali Peswani. A helpful tip is to eat on a smaller plate. That way, you can't load your plate, and eat more than the body requires.
What not to do: Eating every three to four hours, does not mean you can load your plate with as much food as you want to. Keep a check on portion sizes. Also keep in mind that an increase in sugar intake will result in the body using that for fuel, as opposed to burning calories from other energy reserves, specifically fat.
There's no running away from your workout
It is important to make time for exercise at least four times a week. Both aerobic and anaerobic exercises are required for the body to lose weight. Aerobic activities include brisk walking, kickboxing or spinning, which help increase heart rate, pump more blood into the heart and are good for overall weight loss. Anaerobic exercise includes weight training, and is helpful in toning the body.
These exercises work to increase muscle mass, and muscle is capable of burning twice as many calories as the same amount of fat. "You need to weight train, if you want to keep your weight on check over the long run," says Peswani.
What not to do: Over training can be a problem. It is best to consult a certified fitness trainer for the best workout regimen.
Drinking water can determine when you're hungry
Water not only flushes out toxins from the body, it also helps the body eat the right amount. Often, people end up eating more than the required amount because they do not feel full.
"People tend to get confused about whether they are hungry or thirsty and end up eating when they should be drinking water," says Peswani.
Water helps maintain the electrolyte balance of the body and also helps absorb vitamins and minerals better.
What not to do: If you drink more than the required amount of water for your body, then it can be harmful, as it dissolves water-soluble vitamins and minerals.
Sometimes, single-minded focus can backfire
It doesn't help to be obsessed with losing weight. Canday advises opting for a healthy lifestyle change. "Let go of guilt and depression," she says. Behaviour modification might be an option. Train your mind to eat food cooked with less oil and cut down on eating out.
Cut down on alcohol and aerated drinks or avoid them completely. Peswani suggests cutting down on stress as well. "Engage in activities that help reduce stress," suggests Peswani.
What not to do: Relax, if you have cheated on your diet or skipped out on your exercise regime for one day. Get back on track the following day, and remember positive changes, no matter how small, go a long way. Also, avoid getting depressed as that result in a binge-eating episode, and have you reaching out for comfort food.
Eating complex carbs is a simple way to loss weight
"Simple carbohydrates break into sugar fast and are directly absorbed into the blood. This leads to diseases like diabetes and high blood-sugar levels in the body. "Complex carbohydrates and proteins take longer to break down," says Peswani. They also make you feel full for a longer time. Wholewheat foods, oats, high-fibre breads, bajra, ragi, and brown rice are all rich in complex carbs. Foods high in protein include spinach, fish, eggs and meat, and provide the body with the required energy, minus the fat.
What not to do: Avoid food made from refined flour (maida) and processed foods. Also, the body needs essential fatty acids, so do not cut out fat completely. Include foods that are rich in fatty acids like flax seeds, walnuts and almonds, and foods that are high in Omega 3 fatty acids like fish. Avoid foods with trans-fatty acids, as well as processed and packaged food items.
