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If we are on a negative calorie
diet that is the intake is less than the output, we can achieve a gradual
reduction in weight. Losing weight of 1- 2 pounds per week is accepted. This
can be achieved through restricting the calorie intake and increasing the
energy expenditure.
If you have excess weight and
smoking habits it is important to quit
smoking you can get help with medications like Zyban under physician advice
for proper weaning.
A well balanced diet with
restricted calories and liberal intake of fluids, vitamins and minerals leads
to slow and steady weight loss. A calorie restriction of 500cal per day is
recommended. Improper dieting techniques lead to various health complications,
sometimes instead of losing weight it may ends up in weight gain.
High-fibre diet helps in weight
loss. Fibre rich diets lower cholesterol, increases the fluid retention, adds
bulk to the diet and increases the satiety value of the food. Skipping any one
of the meal aids in increasing the weight. Instead of three big meals, 5 to 6
frequent meals is recommnended, as this increases the metabolic rate and helps
in more calorie burning. Avoiding foods rich fat aids in weight loss. Foods
like jams, jellies, honey, sauces, ketch ups helps in weight loss. Having 8 to
10 glasses of water helps in weight loss.
Foods like tortilla, lentils soups,
greens, low fat milk, sprouts, chicken without skin, soy bean, nuts like almonds,
walnut, brown rice, fruits and vegetables are recommended for obese conditions.
Foods like fried peanuts, fried chicken, pizza, burger, prawns, ice creams,
cashews, cheese, maida, jam, jellies, sauces, ketch up should be avoided.
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