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Tips on Weight Management

B Positive Content Team

 
1. Dieting is a life-time commitment and not done on a crash basis.
2. Calorie intake should be strictly between 1000-1500 calories a day.
3. Total calorie intake should be less than total calories expenditure per day.
4. In order to do this, one should exercise lightly at least once or twice every day.
5. Exercises may be done an hour or two after food.
6. Exercises should be both aerobic and muscle forming.
7. Weight measurement should be taken at the same time every week.
8. Maintain meal timings.
9. All meals including breakfast should be eaten.
10. No snacks should be eaten in between.
11. If hungry in between meals, drink water.
12. Avoid eating sugars, soft drinks, cakes, etc.
13. Avoid eating animal fats such as red meats.
14. Avoid too much dairy products like butter and cheese.
15. Avoid fried and oily food.
16. Avoid alcohol.
17. Eat sufficient complex carbohydrates such as potatoes, rice, chapattis, etc.
18. Eat sufficient green vegetables and fruits for roughage.
19. Preferably use a small plate and avoid 2nd helpings.
20. Enlist the support of your family and friends and remember that dieting is a lifetime commitment and not a sporadic activity.
21. Eat a heavy breakfast, medium lunch and light dinner.
 
Food to Avoid

a) Sugar: Sugar in puddings, tea, ice-creams, sweets, etc.
b) Fats: Butter, ghee, dalda, fatty meats (mutton, beef, pork), eggs, etc.
c) Drinks: Alcohol, aerated drinks
d) Additives: Salt, sauces, pickles

 

 
Recommended food for daily consumption

a) Fruits and vegetables
b) Water: 6-8 glasses
c) Grains/Pulses: Rice, Wheat, Dal

 

 

Note: For specific dietary requirement for gas, acidity, constipation, hypertension, diabetes, anemia, gout, etc., consult your health counselor.

 

  
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