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AN IDEAL SLIMMING DIET

By Mumtaz Khalid Ismail

More Links Tips on weight loss Calories You Burn Per Activity Diet Meals from Saroj's Cookbook

Decade of Sushmitas and Ashwarys has left an impression on our concept on beauty. The image of beauty and the general awareness about health has led us to the mushrooming of health and fitness centers. In this fast space of life we wanted an instant solution to our problems including our weight related problems. This has thrown out lot of quacks giving half-baked informations and advises about how to lose weight on this and that part of the body. This with the drug manufactures' advertisement has led us think that an instant weight reduction can be achieved. Most of the time what we fail to understand about this is the instant weight loss is from the fluid weight and the harmful effects of starving.

A combination of over eating and a lack of exercise normally cause obesity. Obesity can have devastating consequences for health and happiness and an emotional level can lead to a lack of self-esteem and depression. If you eat more calories than you burn off during normal daily activity the surplus calories are stored as fat. There are few medical conditions were you gain weight excessively like hormonal problems. Due to the hormonal imbalance near menstruation, female tempts to gain weight temporarily.

Physical symptoms of obesity include shortness of breath, aching legs and swollen ankles. Over weight people have an above average chance of developing high blood pressure, diabetes, gallbladder problems and gout. They are likely to suffer more severe symptoms of disorders such as angina and arthritis, which will persist and worsen with age unless steps are taken to lose weight. Obesity has also been linked to arthrosclerosis heart disorders and certain types of cancer. The excess weight may damage joints causing osteoarthritis particularly of the knees and hips.

There is no magic cure for obesity. But you can achieve a lower healthier weight by increasing your level of physical activity and reducing your calories intake. This can be achieved by combining a low fat diet with some form of regular physical activity. Energy is measured in kilocalories and the aims of a slimming diet are to bring about weight loss by reducing your calorie intake from foods and drinks and increasing your calorie out put with exercise, so that the body uses up more energy than it receive. For example you have to burn 7000 kcal to lose 1 kg of weight.

If you really ask me which is the most important factor in any successful weight-reducing programme. My answer will always be the level of motivation. The successful slimmer loses weight slowly and surely and establishes a healthy eating and exercise pattern that will last a lifetime. In this way the body's stores of fat tissues are gradually reduced. So that weight loss is permanent. Severely obese people however should always begin with a course of gentle exercises such as brisk walking or swimming.

An ideal slimming diet must provide all of the nutrients that the body needs. As these nutrients have to come from a lower calorie intake, it is important to cut down on confectionery cakes, biscuits, sweets and alcoholic drinks that are relatively high in calories, but low in nutrients. The healthy slimming diet should be based on lower calorie nutritious foods such as vegetables, fruits, lean meat, poultry, fish, low fat dairy products, cereals, salads, and pulses. Fresh fruit makes a good choice for a low calorie dessert.

Fat is the most concentrated source of energy (9 calories / gm). Fat provides more than twice as many calories as protein and carbohydrate (CHO and protein 4 k calories / gm). Pure alcohol has 7 k calories per ml. There is a misconception that starchy staple foods such as bread, rice are fattening. Starchy foods help to satisfy the appetite because they are filling rather than fattening. Whole grain foods such as whole meal chappathi and brown rice are preferable to refined foods as they provide significantly more vitamins, minerals and fiber.

To reduce fat intake choose lean cuts of meat trim all visible fat before cooking. Poultry should be eaten with out the skin and fish should be steamed, grilled, baked or microwave rather than fried. You will lose 1 kg or more during the first week, on any weight losing diet due to an initial loss of water from the body. Later you can aim for a steady weight loss of 450 - 900gms a week, which will result in a reduction of body fat.

Crash diets which include low calorie meal replacement drinks, soups and snacks cannot provide the same balance of nutrients as ordinary healthy food. The success of any crash diet is short lived because water and protein are lost from the body rather than excess body fat. Once normal eating is resumed body fluids are quickly replaced and there is an immediate weight gain.

Tips on weight loss

Do not starve. Chew the food properly. Balance the food you eat with physical activity Replace whole milk with skim milk. Enjoy poached egg instead of fried egg. Use whole wheat bread instead of white. In sandwich instead of mayonnaise use green coriander chutney. Snack on watermelon or papaya instead of fries. Have a single scoop of ice cream instead of double scoop. Drink plenty of water.

Complex carbohydrate found in brown rice and whole wheat chappthi. Fresh fruit, vegetables, salads, and pulses. Lean meat, poultry (without skin) and fish. Enjoy fresh fruit juices.

Fats of all kinds Alcohol Red meat

Full fat dairy products Fatty and sugary snacks such as biscuits, cakes and nuts High fat meats such as sausages, bacon and beef. Carbonated beverages. Excessive intake of tea and coffee. In between snacking. Fried foods, refined products, dry fruits, chocolates, and organ meats. Don't sleep more than 6 - 7 hours.

Don't be in a hurry to loose weight. A maximum weekly loss of 1kg is considered ideal. Maintain a food dairy and write down your intake of all food and drink. It will help you to get an idea of your dietary habits and will help you to make correct alteration to lose weight the healthy way.

Diet Meals from Saroj's Cookbook

Top

CALORIES YOU BURN PER ACTIVITY

Activity	Calories Burnt per hour	Calories Burnt per minute
Walking leisurely	200	3.33
Walking fast	500	8.33
Climbing upstairs	2500	41.60
Jogging	600	10
Cycling slowly	300	5
Swimming leisurely	400	6.66
Swimming rapidly	800	13.33
Dancing slow steps	350	5.80
Dancing fast steps	600	10
Light gymnastics	500	8.33

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