Obesity and weight gaining are primarily a modern disease and is a result of our diet. Many obese people take excuse of their genes and physical disease like thyroid but if we actually take a census then we will find that the percentage of people gaining weight is much higher due to wrong food habits that other reasons.
Food habit and weight is directly linked and hence in order to loose weight or to keep weight under control it is important to control certain aspects of our food habits.
Eat all three meals – if you really want to loose weight then eat three complete meals and have some light snacks twice a day. If we will eat on time and eat proper food then we will not feel hungry and hence will not binge….. the moment we skip a meal or snack then we feel hungry after some time and eat whatever is available ….most of the time these are ready to eat packaged food or fast food items. They have more calories than what is required by our body plus they also contain trans fat which is harmful for our body.
Avoid tea or coffee in empty stomach – most of us has a habit of having bed tea or coffee, which is very harmful. One can instead opt for coconut water, lemon water, green tea or fruit juices.
Eat proper breakfast – breakfast is a very important for a healthy body as it is the first meal after 10-12 hours of gap. Due to today’s competitive life style we often skip break fast and opt for late hour brunch. It not only affects the functioning of the digestive system but it devoid the body of nutrition. Try to keep verity in breakfast in order to get variety of nutrition. Include milk, oats, dalia, egg, bread, sandwiches, sprouts, salads, idly etc. they are good source of carbohydrate and protein.
Eat early dinner – dinner should be light and healthy and should be taken three hours before going to bed. Avoid eating rice, rajma, urad dal ( black lentil) as they are not easily digested. If you feel hungry in night then eat a fruit or have a cup of milk.
Chew your food properly – whenever you eat your food chew it properly. Chewing make it easily digestible. At the same time while chewing food we burn calories .
Avoid junk food and sugar – junk food have Trans fat which lead to obesity. Similarly food having high sugar content like chocolates, ice-cream, packaged juices, jelly, jam, soft drinks, cake and pastries are harmful for our system. Excess sugar in the body gets transformed into fat.
Eat less salt – salt increase the water retaining capacity of our body and hence it should be avoided. Never eat raw salt . Eat only 5 grams of salt in a day.
Eat spices – certain spices like garlic, ginger, cardamom, chilli, not only make our food tasty but it keep our apetite under control. A simple check is add garlic, ginger or chilli flakes in salad and you will not be able to finish the plate.
Eat pulses and whole lentils – pulses and lentils are good source of protein, vitamins and minerals. Similarly have unseived flour, brown bread, corn, wheat flakes and brown rice. They are direct source of natural fibre. Fibrous food is easily digestible and it cleanse our system.
Eat seasonal fruits – eat one fruit everyday. Do not peel fruits like apple, guava as their peel contain high amout of pactin which reduces fat. Eat whole fruits rather than having juice as whole fruit provides fibre. Fruit fiber is good for our health and it also make you feel filled and hence you will not binge.
Do not binge – many people have a tendency to binge. They keep on munching chocolates, biscuits and soft drinks which are high in calorie. Have a glass of water whenever you feel like binging. Eat proper meal in order to avoid binging.
Eat dry fruits and soyabean – dry fruits have good fat and antioxidants. Sprouted soyabean is rich in protein which help us to fight viral and bacterial diseases. Similarly eating garlic help to reduce fat.
Eat multigrain and multicolour food – make chappati with wheat flour, cornflour, gramflour all mixed together as they provide more nutrition. similarly make mixed dal of urad, channa, rahar and moong. One can cook mixed vegetables with using diffenr colour vegetables.
Milk and milk products – milk is good for health but if used in required quantity. Remember milk has fat and milk is not easily digested by all. As an option one can use curd. Milk is good source of protein and calcium.
Drink water – drink at least 8-10 glasses of water everyday. It helps to flush out toxins from body.
What to eat?
Eat wholegrain bread or brown bread instead white bread.
Have stuffed chappati instead of stuffed paratha.
Eat brown rice than polished rice.
Eat egg white than whole egg.
Have tonned milk than full cream milk.
Have resins or jaggery instead of sugar.
Follow this for a month and see if you have lost any weight………..Do let me know.
