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.