08 Dec Losing weight ……. not a losing proposition at all!
You think you have put on a little bit of fat. Jeans you bought last year are not feeling comfortable around your waist anymore. You have lost tone and those tees don’t bring out the best in you. And women don’t seem to notice you the way they did last year or even 6 months back!
Don’t despair. You can get back in form rather quickly. It really doesn’t take much at all. Just follow the steps below:
- Download an app like ‘HealthifyMe’ which will help you keep a count of the total calories you are consuming because of the food you take daily (will come back to this several times below). The total calories that you need to consume daily as an average man is 2,500 and as an average woman 2,000. 1 gram of glucose gives you 4 calories, 1 gram of protein gives you 4 calories and 1 gram of fat gives you 9 calories. These calorie numbers (4, 4 and 9) are critical and try to memorise them.
- Stop taking sugar totally – no more sugar in your tea, coffee; no more black forest cake every day; no more full chocolate bars every evening. You could use sugar substitutes in your tea and coffee. You could cut slices of your cake into 4 smaller bits and just have one of those smaller bits each day. When you buy chocolate bars, go for the smallest sized ones. Check the calories written on the wrapper. Eat one small bar or if you can, just half of the small bar each day and have the calories you consumed in your mind (this is important and I will come back to it later).
- Cut your rice consumption. Eat just half of the rice that you normally take. A bowl of rice is about 250 calories. So if you were eating a bowl before, cut it down to half a bowl, meaning you are now consuming only 125 calories through rice.
- Cut down on your bread consumption if you eat bread daily. 1 slice is about 70 calories. If you were used to 4 slices a day, start eating just 2 a day now.
- Cut down on your idlis (55 calories each) and dosas (64 calories each) as much as you can
- Overall, cut your carbohydrate consumption as much as you can
- Eat eggs (70 calories each), cheese (75 calories per slice) and drink whole milk (about 170 calories per cup), but be wary of the calories consumed here as well. These are good foods since they provide you with vitamins and many other important nutrients.
- Note the overall calories you have consumed at breakfast, lunch, dinner and snack times. See how much they add up to. Keep them at or below 2,500 calories.
- If you can, spend 30 mins on a treadmill or go out for a jog. This will burn about 250 calories so that your net calories consumed will be less than your intake through food.
- Try to consume foods that are high in fibre since that will provide fullness with less absorbed calories
- Use whichever app like HealthifyMe that you downloaded to understand the calories associated with any type of food you consume
- About 3,000 calories equates to about 1 Kg of body weight – this is not exact, but can be used as a thumb rule. So, if you keep a deficit of 500 calories daily (total consumption as a man kept below 2,000 calories and as a woman, kept below 1,500 calories), in 6 days it could translate into a weight loss of 1 Kg. This is only approximate and depends on multiple factors, though over a long period of time (about 6 months), you will see tangible weight loss.
- If you combine your diet with some treadmill running or outdoor jogging or bicycling, and tone your body up about 3 times a week at the gym, you are going to start looking good and feeling good again!
- You deserve it, so go for it today itself!