Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must be equal to the energy you burn. To lose weight, you must use more calories than you eat.
- Take control of what you eat: There are a few things that we have control over. Food generally doesn’t fall in that category. Say no to temptation. Watch what you eat.
- Eat frequently and eat slowly: Eating frequently prevents hunger pangs. Never skip a meal, especially breakfast and healthy snacks in between your meals.
- Eat more fruits and vegetables: People who eat healthy, mostly unprocessed foods including fruits, vegetables, legumes, whole grains and limited amount of lean animal protein often find that they can eat as much as they want without gaining weight.
- Eat more fiber: Fiber makes you feel full sooner and stays in stomach longer than other eatables and keeps blood sugar at a more consistent level.
- Cut down on sugars: Watch out for hidden sugars in processed foods like ketchup, salad dressing, canned fruits, peanut butter etc.
- Control over too much of bad things: Foods like deep fried stuff, canned and junk foods are a strict no-no!
- Too little of good things: Don’t try to eliminate fat altogether as it plays an important role in building up of tissue and absorption of vitamins and other nutrients.
- Exercise daily: Makes it possible to create a calorie deficit and helps one lose weight without starving.
Various ways, one goal.
Aerobic exercises: Treadmill, cross trainer, recumbent bike, swimming, sprinting, brisk walking, jogging, running, cycling, gardening etc.
Resistance training: Does not prevent the loss of fat but may enhance muscular strength and physical function.
Circuit training: A high intensity ‘circuit’ like training using moderate weights switching them rapidly to complete one ‘exercise circuit’ within a short time. It is aimed to enhance the strength and muscular endurance in the body.
Interval training: Focuses on a series of low to high intensity exercise workouts interspersed with relief periods. It is aimed at cardiovascular fitness.
- Low intensity, long duration exercise is as good as high intensity, short duration exercise in expending calories. For the sedentary, overweight person, moderate intensity exercise is best if done for longer periods/session daily.
- Target minimal reduction of at least 5 to 10 per cent in body weight over a 3 to 6 month period.
- Change your eating habits and exercise regime, as sustained changes in both result in significant weight loss.
- Progress to higher amounts of exercise (200 to 300 min/week or >2,000 kcal/week of physical activity to promote long term weight control.)
- Musculoskeletal or orthopedic problems require special modifications in exercises for the obese.