Weight Loss - Tips & Guide

Practical tips on achieving and maintaining a healthy weight:-

As a matter of fact nobody gains weight by choice, the level of obesity has risen dramatically in USA, UK and in some countries of EU where over half of all adults are now either overweight or obese.  This is quite worrying, as being overweight can be detrimental to health.

But with so many choices of diets on the market, it is hard to know where to start. But the good news is that small changes to your diet and lifestyle may make all the difference.

Research shows that even modest weight loss is beneficial.  Gradual weight loss can have a positive impact on your health; lowering blood-pressure, reducing risk of heart-disease and diabetes and improving your overall sense of wellbeing.

Weight Loss Facts:-

• Total calorie intake from protein, fat, carbohydrates and alcohol, minus the calories burnt off in physical activity, will determine body weight.
• A holistic approach, incorporating a healthy balanced diet, moderate portion sizes and plenty of physical activity, is the corner-stone to successful slimming.
• A healthy balanced diet is advised for weight loss to ensure you consume enough essential vitamins and minerals. It is important not to cut out any of the food groups.

Plan your diet around the four main food groups; Bread, Cereal & Potato, Fruit & Vegetables, Milk, Cheese & Yogurt and Meat, Fish & Alternatives. 

 

Calorie Cutters:- 

•  Flavor your food with garlic, herbs, spices, lemon/lime-juice, relishes, pickles, vinegars, wholegrain mustard or natural yogurt. 
• Avoid high-sugar, high-fat snacks, such as confectionery, cakes, pastries, biscuits and sugar-sweetened drinks. These provide 'empty calories', or in other words, they are typically high in calories and low in essential nutrients. Choose snacks which are low in calories and of high nutritional value such as a yogurt, salad sandwich, scone, smoothie and fresh fruit salad.
• Choose the healthier cooking option. Boil, grill, bake, steam rather than frying foods.
• Use fats and spreads sparingly.
• Watch your portion sizes! This can make a bigh difference to your calorie-intake and body-weight over time. Resist the temptation to choose the larger portion size, even if it appears to be better value!

Healthy & Good Eating for a Happy Heart - By: Saifuddin Lakda

My childhood friend is a very experienced doctor in UK and he once advised me that the secret of living a long life is to remember :"Healthy & Good Eating for a Happy Heart" and to skip lunch ( instead eat fruits and/or salads, drink juice, etc. ). Drink water regularly - at least 8 cups a day!

A lifestyle that provides you with sufficient energy, health and wellbeing to enjoy life, is vital at all ages. It is important to take good care of yourself, ensure you eat a healthy balanced diet.

Healthy and good eating is very important for good health. What you eat can either protect you or increase your chances of getting diseases like heart-disease.

The key to healthy and good eating is to eat a wide variety of foods.  Use the following "Food-Pyramid" which will help make sure you get all the vitamins, minerals and goodness you need from your food.

Imagine a pyramid having five shelves - the top shelf is smallest and the bottom shelf is largest ( and in between 3 shelves increase proportionately from top to bottom ):-

1. Top-shelf is smallest and contains: Fat, High Fat/Sugar, Snacks, Foods and Drinks. ( Choose very small amounts, limit fried foods 1-2 times a week. Only have small amount of high fat/sugar snacks and drinks and not too often.)

2. Second-shelf from top contains: Meat, Poultry, Fish, Eggs & Alternatives. 2 servings a day, 3 during pregnancy. ( Choose any two, lean cuts of meats. Eat only fish.)

3. Third-shelf from top contains: Milk, Cheese & Yogurt. 3 servings a day for children and adults.5 serving a day for teenagers or for pregnant or breast-feeding mothers. ( Choose any three, but low fat varieties )

4. Fourth-shelf from top contains: Fruit & Vegetables. 5 servings a day. ( Choose green leafy vegetables and citrus fruit frequently, fruit juice only counts for one serving, each day.)

5. Bottom-shelf contains: Bread, Cereals, Potatoes, Pasta & Rice. 6 or more servings a day. ( Eat these foods at each meal - high fiber is best )

NOTE: Each plate is one serving - except for the top-shelf. The number of servings you need each day ( for adults and children ) is given for each of the four main shelves. Choose whatever food plates you like to make up your total number from each shelf.  Eat only small amounts from the top-shelf.

In short, choose most foods from the bottom two shelves, smaller amounts from the next two shelves and a very small amount from the top-shelf.

LOW-FAT COOKING FOR A HEALTHY HEART:-

• Oven-bake, grill, poach, stir-fry or dry-fry food with a low-fat spray instead of frying.
• If you are using oil, measure out the oil with a spoon, rather than pouring the oil. Use no more then 1-2 table spoons for a family.
• Buy the leanest mince that you can and drain off the fat, while cooking.
• For your main meal, a portion of chicken and lean meat should be no more than 4 ounces (100 grams) and about 6 ounces (150 grams) for fish.
• Add plenty of vegetables to stews, casseroles, curries, sweet and sour, stir-fry and other dishes.
• Use tomato based sauces instead of creamy sauces.
• Use low fat-milk and low-fat cheese.
• Use light mayonnaise in coleslaw and salad dressings.