Just avoiding fried foods is not enough to cause weight loss. Your focus should be as you said ‘Getting fat to fit’ rather than just momentary weight loss. Once you focus on improving your overall health, you will lose weight as well as improve your quality of life. A combination of exercise, healthy eating habits at regular mealtimes (not munching on junk food now and then) and positive de-stress activities is essential.
Some practical suggestions:
1) Set a realistic goal: Maintain a food diary to keep track of what you eat, when you eat, how much you eat. Making a conscious effort to keep track helps you become aware of your eating pattern and you automatically cut down on food. To obtain an individualized well-planned balanced meal plan suited for your needs, you can consult a dietitian who will guide you.
2) Since your work is sedentary where you sit at your desk most of the time, you definitely need to develop an exercise plan for yourself. If you cannot allot separate time for jogging, you can try spot-jogging right next to your chair for at least 20 minutes everyday and gradually increase to 30 – 45 mins before you start work.
3) Brisk walking everyday will be beneficial. There’s nothing like a refreshing evening walk. Try to take a brisk walk at least on weekends or whenever you have time away from work.
4) Most people when depressed, reach out for junk foods to drive away depression. So try to be as stress-free as possible. Practise breathing exercises or pranayam at least once a day or more. Exercising also helps to improve mood and helps you get fit.
5) Motivation techniques are necessary to help you lose weight and maintain it.
6) Don’t give up! It is perfectly normal to anticipate some days when you will feel like going off your schedule for fitness For e.g when you go out to a party or in company of guests but it should not be stretched for too long..
7) Avoid excesses and binging on food. Your self determination and self control will see your through.
8) A dietitian will guide you with a specific list of foods to avoid, those to be eaten in limited amounts and those that can be consumed liberally.
Some tips to guide you:
a) Eat foods which are boiled, broiled, steamed or baked rather than fried foods.
b) Greasy, crisp, oily, sweet, syrupy, sticky or concentrated foods are high are calories and should be avoided.
c) Eat foods which are low in calories: Foods low in calories usually tend to be watery-crisp, clear, dilute or thin or raw. Raw and green vegetables can be eaten liberally.
d) Chew your food properly, don’t just gulp it down.
answered by P P