Healthy eating made easy - continued.

 Okay guys, how have you been doing... it's been a while since I've checked on you...Here's just a short update/ addition to your healthy eating life style: It's a very, very simple way of losing those unwanted pounds. for those of you who are addicted to eating rice, bread, and rotis... start by reducing the quantity every few days and when, in a couple of weeks you start seeing the results, you will be motivated enough to go all the way and give them up forever... no, I don't mean forever, but until you reach the goal of your desired weight. then you may introduce them back in, now and then, on your cheat meal day or at a party... and no, you will NOT put on weight when you binge on it occasionally if you resume your sensible, healthy eating the next day. this way, you can eat everything - occasionally- you don't crave for anything and get depressed..and fit into those tight jeans you have been dying for. Isn't this fun? Try it !!!


Eric Westman MD--who wrote The New Atkins for a New You...his 5 guidelines are:

1. Don't try to limit fat. Eating high fat foods keeps you from feeling deprived--cheese, heavy cream, sour cream, cream cheese, mayonaise, butter and oil are all healthy parts of a low-carb diet. And, you can't eat too much of these-- you will end up being sick... after all, can you eat a whole tub of mayonaise/ cream? No way! Remember, FAT is not the culprit here... it is the carbs... the unhealthy ones that is.
 
2. So, say good bye to Pasta, bread, chappati and rice. –MOST IMPORTANT.. you DO NOT need these in your daily diet. There other better options to make up for them.
   To lose weight, most people have to stay under 20gms of 'net' carbs per day.. that rules out bread (2 slices contain 24gms of net carbs), rice (over 40 gms in a cup), and pasta (40gma in a cup). Once you hit your goal, you can slowly add in more carbs that don't have a big impact on blood sugar.
 
3. Be picky about vegetables. Starchy (Carb heavy) vegetables- most of the ones that grow underground as well as corn)-- are off limits. But you can have upto 4 cups daily of leafy greens such as lettuce, spinach.... Now actually, I eat ALL veggies limiting only Potatoes. The rest are all fine.
 
4. Say No to hidden sugars.
Fruit, that legendarily healthful food, is packed with sugar, aka carbohydrates. so are fruit juices. Other concentrated sources include cold drinks, cakes and sweets, You may be able to keep diet sodas, light beer, dry wine, and sugar-free sweets on the menu and still lose wt. But, again, fruits are still preferable to rice and bread. So instead of rice, you can eat fruits.
 
5. Eat as much as you want.
When it comes to protein and fat, you don't have to use portion control. Your hunger will go down automatically when you start eating this way. All you have to do is to stop eating when you are full. So non vegetarians, you can eat a whole tandoori or grilled chicken for example... restrict red meat though to once or twice a week. And vegetarians, though the ONLY source of 100% proteins for you are paneer, soya and tofu, you do dals, peas, beans, rajma... you have to eat a combination of these to get all the essential 9 amino acids of proteins.

Updates on losing weight/ eating healthy the easy way

 Here I am again folks... Very infrequent I agree but since I have told you most of my secrets and also a bit of the theoretical part, I can only keep you updated now and then.

With help from Web MD: 

Some hints for your good health hehe...

When it's time to eat, make healthy choices

For your body to be truly satisfied, your meals need to be balanced. This means that each meal should contain:

• Carbohydrate. You get this from grains, fruits, and vegetables.
• Protein. You get this from meat, fish, eggs, milk, yogurt, cheese, dry beans, and nuts.
• Fat. You get the kinds of fat that help you stay healthy from:
• Fish, walnuts, and flaxseeds and flaxseed oil. These have omega-3 fatty acids.
• Olive, canola, and peanut oils; most nuts; avocados; and olives. These have monounsaturated fats.
• Safflower, corn, sunflower, sesame, soybean, and cottonseed oils. These have polyunsaturated fats.

Your meals should contain tastes that you like and want. This also helps you feel satisfied.

Learn when to stop eating

Try to stop eating before you get too full. Too full is uncomfortable. It means you ate too much.

Get in touch with what "satisfied," or "pleasantly full," feels like for you.

• Relax before you start eating, and then eat slowly. Remember that it takes about 20 minutes for your stomach to tell your brain that you're full.
• Stop a quarter of the way through your meal, and check your hunger level. If you're still hungry, keep eating, but stop again at the halfway point. No matter what your parents taught you, you don't have to clean your plate.
• Learn what proper portions are. We're used to restaurant portions, but restaurant portions usually contain much more food than we need.

Don't deny yourself

Lots of people think that healthy eating means never having dessert or french fries or any of the things they love to eat. That's wrong.

Your appetite, which can include a desire for sweets or other less-than-healthy treats, is a strong body signal. And part of keeping your body at that "satisfied" level on the hunger scale is eating tastes that you like and want.

If we try to have an eating plan that cuts out all treats, we probably won't stay with that plan. In fact, we're more likely to go "off the wagon" and eat too much of those foods.

But it's important to recognize when it's your appetite talking instead of your true hunger. Knowing which body signal is talking can help you control what you are eating.

If you're eating healthy and listening to your body signals, a piece of birthday cake or an occasional order of french fries can fit into your healthy eating plan. When the holidays come around, it's okay to eat the traditional foods you love. Just keep listening to your body signals and eat only enough to reach that "satisfied" level.

A few more tips

• Try not to let your hunger drop to a 1 or 2 on the hunger scale. When you get that hungry, you're likely to eat faster, make poorer food choices, and keep eating past the "satisfied" point.
• On the other hand, let yourself feel some hunger between meals. Mild hunger is a good thing. After all, it's a sign that you're not overeating. Teach yourself to appreciate hunger pangs as a natural part of life, as a sign that you're a healthy eater.
• Give cravings 10 minutes. When you suddenly feel the need to eat, tell yourself that you will wait 10 minutes. If it was only a craving, you will have forgotten about it by then, and the urge will be gone. If 10 minutes goes by and you still have the urge to eat, you may be starting to get hungry.
• Don't eat more now because you think you might not have time to eat later. Eat what your body needs now, and worry about later, later.
• Some people find that it's easier to schedule lots of small meals throughout the day. Other people do better with "three square meals." Whichever you choose, try to eat on a regular schedule every day, according to how hungry you usually get. Eating regular meals can help you be more aware of hunger and fullness.
• Does leaving food on your plate drive you nuts? Take smaller servings. Save leftovers for another meal. Share plates with someone. Ask yourself what's more important-a few bites of "wasted" food, or your health?
• When you eat, make your food the main attraction. Sit down at the table with your family. Don't eat in front of the TV. Don't read while you eat. Give your attention to what you are putting in your mouth, how it tastes, and how your body reacts to what and how much you're eating.
•  
• So guys, DO NOt STARVE/ SKIP MEALS/ INDULGE ONCE A WEEK TO STOP THOSE CRAVINGS AND LOSE WEIGHT.. HAPPY EATING!!!

Healthy Eating/ Healthy weight

 HEY FOLKS:  HERE I AM AGAIN THOUGH THIS TIME  HAVE TAKEN HELP FROM WEB MD

 Healthy Eating: Starting a Plan for Change:   Ref: Web MD

If you have decided to start a healthy eating plan, congratulations! Making that decision is an important step in becoming a healthier person.

Keep these key points in mind:

• When you're trying to develop new habits-whether it's healthy eating, or getting more exercise -you have a better chance of success if you make a plan ahead of time.
• Knowing why you want to eat healthier can help you make changes in your eating habits. And writing down your reasons will be a good reminder later on if you get discouraged.
• Start with small, short-term goals that you can reach pretty easily. It's easier to stay with something new when you have early, frequent successes.
• Support from family and friends can go a long way toward helping you find success in eating healthier. Don't be afraid to let them know what you're trying to do-and ask for their help.

What is involved in starting a healthy eating plan?

Eating one healthy meal isn't hard. It may not even be hard to eat three healthy meals in a single day. The hard part is making changes in your daily life so that you start eating healthy every day-and keep eating healthy every day.

It's all about changing your habits. And changing your habits is easier if you make a plan first.

Starting a life of healthy eating-or making any kind of change in the way you live your daily life-is like being on a path. The path leads to success. There are three steps that can help you get started:

1. Have your own reasons for wanting to change.
2. Set goals.
3. Think about what might get in your way, and prepare for slip-ups.

Why do you want to start eating healthier foods?

Your reason for wanting this is really important. Don't do it because someone else wants you to. What makes you want to start eating healthier foods?

• You have a specific health concern
• You want to feel better and have more energy.
• You want to lose weight.
• You have another reason for wanting to do this.

Write down your reasons for wanting to make this change. Put the list where you can see it easily. It will be a daily reminder of why you want to make a change.

It’s not easy to make changes. But taking the time now to really think about what will motivate or inspire you will help you stay with it.

How do you start a healthy eating plan?

• It's important not to jump in too far too fast. Slow, steady, baby steps will set you up for success

What are the short-term goals that will help you get there? 

Short-term goals are things that you want to do tomorrow and the day after. For example, you might decide to:

• Switch to low-fat or fat-free milk or soy milk instead of whole milk on your cereal to reduce the amount of fat you take in.
• Cut back on eating fast food to once a week, or eat red meat only 3 times a week.

How do you get started on healthy eating?

Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.

A change to healthier eating also includes learning about balance, variety, and moderation.

• Aim for balance. Most days, eat from each food group-vegetables and fruit, grain products, milk and alternatives, and meat and alternatives. Listen to your body. Eat when you're hungry. Stop when you feel satisfied.
• Look for variety. Be adventurous. Choose different foods in each food group. For example, don't reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need.
• Practice moderation. Don't have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay.

Is healthy eating the same as going on a diet?

Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life.

Diets are temporary. Because you give up so much when you diet, you may be hungry and think about food all the time. And after you stop dieting, you also may overeat to make up for what you missed.

Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight-and stay there-than if you diet.

Weight Management - Overview

What is a healthy weight?

A healthy weight is a weight that lowers your risk for health problems. For most people, body mass index (BMI) and waist size are good ways to tell if they are at a healthy weight.

But reaching a healthy weight isn't just about reaching a certain number on the scale or a certain BMI. Having healthy eating and exercise habits is even more important. When you're active and eating well, your body will settle into a weight that is healthy for you.

If you want to get to a healthy weight and stay there, healthy lifestyle changes will work better than dieting. 

Reaching a certain number on the scale is not as important as having a healthy lifestyle.

Why pay attention to your weight?

Staying at a healthy weight is one of the best things you can do for your health. It can help prevent serious health problems.

• .But weight is only one part of your health. Even if you carry some extra weight, eating healthy foods and being more active can help you feel better, have more energy, and lower your risk for disease.

• Diets don't work.
• Diets are temporary. When you diet, you're usually not eating the way you will need to eat over the long term. So when you quit dieting, the extra weight comes back.
• Dieting usually means not letting yourself have many of the foods you love to eat. So when you quit dieting, you return to eating those foods as much as you used to-or more. And the extra weight comes back.
• Dieting often means eating so little food that you're hungry all the time and don't have enough energy. So when you quit dieting, you return to eating as much as you did before-or more. And the extra weight comes back.
• Most diet programs don't include an increase in activity, which is vital to staying at a healthy weight. So when you quit dieting, the weight comes back.

   The biggest key to success is knowing that this is a process. It's not 'all or nothing at all.' It's a matter of making choices every day. 

  One day you might decide to eat more than another day, and that's okay, as long as you are paying attention. You will finally realize it isn’t a time-limited thing. It will become much more of a lifestyle change than a temporary diet. 

  The idea that somehow you could go back to your old ways is just not there anymore.  How many of us have punished ourselves for putting on a few pounds by going into a state of denial? We deny ourselves sweets, fats, and just about every food that makes us happy.

 Cutting out your favorite foods only sets you up for failure. When you feel hungry all the time, you're more likely to binge

Don't give up your favorite foods. Just eat them in moderation.

It's all about small splurges without being overindulgent when it comes to very calorie-dense foods.". Combine sweets with healthy foods, like drizzling melted chocolate over strawberries, or adding a few chocolate chips into your granola.

  HAPPY EATING!! :)

Top 10 ways to become podgy

Whew!!  That was a long sabbatical I was on. Sorry folks, went away on a holiday. BUT did not put on a gram of weight, in fact lost a kilo, though I was literally on a ‘sweets’ diet—you cannot go to the UK and NOT eat sweets.  Even their chocolates taste different!!  Did not do my usual aerobics/ cardio exercises .  You may wonder what I did.  Just read my blog and you will know.  Yes, kept off rice, breads, rotis--- ate everything else under the sun but in moderation.  Did go on long walks though.  So now you know what the culprit is.

  Well today, I’ll just write something on the ‘Top 10 ways to become podgy”! Very simple!

1. Fruit Juice:  This is usually looked upon as a healthy option, but that is far from the truth.  If you drink too much of it, you are going to pile on the kilos. Juice contains a lot of carbs and these carbs are Fructose. This gets converted to flab much quicker as muscle cells will not accommodate Fructose.  Instead opt for water, low-fat milk, green tea.

2. Weekend parties:  If you are off booze during the week days but love living it up on weekends and go overboard with alcohol, you’re gonna get flabby!  You can pile up over 1000 calories on a good night of drinking. And then add the chicken tikkas, pizzas, French fries you consume along with your drinks you are looking at gaining at least half a kilo during the course of the night. Limit booze to one or two drinks a night and don’t do it too often.

3. Carb bingeing: High Carb foods, esp the processed variety, are extremely dangerous in terms of fat gain, as they quickly cause your Insulin levels to soar sky-high which puts your body into a fat storing state. So unless you are doing intense work outs, they are fated for fat storage.  So eat them in moderation.

4. Eating Out: This is one sure shot way of becoming one step short of little Lotta. The restaurant oils and breads, the extra mocktails if not cocktails that you end up having are only going to add on the kilos. So limit eating out to special occasions.

5. Take the car: The more you walk, the less bulky you will be.  You do your daily 30- 45 min work out but then take the car to go next door to the grocery store, then believe me the kilos will pile on quite insidiously. So take the stairs, walk whenever you can.  Just because you are doing your everyday workout doesn’t allow you to be sitting on your butts for the rest of the day.

6. Greasy foods: Doughnuts, burgers, French fries, chips, pakodas- they all taste better than cabbage. They also make you unhealthy and podgy. Think of it this way, it takes 45 minutes intense, like cardio workout to burn 300 calories, so imagine how much of exercising you’ve got to do to burn all those calories you are dumping into yourself. Go ahead, eat them once in a way- no problem at all but don’t make them into a habit.

7. Eating the wrong protein: You need protein to build muscle. You know this and you faithfully load up on every protein you can lay your hands on eg. juicy steaks whenever the opportunity presents.  Then, you are well on your way to becoming podgy because many protein rich foods are do contain high amounts of saturated fats. Instead, choose leaner proteins and eat them in moderation. Remember you can get too much of a good thing.

8. Move back home:  If any of you are thinking of moving back home, surrounding yourself with all of your Mum’s high fat, high calorie cooking will take you – you know where.You will soon become the roly-poly kid your Mom just loved- no offense to Mums, I love them.

9. Do not skip you workouts because they could mean the difference between you staying lean or just getting podgy.

10. Couch potato:  Remember the snacking while watching TV?  These calories are never taken into account most of the time but they are main culprits in you becoming podgy because you tend to forget how much you are consuming while watching your favorite Tv serial. But again- moderation is the key. You do NOT have to give up totally.

      So these are my 10 tips for the day.  Simple to follow but needs a bit of will power.Don’t worry, if I can do it, so can you! Once you see yourself in the lovely dress you bought the other day and the way it fits you, believe me, you will be motivated.  I can’t watch some of the videos of myself taken 5 yrs ago.  But those taken on this holiday- I was amazed—I look really cool!! :)

 

Making Weight Loss a Habit....

With help from Web MD........

Weight control is all about making small changes that you can live with forever. As you incorporate these minor adjustments into your lifestyle, you'll begin to see how they can add up to big calorie savings and weight loss. Here are my top 10 habits to help you turn your dream of weight loss into a reality:

Recommended Related to Diet & Weight Management

Diets of the World: The Japanese Diet

"The Japanese diet is the iPod of food," says Naomi Moriyama, co-author of Japanese Women Don't Get Old or Fat: Secrets of My Mother's Tokyo Kitchen, "it concentrates the magnificent energy of food into a compact and pleasurable size." And you don't have to cook Japanese-style to enjoy the diet's healthy foundations -- just eat more fish, vegetables, and fruit; serve smaller portions; eat mindfully and slowly; and add some healthy options like tofu and rice, she says. Here's how to get started...

Read the Diets of the World: The Japanese Diet article > >

1. Evaluate your eating habits. Are you eating late at night, nibbling while cooking, finishing the kids' meals? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings.

2. If you fail to plan, plan to fail. You need a strategy for your meals and snacks. Pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan.

3. Always shop with a full belly. It's a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator.

4. Eat regular meals. Figure out the frequency of your meals that works best in your life and stick to it. Regular meals help prevent bingeing.

5. Eat your food sitting down at a table, and from a plate. Food eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals.

6. Serve food onto individual plates, and leave the extras back at the stove. Bowls of food on the table beg to be eaten, and it takes incredible will power not to dig in for seconds. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.

7. Eat slowly, chew every bite, and savor the taste of the food. Try resting your fork between bites and drinking plenty of water with your meals.

8. Don't eat after dinner. This is where lots of folks pack on the extra pounds. If you are hungry, try satisfying your urge with a non-caloric beverage or a piece of hard candy. Brushing your teeth after dinner helps reduce the temptation to eat again.

9. If you snack during the day, treat the snack like a mini-meal. The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat.

10. Start your day with breakfast. It is the most important meal of the day. After a long night's rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.

Exercise-- go for it!

Hi everybody!!  How have you all been?  Has anyone of you thought about getting out of your comfort zone and thinking about healthy food? I hope so. Below I have given you all some hints to start off small and slow.

 
But first the easy exercise I promised you. Like I said it is not back breaking but you have to move your body and get up from that sofa--Because, losing weight is not handed to you on a platter, there must be some effort from your side.

 Eating healthy and cutting calories is only half the formula for successful weight loss. Getting regular physical activity is the other portion. Exercise is a powerful tool, helping you burn calories and increase strength, balance, and coordination while reducing stress and improving your overall health.

You should be proud that you have made the decision to improve your health. Know that the road ahead will have some bumps, but equipped with a good eating plan, support system, and a positive attitude, you will be successful. Good luck!

  

 
Ok, so the easiest exercise of all is—WALKING!!  Now everybody has to agree about this.  There can’t be anything easier than this—No gym, no machines, no trainers—you don’t even have to get a doctor’s approval to walk unless you are a patient with a heart condition!  

  So start walking- today.  Start off easy, like go 10 minutes on the first couple of days and increase the time a little everyday.  You must walk at least 30-45 minutes a day for 5-6 days a week. Now, there is a knack to this walk.  You just can’t stroll round the block for 30mins and call that ‘exercise’.  The idea is to burn those calories you’ve been putting in. So the walk has to be brisk, where you don’t go breathless but you have difficulty talking while you are at that pace.  AND, most importantly, your heart rate MUST RISE to at least 100-120-140- and stay at that rate for the entire time you are walking-30-45 minutes. So at the end of your walk, stand still or walk slower and count your pulse- at the side of your neck- the carotids, or at your wrist under the thumb. This is very important if you are to burn calories. You might find it a bit difficult in the beginning but when you start getting compliments and you see your reducing weight on the scale,and especially, when you start fitting into those clothes which were hanging at the back of your closet,had become too tight for you- this, I think is the biggest incentive for females..  I promise you, you will not be able to stop. I did it.

  

   For the more enthusiastic people, you could try some of the aerobic exercises the links of which I have given you below- they are from Real Age videos. Choose the ones that suit you and do it at home, get some friends to do them with you- it is fun and calorie burning- even more than walking.  And you can do it at home, in front of your computer. Go through all of them, choose the ones you like and dance away the pounds and the belly fat.  Keep changing for variety. You could purchase the videos too if you like.

http://www.realage.com/videos/?bclid=5030523001

In the meantime, here are also some direct YouTube links to Walking Part 1 & 2 that you can access and save.

Walking - Part 1: Start Quick &

Easy:http://www.youtube.com/watch?v=ndVjwkaLGDk&feature=fvsr

Walking - Part 2: Burn Fat & Back It Down:

http://www.youtube.com/watch?v=G8b4P57jNsQ&feature=channel

  Beginning a diet to lose weight and improve health is a worthy goal, but it can be a bit overwhelming. There are bound to be challenges whenever you start something new, especially when it involves something you do several times each day -- like eating and drinking.

 
 Still, as long as you don't try to change everything at once, you can meet your weight loss goals. Read on to learn some secrets of the masters from Web MD -- those who have lost weight and, more importantly, kept it off. After all, what good is losing the extra weight if you gain it right back?

1. Follow a Healthy Eating Plan

A healthy eating plan (like the WebMD Weight Loss Clinic plan) should include foods you enjoy along with plenty of healthy, not-too-processed foods like fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood, beans, and nuts. Thanks to their ability to satisfy, these low-calorie foods will actually help you stick to your diet. The most satisfying foods have lots of fiber (like fruits, vegetables, whole grains, beans, and nuts) and/or low-fat protein (found in meat, fish, dairy, and soy).

Ideally, you'll slowly wean yourself off favorite foods that are heavily processed and high in fat or calories, and replace them with more nutritious options. At any time during this process, feel free to come up with a new eating plan that increases some healthful foods and decreases others.

 

 2. Take Baby Steps

Change is hard. Making small, gradual changes in your eating patterns is the best way to overhaul your diet. Some experts suggest making just one change each week, to give you time to get used to the new behavior. Your ultimate goal is to establish new eating habits that can be sustained for a lifetime.

An excellent way to start is to stock your cupboards and refrigerator with healthy foods, and plan to prepare healthier meals at home. Pick up a new cookbook or cooking magazine specializing in healthy cuisine.

 

3. Set Realistic Goals

Most people who need to lose weight set lofty goals, dreaming of fitting into clothing sizes that may not be realistic for them. Yet losing as little as 5% to 10% of your body weight can improve the way you feel, put a zip in your step, and, most importantly, improve your health. Studies show that losing even small amounts of weight can improve overall health and, specifically, lower blood pressure, and blood sugar and cholesterol levels.

Set weight loss goals that are attainable, and keep in mind that the recommended rate of weight loss is only 1-2 pounds per week. Slow and steady wins this race. It takes time to learn new eating habits that will last for the rest of your life.

4. Reward, Don't Punish

To keep motivation high, reward yourself after reaching mini goals. After all, losing 5 pounds or exercising five times in a week deserves a pat on the back.

On the other hand, don't be too hard on yourself when you fall off the wagon -- everyone does, sooner or later. Anticipate that slip ups will happen, and when they do, just brush yourself off and get right back on track. Use your slip ups to learn where you are vulnerable, and decide how you will handle the situation the next time without abandoning your diet. My suggestion is try to do your best 80% of the time, and relax the rules somewhat the other 20% of the time.

 

My Diet Regime

   Hi folks, here I am again after a pretty long interval.  In this blog, I’m going to tell you how to lose weight the easy way—which is how I did it.  I lost 8 kilos in 6 months!!  I did not give up any of my favorite treats, which would just have made me crave it and then go a binge eating sooner or later, ate healthily and did some exercise- not anything back breaking- just for 30-45 minutes, 5-7 days a week. Do not weigh yourself every day as sometimes you might have put on a kilo or two and then you go—Oh shucks, I’ve been starving myself and breaking my back and I’ve PUT on weight???  No, I can’t do it.  And that’s the end of your weight loss programme.  So after a couple of months on my diet/exercise regime, people who I hadn’t seen in a while started commenting- Hey, you’ve lost weight, you look nice?—and I go like- Have I?-and yes it was then I noticed that my clothes were a bit loose on me, my arms felt and looked thinner and fitter—THEN I weighed my self and to my surprise, I had lost 4 kilos!!  Now, this is a great incentive to one who has been over weight for like 10 years!!

  Now here is what I did. You probably will not find this in any one Diet Regime book as it is not the usual ‘Count calories, no sugar, no oil/butter, no carbs’ kind of diet. It is a very practical diet,that you can follow without getting all tensed up when you think about food.  Yes, there is some discipline to be followed because there is no magic formula to lose weight with a snap of your fingers, but it is simpler to follow and one that I have followed and my goal was achieved AND I am able to maintain it because it is so simple. And again, this diet is not for those who are physically very active—they need carbs for energy plus they burn them off.  This diet is specifically for people who are not physically very active like those who sit in an office the whole day, in front of the computer or any other job that does not entail moving too much. You can zap the calories away but you have to move out of your comfort zone.

Let me give you a few tips which I picked up from Web MD:

.

Tip No. 1: Drink plenty of water or other calorie-free beverages.

Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn't cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea

Tip No. 2: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.

Tip No. 3: Enjoy your favorite foods.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods -- the key is moderation.

Tip No. 4: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, Dr PH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day -- dinner should be the last time you eat.

Tip No. 5: Eat protein at every meal.

Protein is the ultimate fill-me-up food -- it's more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like lean meat, yogurt, cheese, nuts, or beans into your meals and snacks

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Tip No. 6: Stock your kitchen with healthy, convenient foods.

Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success. You'll be less likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens

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Tip No. 7: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. "You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association

Tip No. 8: Always eat breakfast.

It seems like an easy diet win: Skip breakfast and you'll lose weight. Yet some studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight -- and keep it off -- always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.

Tip No. 9: Clean the cupboards of fattening foods.

If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it -- preferably by walking.

Tip No. 10: Eat more fruits and vegetables.

The best "diet" is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn't feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks

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Tip No. 11: Chew sugarless gum.

The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. Although gum might make you eat less, it doesn't mean you can stop eating right. A good diet and exercise are still important

Tip No. 12: Celebrate success (but not with food).

You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don't celebrate with a sundae or deep dish pizza.

  Never skip a meal!! If you have had a heavy meal the previous day and are feeling guilty about it, go easy with the next- have a bowl of fruits, a protein shake-  Starvation only makes you binge later.  Plus your metabolism takes a dive, so does your blood sugar and the body hangs on to every bit of what you eat the next time, converting it to fat We need your metabolism to stay steady and high all the time-  the idea of eating several mini meals instead of 3 big meals.

Well, without beating about the bush, let me tell you what I do and it worked for me, so I’m sure it will work for you too. Basically:

   GIVE UP Rice, rotis, breads- yes even whole wheat bread- And ofcourse do not ever eat refined flour like Maida/Self Raising/ plain flour. We, in India, love our rotis- chappatis- and rice.  We eat less of the accompaniments and more of the main ingredient- rice and roti.  We need carbs but we can get them in other foods, eat them and don’t put on weight, like Vegetables- good carbs- you can eat kilos of them and get away. Now I’m sure, all you people out there will say: “Oh, I knew this was too good to be true.  I hate veggies.” Well folks, I am not saying eat them raw, or live on salads—that's a sure way to go into depression - Use a little bit of oil- a teaspoon or two- and cook the veggies anyway you like, sauté them, make a thick, tasty gravy and add all kinds veggies to it, add grated, fresh coconut, be innovative, look up recipes on the net and make mouth watering vegetable dishes, you can even add a tablespoon of cream so it really tickles your palate- rich uh?—then pile up your plate with it and eat away. Now to satisfy yourself psychologically, you may have a quarter of a roti OR one tablespoon of rice ONLY, to accompany your veggie dish. Do not have any more of the rice or roti or chappati.

  Now for your proteins, you can have eggs- yes they are good for you but don’t eat them everyday. Maybe once or two times a week. You can steam fish, add spices, make cutlets out of them and shallow fry/ bake and freeze them so you can have them a couple of times a week, low fat cheese, low fat yogurt. Vegetarians can have idlis, dosas—though not the complete protein dish, it’s ok, you can make up the protein in other foods

 Do not avoid Fats—they are not the plague.  Your body needs fats to keep your skin supple and soft, to keep you warm.. Now good fats are nuts- walnuts, almonds, pistachios, even cashewnuts- but remember nuts have calories so just snack on them- 10-12 per day. Avocados are very good too, Extra virgin Olive oil is excellent- drizzle it over your salads but remember, it too has calories—so go easy with it.

    Ok, so enough of the theory part of it.  Let me tell you how I go about balancing and eating all that I have been telling you about.—Let me remind you, you will not find this in any book.  There are people who may contradict this or prefer to go about it in a more scientific way—which is fine but it has not really helped a lot of people as it is difficult to give up ALL your favorite foods, forever!!.

   When you wake up in the morning after fasting for like 8 hours, drink two huge glasses of warm water with half a lemon squeezed into it.  15 minutes later, have your breakfast before the body goes into starvation mode, wondering if it it going to get any food.

    The foods you can have for breakfast are: Now this is what I did—

  A cup of any kind of cereal, with raisins, almonds and fruit, and add low-fat milk, chop up a banana if you like—add a tsp of low calorie sweetener if you have a sweet tooth.

  Or, have 2 eggs- anyway you wish- boiled, poached, fried in just ¼ tsp Olive oil, scramble them with onions, tomatoes, chillies, mushrooms and eat them but with NO bread.  Just two eggs are pretty filling and will keep you going till 10AM or even later. Now you can have bread if you can’t do without it, IF you are willing to work out to burn the calories you are accumulating with it.

  Fish cutlets cooked as above- you can have two or even three of them with a bit of tomato sauce- again NO bread.

  Vegetarians- 2 idlis, 1 dosa- have this with chutney of your choice and sambhar with lots of vegetables, one cup Upma, poha—but remember all these must be made with not more than 1tsp of oil.

 Now you can accompany this with a glass of fresh Orange juice, or grape juice, vegetable juice- all with no sugar—add no- calorie sweetener if needed.  Coffee drinkers can have a cup of coffee with low fat milk- or tea- again no sugar.

  10AM- have a small snack- nuts, a small bowl of fruits, and you know what I sneak in a bit of savory at times like maybe a couple of times a week- just so I don’t crave for it- you can have a little of anything you like- but remember, moderation is the key- it is just to satisfy your taste buds so you don’t crave for it and binge-eat.

   Lunch- NO RICE- NO ROTIS.  Pile up your plate with your vegetable dish,.Or fish- curried, baked, shallow fried.  Or grilled chicken, tandoori chicken, chicken curry—any way you like it. Salads- as much as you want.

 4PM- A cup of tea with a couple of digestive biscuits. Fruits..

 7.30pm- dinner- same as lunch—you can make variations.

 Now, I have a bit of chocolate after lunch, because I love chocolates.  Like say a kit-kat- two bars of a four bar kit kat everyday!!  And with this my craving for sweets is satisfied. So you can have any sweet of your choice- ice cream, a bit of any Indian sweet—like I said, moderation is the key to it. You don't have to go cold turkey on sweets altogether- a little bit now and then won't do any harm. Besides, the quantity of food you are having at lunch/ dinner is pretty low in calories.

  Having told you what you must eat daily, try to stick to this for 6 days in the week—you can pig out on one meal on the 7^th day—eat whatever you want, satisfy all those cravings – then go back to your healthy, moderate eating.  Try this.  It’s simple and doable.  This does not adhere to any of your standard diet books or regime but it is a very practical, easy, tried and tested way of losing weight.  Once you see the kilos falling away, you looking great in all kinds of clothes, your old clothes hanging loose on your body—gives you the kind of thrill that nothing else does and you have the incentive to keep at it. Once you start losing weight and learn how to balance your diet, believe me, it is very simple.

    
     Now this is not all.  You have to burn the little extra calories that you are putting in.  Besides, if you just try to lose weight by eating less, your muscles will not get the tone it needs to look good. This, I will cover in my next blog.  I can hear you going—I knew it.  It was too good to be true.  But don’t lose heart.  It won’t be that back breaking kind of working out.  Meet you soon.