Scrap fad diets, use these 10 sensible tips to get a flat tummy and stay slim forever  |  Photo Credit: Thinkstock
New Delhi: Problems associated with weight gain are common nowadays with many countries seeing a rapid rise in obesity cases. Your body weight is determined by the amount of energy you got from your food compared to the amount of energy the body uses. This means the surplus or extra energy you take in from food and drink is stored as fat, disrupting your weight loss efforts or making you pile on the pounds.
If you think you’re overweight and need to lose weight, one thing you can do is to ensure that the energy you take in from the diet is less than the energy you use. There’s no such a ‘quick fix’ for obesity. Perhaps, weight loss takes time and commitment. But, losing and keeping off even a small amount of weight – about 5 per cent of your weight – can substantially improve your health and keep various diseases like diabetes and cancer at bay. Read – Weight loss: 3 ways honey can help you in losing weight
What’s the most sensible approach to weight loss? Tips to do it right
The absolutely most sensible way to shed the pounds is by making an overall lifestyle change, which involves eating a healthy diet and getting plenty of exercise and physical activity. As per guidelines, one should look for gradual weight loss, about 1-2 lbs (approximately 0.5-1.0 kg) a week, as well as pick a plan which will work for you. The reality is that when you use a fad diet or opt for a quick fix to lose weight, you’re not losing fat at all and are more than likely to regain the lost weight mainly due to overall decreased metabolic effects.
The following tips provided by the British Nutrition Foundation will help you slim down and reach your weight loss goals in a healthy way. Read – What is the Fat Flush Diet? Does it really help with weight loss? Know the benefits and risks
- Measure your body mass index and waist circumference to help you find out if you have a healthy body weight.
- Ensure that the energy that comes from the food you eat is less than the energy you use – which means eat less, move more!
- Set realistic goals that will help you achieve a healthy weight – even losing small amounts of weight can benefit your health, setting you on a path to a healthier future.
- Eat plenty of fruit and vegetables – at least 5 a day.
- Instead of frying, boil, steam, grill, poach or microwave your food rather than frying. If roasting, choose healthier options such as olive or rapeseed oil – use a small amount only.
- Include a lot of beans and pulses – these are good alternatives to meat as they are low in fat and high in fibre and a good source of protein.
- Reduce fat from meat and poultry – Choosing lean cuts of meat, leaner mince and trim the fat off.
- Avoid or limit the intake of foods and drinks that are high in fat or sugars – these include soda and other carbonated soft drinks, fried foods, cakes, biscuits and desserts in your diet.
- Practice portion control and try to avoid situations where you know you may be tempted to overeat.
- Stay physically active by finding time for exercise – aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (or a combination of both). Muscle-strengthening activities should be done at least two days or more a week.
Whichever plan you choose, ensure that you make some long-term lifestyle changes that will help you lose weight, live a healthier, fitter life. Making healthy diet and lifestyle changes you can stick with, even after you have reached your desired weight, will help you maintain a flat belly and avoid putting on the pounds that you’ve lost.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.