Old habits die hard. If you love burgers and chips, chances are that you’ll find it painful to give them up. But if you want to lose weight permanently, then you have to be willing to change your eating habits. Otherwise you are bound to put on the kilos as soon as you revert to the chips and burgers lifestyle. Here are some golden rules to help you maintain your ideal weight.
1. Don’t Overeat
Remember that moderation is the key to success. For instance, at parties and weddings, don’t go overboard on eating and drinking. As part of your nutritional discipline avoid going to parties on an empty stomach, or else you are bound to overeat. Do you know that 85 per cent of obesity is due to disorders of metabolism? So if you have a tendency to gain weight, then faulty and excessive eating and drinking may only aggravate such factors making it easier for you to gain fat and more and more difficult to lose it later. So eat and drink in moderation, so that you can continue to enjoy eating tasty foods throughout your life. Keep a check on your weight periodically, stick to your nutritional discipline and you will add life to your years. Remember, eat to live not live to eat.
2. Say yes to Exercise
The only way to truly lose weight is to complement your diet with regular exercise. Research has shown that moderate exercise actually depresses the appetite – no wonder that sedentary people tend to eat more than physically active people. This means that inactivity combined with overeating is sure to result in a build-up of body fat. That is why it is important to eat correctly and exercise regularly if you want to lose body fat. You could be walking,running, cycling or doing other aerobic activities which burn calories and reduce fat. The best exercise is that which can be included in your daily schedule and done consistently.
3. Eat Only At the Dining Table
Do you normally eat while watching your favorite soap opera? No wonder you eat more than you actually should be. Good eating habits include eating at the same time each day and only at the dining table. This way you’ll be eating only when you are truly hungry.
4. Eat Slowly And Chew Thoroughly
If you have a tendency to overeat, chances are that you gulp your food. Research has shown that when you are really hungry, a fall in blood sugar triggers an appetite mechanism in your brain, creating a desire for food. When you eat, it takes about 20 minutes for your blood to absorb sugar and to circulate it to your brain where the sensation of hunger can be switched off. But if you eat too rapidly, you may overload your stomach before your appetite mechanism has a chance to diminish your desire for food. So the next time you stuff that parantha into your mouth, remember this nugget. Take time to taste and savour each bite. If you eat slowly, chances are you’ll experience satisfaction and quit eating when you have had enough.
5. Don’t Drink Water with your food
Drinking water along with your meals automatically dilutes the gastric juices which are required in proper concentration to carry out digestion, which is a must for good health and maintenance of ideal weight.
6. Avoid Junk Food
Next time you want to have a cola, reach for that glass of freshly-squeezed juice. Difficult as it may appear to be, limit your intake of junk food, as it is high in fat. Do you tend to stuff yourself with refined foods, snacks, cakes, pastries and desserts? Unfortunately, all that they do is add up to your fat deposits, without giving you balanced nutrition. If you have a sweet tooth and find it difficult to resist sweets, keep a ready supply of fresh fruit salad, puffed rice, popcorn, curd, skimmed milk etc. to satisfy an irresistible urge to snack. Limit your intake of sweets, chocolates, ice-creams, pastries to only a few bites and that too preferably after you’ve eaten your balanced meal.
7. Remind Yourself Of Obesity & Health Hazards
Never forget that being obese is an open invitation to heart disease, high blood pressure, diseases of the gall-bladder, diabetes, joint pains, various forms of hernias , cancer etc. So keep working towards maintaining your ideal weight. With a slim & trim figure and a new you, bring happiness back into your personal and professional life. Stick to your regimen of daily exercise and a balanced diet and you will improve your physical appearance as well as health. You can’t ask for more than that!