HEALTH ADVICE ON DIETING

HOW TO DIET AND STICK TO IT?
(17 Sep 2007)

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Obesity is the health hazard that can risk a person to a number of diseases such as coronary atherosclerosis and hypertension. It can also complicate other diseases like asthma, diabetes and can also lead to heart attacks. The major objective for dieting is until the desirable weight is attained. Once it is obtained, maintenance diet has to be formulated which is the hardest part of weight loss program.

Health advice for reducing weight:-

Set realistic goals.
Make a diet record and keep an account of what you are eating and how much you are eating.
Expect plateau stage during dieting due to the accumulation of water instead of fat. Exercise can be increased during this period.
Avoid junks and empty calorie drinks. Cutting down cold drinks tend to cut down the calories to some extent. Drink a lot of water. Drinks like soy milk and fresh fruit juices become healthier option.
Learn to be mobile. Avoid leisure walks, prefer fast walking until you sweat as at this point fat is getting used up in the body. Prefer walking rather than driving to nearby places, take up the stairs rather than the lift. Develop a habit of exercising for at least half an hour a day such as jogging, running, aerobics, cycling, swimming or any exercise that you prefer.
Start gradually. Drastic changes in our diet may be difficult to follow than small changes. Cut down portions of food gradually and introduce healthier foods slowly.
Avoid a separate menu for yourself. Adapt according to your family meals. White bread can be substituted for brown bread, skimmed milk instead of whole milk, fried snacks like potato wafers can be substituted for carrot sticks or a piece of fruit. Low fat spreads should be preferred than butter. Use egg white instead of whole egg.
Increase the number of meals in a day to 5-6 times and avoid consumption of large portions of meal three times a day. A healthy breakfast is very essential. Include healthy snacks like fiber biscuits, sandwiches or salads in between the meals. Avoid sweets after every meal. Instead go for a fruit.
Boil, broil, steam or bake foods instead of frying. Use non stick cook wares.
Whenever a snack is desired, prepare one with raw vegetables as it supplies bulk and provides fiber to the diet.
Do not eat absent minded. Concentrate on the food that you eat. People tend to overeat while watching television or reading or during conversation.
Learn to control your appetite before going out for parties. A glass of skimmed milk or fruit juices, a fruit like apple or banana or a dry toast can be consumed before leaving to prevent overeating.
Do not banish your favorite food altogether. Consuming a piece of pastry occasionally is not a sin. But you can balance this by consuming few sticks of cucumber for snacks.
Avoid fad diets or crash diets like no carbohydrate diet or banana diet or fasting diet as it can change the components of normal balanced diet and hence it is difficult to maintain.

answered by J M on 24 Dec 2007, 5:30:48

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