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Seven effective tips for weight loss

Here are seven tips to successfully manage your weight.


Cut down on portions of your mea

Portion your meals in a calorie-conscious manner. One quarter of your plate should comprise a palm-size portion of lean protein, such as salmon or chicken breast; another quarter should comprise a fist-size portion of unrefined grain, such as brown rice; and one-half of your plate should be filled with a variety of colorful vegetables.
If you are still hungry after eating your meal, try waiting about 20 minutes to allow your food to digest. If you are still hungry, eat a tossed salad, extra vegetables, or a small piece of fruit.

Do not skip meals

Eating three meals a day plus snacks is essential in weight management. Don’t forget breakfast! Eating breakfast in the morning jump-starts your metabolism. Remember that food is your body’s fuel: without it, your body cannot work as efficiently.

Eat calories in the half of your days

Eat the majority of your calories in the first half of your day. Enjoy portion-controlled snacks during the day to keep hunger under control at night. After all, you’re generally most active during the day. Choose lighter dinners to coincide with evenings when you are less active.

Double up on fiber

Most women do not receive the 25-30 grams of fiber recommended each day. To help you boost your fiber intake, choose whole-grain, high-fiber breads and cereals; choose whole-wheat pasta and rice instead of white; and include more dried beans in your meals. Fiber helps fill you up faster, which can cause you to eat less and curb hunger. Most importantly, soluble fiber can help lower your cholesterol.

Good Food Sources of Fiber

Insoluble Fiber: whole-wheat products like breads, pastas, cereals, wheat and corn bran, the skins of fruit and root vegetables, and most vegetables (like broccoli, potatoes and green beans).

Soluble Fiber: oats, oat bran, barley, psyllium, legumes like dried beans and split peas, most fruits and vegetables.

Exercise daily

Participate in physical activity daily as recommended by your physician or exercise physiologist.

Include 5 servings of fruits and vegetables per day

Fruits and vegetables are a great source of vitamins, minerals, and fiber. They are naturally low in calories and fat.

Eat at least 2-3 servings of fruit daily
Avoid juice and canned fruit
Eat fruits with the skin for added fiber and nutrients
Have plenty of vegetables with lunch and dinner daily. They are also great as a snack.
Drink plenty of water

Include 6 to 8 glasses of fluid each day. It’ll help keep you adequately hydrated and often helps prevent overeating.

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Diet chart for an adult obese person

Nearly one-third of the world population is overweight. If BMI (Body Mass Index) of a person goes beyond 25.0, the person is considered as overweight. Details are as follows:

OBSERVATION

INTERPRETATION AS PER WHO GUIDELINES

Less than 18.5

Underweight

Between 18.5 and 25.0

Normal

More than 25.0 and less than 30.0

Overweight

More than 30.0

Obese

Due to the following reasons a person gain weights: 

  1. Heredity: If both the parents are overweight, then the probability of being overweight of their child is high.
  2. Age: In general with the growing age, person gain weight.
  3. Food Habit: Having high-calorie food from the restaurant, hotel, etc, and irregularity in taking food in time can lead a person to gain overweight.
  4. Hormone interference: Disbalance in the secretion of the Hormones like Thyroxines, GTH, ACTH, etc may be a reason to gain fat in the body.
  5. Inactivity: Less activity with consumption of high-calorie food is a reason for overweight.

Problems due to obesity:

  1. Looks bad.
  2. Decrease lifespan
  3. Astioarterities in knee and waist.
  4. Increase cholesterol in the blood which leads to increase high blood pressure and other heart-related diseases.
  5. Obesity increases the chances to have diseases like diabetes, prostate cancer, colon cancer, breast cancer, breathing problem, etc.
  6. Obesity can create the problem for conceiving.

Things to be considered for the preparation of diet for an adult obese person:

Reason whatever may be, an overweight person should follow a diet planning which helps to decrease weight without disturbing daily nutrient requirements. So appropriate food habit along with a balanced lifestyle with a proper mindset is the necessary requirements for the obese person. Followings are to considered during preparation of diet for an adult obese person:

  1. An obese person should get 800 Kcal to 1000 Kcal less than the requirements which help the person to lose weight. This is known as Weight reducing diet.
  2. When body weight come into normal status, the person should take food of 1500 Kcal to 1800 Kcal which help to maintain the normal weight. This is known as Weight maintenance diet.
  3. Required nutrient such as protein, good fat, vitamin, and mineral should come from the designed diet otherize it will lead to another problem like low immunity, weakness, loss of body stability, etc.

Allowed and avoided food for an adult obese person:

  1. Allowed food: Cucumber, watermelon, carrot, bottle gourd, pumpkin, skimmed milk, meat (Free from animal fat), fish, and fresh vegetables.
  2. Limited allowed food: Rice, potato, mango, banana, nuts, peas, beans, etc.
  3. Avoided food: Oil, cheese, butter, ghee, sugar, Molasses, sweets, jam, jelly, pickles, chocolate, pastry, dry fruits, etc.

Diet chart for an adult obese person:

Diet chart of an adult obese person is tabulated below:

Name of the food product Amount of food product on a daily basis
Weight reducing food chart

Weight maintaining food chart

Food grains

150 gm

220 gm

Pulses

100 gm

100 gm

Skimmed milk

350 ml

350 ml

Nuts

30 gm (Only for vegetarian)

60 gm for vegetarian and 30 gm for non-vegetarian
Fish, Egg, Meat (Fat-free)

50 gm (Non-vegetarian)

50 gm for Non-vegetarian

Green vegetables

200 gm

200 gm

Other vegetables

200 gm

200 gm

Root vegetables

50 gm

50 gm

Variety of Fruits

50 gm

50 gm

Fat and oil

15 gm

15 gm

Sugar and  Sweets

15 gm

15 gm

Multivitamins supplement

1 each

1 each

 

Time-dependent daily diet chart for an obese person:

Here we have to distribute the above food quantity in the different time of the day. The principle of the chart shall be having all the essential nutrients from low-calorie and quality food. One example of the time-depended diet chart is given below:

 

Time

Name of the food product with the amount present in the diet

Morning 6 o’clock One glass of fenugreek seeds soaked water
Morning 8 o’clock (Breakfast) Toast 1 piece, 50 gm of Chira, Ripe papaya 100 gm, boiled egg 1 piece, Sugar-free tea 1 cup.
Afternoon 12:30 (Lunch) Flour made bread 2 pieces, Mixed veg 1 bowl, Fish or meat (Cooked in low oil) 50 gm, Salads, Curd (Prepared from skimmed milk)
Evening at 4 o’clock Orange lemon or Mosambi with other fruits like grapes, Pomegranate etc.
Evening 5:30 (Tiffin) Sugar-free tea 1 cup with 2 pieces of cream cracker biscuit.
Night 9 o’clock (Dinner) Flour made bread 2 piece, vegetables, fish/meat stew, salad.
Night 10 o’clock (Before going to bed) Skimmed milk 1 cup

The above food chart can be modified but the person should not be in empty stomach for a long time. Food shall be cooked in low oil and low heat. There are several reasons for a person becomes overweight which is already discussed above. With respect to food habit, the above charts can be helpful for a person to reduce/manage the weight.

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