Weight loss advice

Weight Loss Tips and Advice

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach,
mouth and brain are all connected and it takes 20 minutes of
chewing before your stomach signals your brain that you are full.
To feel full and successfully lose weight on any weight loss program,
you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health,
your normal diet and to help lose weight. Water is necessary
for the metabolism of your stored fat. Weight loss cannot occur
without an active metabolism which requires large quantities
of water. Another way to use water to lose weight is to drink a
large glass of ice water just before meals. The cold causes your
stomach to shrink slightly which will make you feel full faster.


3. The more positive your self-esteem, the better you feel about
yourself, the faster and easier it will be for you to lose weight.
When you are self-confident, you are better able to take charge
of your life. It also means that after you lose weight, it will stay
gone permanently.

4. When you go fat free or low fat, you also cut out much of the taste
of the foods you eat. Add the flavor back with herbs and spices.
Strong flavors such as vinegar, garlic, chili powder, cayenne,
curry powder, rosemary and tarragon can be used to doctor up
any food you are eating. For your low fat and fat free diets,
experiment with different herbs and spices until you find some
you like. Staying on your fat free or low fat diet will be easier
and your weight loss will be speeded up.


5. Increase your metabolism by as much as 40% by using hot and
spicy foods such as hot peppers of all varieties and mustards.
Research shows these foods all increase your metabolism. For
double duty, give up fat filled mayonnaise for mustard and add
hot peppers to your food for greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss program.
It's difficult to stay motivated to lose weight when you feel bad.
Overeating often accompanies negative emotions such as depression,
anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

7. To lose weight faster, reduce your intake of caffeine. Caffeine leads
to an increase of insulin in your body which retards the burning of
your stored fat.This is a simple chemical reaction in your body
that you can change. Reduce your caffeine intake by 50% and see
what happens. Here is a rough guide to use when looking at the
amount of caffeine you currently take in:
Brewed coffee (6 oz. cup) - 100mg;
Instant coffee (6 oz.) - 70mg;
Tea (6 oz.) - 50mg;
Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg;
Dark chocolate (1 oz.) - 20mg and
Milk chocolate (1 oz.) - 6mg.

8. Incease your intake of fiber rich foods. They will help fill you
up faster and will help all the food you eat pass through your
digestive system more easily.

9. Exercise is probably the most important key to increasing your
metabolism and burning off excess fat. Research shows that you
burn more stored fat for energy when you do aerobic exercises
on an empty stomach than on a full stomach. Research also shows
that you burn more stored fat when you exercise late in the day
rather than in the morning. Put together, the best time to exercise
to lose weight by burning your stored fat is in the late afternoon/early
evening before dinner. Second best is in the morning before breakfast.
Our metabolism naturally starts to slow down about 8 hours after
we wake up. Thirty minutes of aerobic exercises in the evening,
before dinner, will not only burn off stored fat but it increases your
metabolism for about two to three more hours just when it was
starting to slow down. This produces a significant increase in
fat burned off, even after the exercise is over.

10. To lose weight quickly, never skip a meal. Your first meal after
waking starts your metabolism. Your metabolism then speeds
up for about eight hours and then starts slowing down until you
go to sleep when it goes to low until you wake and eat and start
the cycle again. Skip breakfast and your metabolism doesn't get
started until lunch time. You've just missed three or four hours of
fat burning time. When you skip meals during the day, your
metabolism also slows down. Weight loss through the burning of
stored fat is all about eating enough of the right kinds of foods so
you stay full and your metabolism stays as high as possible.
Remember, if you feel hungry, your metabolism slows down.
Stay full with healthy, nonfattening foods and your metabolism
will continue to burn your stored fat as fast as your body will allow.

HAVE A HEALTHY LIFE.
HAVE A HAPPY LIFE.

Tips for healthy heart

25 TIPS FOR A HEALTHY HEART

1. Eat more of grains ,vegetables,beans,fruits,

seeds and Yogurt.

2. Eat less of milk,cheese and nuts.

3. Add garlic to your recipes.

4. Eat rich foods like carrots,cabbage,sweet potatoes

and dark leafy greens.

5. Reduce sodium intake to no more than 1 ¼ teaspoons

of salt per day.

6. Eat regular meals.

7. Drink water throughout the day.

8. Switch from coffee to tea.

9. Exercise regularly.

10. Take the stairs instead of an elevator or escalator

11. Do housework.Take it as an extra chance to exercise.

12. Healthy weight should be maintained.

13. Quit smoking.

14. Avoid alcohol.

15. Sleep adequately.

16. Blood pressure should be monitored.

17. Cholesterol should be monitored.

18. Work schedule should be regular to avoid too much stress.

19. Practice stress reduction techniques such as

deep breathing,yoga and meditation.

20. Laughter is a good medicine.

21. Medical check ups should be done regularly.

22. Control diabetes.

23. Family history of cardiovascular disease should be known.

24. Love.Give it and receive it.

25. Medication prescribed by doctor should be taken.

S. Deviation types

Deviation Types

The weight loss programme depends on how well you are
adhering to it.There may be times when you may deviate
and eat wrong kinds of foods.The correct thing to do at this
time would be to find out why you deviated,what made you
eat that food stuff which you had to avoid.
Don’t wait for any “special” day to start your
weight loss programme.

There are five types of Deviations:

1) Physiological Deviation
It is when you feel really hungry and can no longer control your hunger pangs.Try taking high-fibre foods like vegetables,fruits,salads,whole grains and pulses.These things have more satiety value.

2) Psychological Deviation
Sometimes you may feel hungry just at the mere sight,smell or thought of food.This is not really hunger.It’s best to avoid such situations,which will trigger off an unnecessary session of over-eating.In case you are unable to keep your mind off food,then go in for some very low calorie snacks such as idlis,dhoklas,etc.

3) Emotional Deviation
Some people eat a lot when they are sad,alone,frustrated or sometimes even happy.They resort to overeating as a compensation for being emotionally upset or unstable.Learn to deal with boredom,which leads to compulsive eating.Get yourself involved in different activities,which will keep you well occupied.Learn alternative ways or activities to deal with boredom.

4) Information Deviation
Some people have wrong information regarding foods.It is important to have a good knowledge of health and nutrition,which is relevant to weight loss.Learn some low-calorie recipes and prepare them whenever you feel the urge to have something.

5) Social Deviation
Learn to say “No” whenever someone offers you a high calorie foodstuff.Be assertive and stick to your weight loss plans.

R. Nutritive Value of various food items

Nutritive Value Of Various Food Items

Standard Measures

1 Cup – 200ml
1 Katori – 150ml
1 Glass – 250ml
1 Table Spoon – 15mg
1 Tea Spoon – 5mg

Milk And Milk Products

Buffalo Milk – 1 Cup – 230 calories
Cow’s Milk – 1 Cup – 135 calories
Soya Milk – 1 Cup – 85 calories
Toned Milk – 1 Cup – 90 calories
Double Toned Milk – 1 cup – 70 calories
Skimmed milk(liquid) – 1 Cup – 60 calories
Paneer (buffalo milk) – 100gm – 292 calories
Paneer (cow’s milk) – 100gm – 265 calories
Curd (cow’s milk) – 1 Katori – 100 calories
Curd (toned milk) – 1 Katori – 70 calories
Curd (double toned milk) – 1 Katori – 150 calories
Butter Milk – 1 Cup – 30 calories
Cream Light – 1 ½ tsp – 45 calories
Khowa – 100 gm – 421calories
Processed Cheese – 1 Cube (25mg) – 80 calories
Condensed milk – ½ cup – 228 calories

FRUITS

Apple – 1 medium (100gm) – 60 calories
Banana – 1 medium (120gm) – 139 calories
Cherries – 10 pc. (70gm) – 45 calories
Dates(dried) – 10 pc. (100gm) – 317 calories
Grapes – 20 pc. (100gm) – 71 calories
Guava – 1 medium (150gm) – 75 calories
Louquat – 6 large (150mg) – 43 calories
Mango – 1 small (100gm) – 74 calories
Musk Melon – 100gm – 17 calories
Orange – 1 medium (100gm) – 72 calories
Peach – 1 medium (100gm) – 50 calories
Pears – 1 medium (150gm) – 75 calories
Papaya – 100gm – 32 calories
Pineapple (fresh) – 1 slice (100gm) – 46 calories
Plum – 1 small – 1 small (75gm) – 39 calories
Pomegranate – 1 small (100gm) – 65 calories

VEGETABLES

Bathua Leaves – 100gm – 30 calories
Beet Root – 100gm – 43 calories
Bitter Gourd – 100gm – 20 calories
Carrot – 1 medium (60gm) – 29 calories
Cabbage - 1 medium (300gm) – 80 calories
Capsicum - 1 medium (100gm) – 24 calories
Cauliflower - 1 medium (500gm) – 30 calories
Coriander Leaves – 100gm – 20 calories
Colocasia - 1 medium (75gm) – 72 calories
Cucumber - 1 medium (150gm) – 20 calories
French Beans – 100gm – 26 calories
Fenugreek Leaves – 100gm – 15 calories
Lady Finger – 100gm – 35 calories
Lettuce – 100gm – 20 calories
Mint Leaves – 100gm – 15 calories
Mustard Leaves - 100gm – 34 calories
Onion – 1 medium (50gm)- 25 calories
Potato – 1 medium (60gm) – 57 calories
Radish – 1 small ( 150gm) – 25 calories
Spinach – 100gm – 26 calories
Sweet Potato – 100 gm – 120 calories
Tinda – 1 small (50gm) – 10 calories
Tomato – 1 medium (60gm) – 10 calories

OILS

Butter – 1tsp – 36 calories
Ghee – 1tsp – 45 calories
Margarine – 1tsp – 45 calories
Oil - 1tsp – 45 calories

SUGAR

White Sugar – 1tsp – 20 calories
Honey – 1 tsp – 15 calories
Jaggery – 5gm – 19 calories

NUTS

Almond – 10 small pc. (10gm) – 65 calories
Coconut (fresh) – 10gm – 45 calories
Coconut (dry) – 15 gm – 99 calories
Cashew Nut – 6 medium (20gm) – 120 calories
Chilgoza – 10gm – 60 calories
Ground Nut – 20 pc. – 60 calories
Pistachio – 10 pc. – 65 calories
Raisins – 10gm – 30 calories
Walnut – 4 halves (10gm) – 70 calories

BEVERAGES

Tea – D.toned Milk-1tsp + Sugar-1tsp (1 Cup) – 30 calories
Instant Coffee - D.toned Milk-2tsp+Sugar-1tsp (1 Cup) –40cal
Espresso Coffee- D.toned Milk- ½ cup+Sugar-1tsp + Cream- 1tsp
(1 Cup) –55 calories
Mango Shake – Mango-50gm + Buffalo Milk-150ml – 1 Glass –
249 calories
Fruit Punch – Fresh Juices – 1 Glass – 174 calories
Lemonade/Mintade – Mint leaves+Lemon+Sugar-2tsp - 1 Glass –
40 calories
Jaljeera – 1 Glass – Nil
Panna – Mango-50gm + Sugar-3tsp (1 Glass) – 97 calories
Carrot Kanji – 1 Glass – 5 calories
Pineapple Juice – 1 Glass – 110 calories
Roohafza in water – Roohafza-3tsp (1 Glass) – 150 calories
Soft drink – 300ml- 125 calories
Tender Coconut Water – 1 Glass – 70 calories

ALCOHOLIC DRINKS

Beer – 1 large mug (240ml) – 110 calories
Wine (dry) – 100ml – 80 calories
Wine (sweet) – 100ml – 142 calories
Brandy – 1 peg (30ml) – 75 calories
Champagne (dry) – 135ml – 105 calories
Champagne (sweet) – 135ml – 160 calories
Whisky – 1peg (30ml) – 75 calories
Gin – 1peg (30ml) – 85 calories
Rum – 1peg (30ml) – 85 calories
Sherry - 1peg (30ml) – 45 calories

COOKED CEREALS

Rice – 200gm (2 katori) – 222 calories
Khichri – 200gm (2 katori) – 430 calories
Pulao – 300 gm (2 katori) – 358 calories
Parantha – 100gm (2 pc.) – 297 calories
Phulka – 70gm (2 pc.) – 170 calories
Puri – 75gm (3pc.) – 240 calories
Bhatura – 36gm ( 1 pc.) – 154 calories
Aloo Parantha – 90gm (1 pc.) – 213 calories

DAL PREPARATION

Bengal Gram Dal – 125gm/1 katori – 124 calories
Black Gram Dal – 145gm/1 katori – 161 calories
Green Gram Dal – 155gm/1 katori – 316 calories
Lentil Dal – 140gm/1 katori – 248 calories
Lentil Dal (Bengal) – 130gm/1 katori – 79 calories
Red Gram Dal – 135gm/1 katori – 109 calories
Kadhi – 140gm/1 katori – 118 calories
Kootu – 155gm/1 katori – 147 calories
Spinach with Dal – 140gm/1 katori – 113 calories
Sambar – 160gm/1 katori – 81 calories
Chhole – 160gm/1 katori – 119 calories
Green Gram (whole) – 145gm/1 katori – 113 calories
Lentil (whole) – 130gm/1 katori – 95 calories
Rajma – 135gm/1 katori – 153 calories
Rawan (Lobia) - 140gm/1 katori – 141 calories


VEGETABLE PREPARATION

Peas n Paneer – 130gm/1 katori – 191 calories
Pea Potato Curry – 135gm/1 katori – 132 calories
Potato Curry – 110gm/ ¾ katori – 131 calories
Vegetable Kofta Curry – 145gm/1 katori – 217 calories
Capsicum Potato – 125gm/1 katori – 116 calories
Cauliflower n Carrot – 95gm/1 katori – 100 calories
Ladies Finger – 140gm/1.5 katori – 226 calories
Bharta – 100gm/ ¾ katori – 115 calories
Cabbage – 100gm/1 katori – 131 calories
Stuffed Tomato – 85gm/1 katori – 84 calories

SNACKS

Poha – 150gm/1.5 katori – 298 calories
Dahi Vada – 166gm/2 pc. – 343 calories
Vada – 43gm/2 pc. – 138 calories
Masala Dosa – 100gm/1 pc. – 192 calories
Idli – 170gm/3 pc. – 229 calories
Sago Vada – 60gm/2 pc. – 214 calories
Samosa – 65gm/1 pc. – 207 calories
Sandwich – 65gm/2 pc. – 194 calories
Upma – 160gm/1.25 katori – 260 calories

CHUTNEYS (cooked)

Coconut Chutney – 55gm/2 tbsp – 125 calories
Coriander Chutney – 20gm/1 tbsp – 47 calories
Mint Chutney – 18gm/1 tbsp – 7 calories
Tamarind Chutney – 20gm/1 tbsp – 65 calories
Tomato Chutney – 50gm/ ½ katori – 32 calories

RAITAS

Cucumber Raita – Curd(toned milk)-100gm + Cucumber 50gm/1
katori – 52 calories
Boondi Raita – Curd-100gm/1 katori – 100 calories

Q. Tips to control your food intake

Tips To Control Your Food Intake

• Keep a daily record of your food intake in the diet diary.

• Do not shop when you are hungry.Buy only non-fattening
food.Read labels carefully before buying.

• Always eat in one room,at the same place and avoid
pairing your eating with other activities like watching tv,
cooking or reading.

• Always keep at hand low-calorie foods to use as snacks.
like fruits and raw vegetables.

• If you feel like nibbling on something ,you can have
“saunf”,”ilaichi” or nibble on pieces of chopped apple,etc.

• Make small portions of food appear larger by using
a small plate or by spreading the food.

• Eat slowly and chew food thoroughly.This helps to eat
less food but absorb more vitamins and minerals.

• Store food wisely.Keep high calorie items in places which
are hard to reach,like high shelves.

• Don’t think just because you are eating low fat/low calorie
food,you can eat all you want.The calories still add up and
must be burned off.Balance is the key to success.

P. Easy ways to boost your activity level

Easy Ways To Boost Your Activity Level

• Walk as much as possible throughout the day,
use your car as less as possible.

• Always take the stairs instead of the elevator.

• When parking your vehicle,park it as far away as possible
from where you want to go.

• Hide all your remote controls,operate everything manually.

• Whenever possible,stand instead of sitting.If you are desk
bound at work,stand up when you are on the phone,
walk over to give messages to colleagues rather than
using e-mail or phone.During breaks at work,
walk the stairs,around the building or down the halls.

• While doing household chores,exaggerate your movements
and make them big.

• Plant a garden,take up gardening as a hobby.

• Spend quality time outdoors with your children
or grand children.

• Take up an outdoor game or any other activity
you might enjoy.

• Try to work out as much as possible,but at your own pace.
Reward yourself,not by getting yourself a snack,but may be
buying a new wardrobe for your trim body.

O. Walk daily,Be fit for life

Walk Daily,Be Fit For Life

· Whatever your age,whatever your level of fitness,walking is the
simplest and most effective form of activity for losing weight.

· While walking you should wear loose clothes and
well-fitting canvas shoes.

· Start at a slow pace and be careful to build up your speed
and distance gradually.

· Walk briskly with rhythmic movement of your arms and feet.
Walk fast enough to become a little breathless and slightly
tired but never leave yourself gasping for air or completely
exhausted.You should be comfortable enough to carry
on a conversation while walking.

· Regular walks will slowly improve your heartbeat,endurance
and all-round level of fitness.

· Walking builds long lean muscles,which help in burning
calories all the time,day and night,even while you are asleep.

· Preferable walk on an empty stomach or
2-3 hours after the last meal.

N. Activity Pattern

Activity Patterns

Reduced energy expenditure in adults has been shown to correlate with subsequent weight gain.

Dietary restriction,when coupled with increased physical activity,is better in reducing body weight.

The energy utilization for certain activities are listed below:

1.Jogging or Running for 1 hour (13mph) – 600 Kcal
2.Cycling for 1 hour (14mph) – 450 Kcal
3.Tennis (game for 1 hour) – 350 Kcal
4.Walking for 1 hour (5kmph) – 180 Kcal

Besides calorie expenditure,physical activity contributes to the total health status of the individual.It helps diabetics by improving the insulin sensitivity and glucose tolerance.It results in lowering the blood pressure for hypertensives and helps in increasing the cardio-respiratory fitness.

The crucial technique of managing obesity is to alter eating behavior permanently and making activity patterns a part of your lifestyle.

M.Foods with high sodium content

Foods With High Sodium Content

· Salt.
· Baking Powder.
· Bicarbonate of Soda.
· Mono-Sodium Glutamate (Ajinimoto)
· Cheese.
· Sausages.
· Yeast extracts.
· Salted chips,Nuts,Popcorn,Biscuits and all varieties of papad.
· Salted pickles,Chutneys.
· Commercial salad dressing and sauces,pudding mixes.
· Soft drinks containing Sodium Benzoate.
· Soup cubes.
· Proprietary drinks containing Chocolate.

L.Water helps keep fat away

Water Helps Keep Fat Away.

Water is the key part of any weight –loss programme.You should drink at least 10-12 glasses of water everyday.It is essential for you as it helps remove body fat and is good for your overall health.

The benefits of water are manifold:

· It helps suppress your appetite.
· It reduces build up of sodium in your body.
· It reduces fluid retention.It is when your body does not get enough water

that it starts retaining fluids.
· It reduces fat deposits.
· It helps maintain proper muscle tone.
· It helps your body get rid of waste and toxins.
· It relieves constipation.
· Among other fluids,Nimbu Pani should be preferred.

Fresh lime soda (without sugar),buttermilk,Coconut Water,Vegetable Juice and Clear Soups are also recommended for a healthy body.

Start your meals with one of the above or just a glass of plain water.

K.Food Myths

Food Myths

1. Juices help reduce weight and cut calorie intake.

Fact: Juices are concentrated sources of energy and have

added sugar content.Eating whole fruit would be

more beneficial for your health.

2. Refined oils are 99% fat free.

Fact: All refined oils are 99% fat,irrespective of their

composition and trade name.1tsp refined oil gives

45 calorie.

3. Honey is good for weight loss.

Fact: Honey consists of 75% sugar (glucose and fructose)

and 25% water.It increases the blood sugar and

provides 3 calorie per gram of honey.

4. Toasted bread has less calories than the normal bread.

Fact: Toasted bread only converts starch into dextrins.

The calorie count however remains the same.

1 slice of bread= 70 calorie.

5. Healthy food means bland food.

Fact: This is not true.Traditional spices provide the

necessary taste and flavour to the food.At the same

time,they are rich in micronutrients,anti-oxidants

and fibre.There is no reason to avoid spices,unless

they are not tolerated.The only restrictive feature

of a healthy diet is its low salt and fat content.

6. Fat content of milk may be reduced by adding water.

Fact: If water is added,all other nutrients in milk also

get diluted.Skimming is the best way to remove

fat from the milk.Other nutrients are retained in

skimmed milk.

7. Low calorie foods can be eaten in unlimited amounts.

Fact: Even low calorie foods have calories which add up

and must be burned off regardless of what kind of

food we eat.Balance is the key to success.

8. Buttermilk has only carbohydrates.

Fact: Buttermilk is a very good source of proteins & calcium.

J.How to order when eating out.

How To Order When Eating Out

· Eat something healty before going out,so you will not be tempted to eat more when at the restaurant.

· Read the menu carefully to judge which are the least fatty foods.

· Choose clear soups instead of creamy ones.Clear soups are just as nutritious

and filling but don’t contain as much fat.

· Green salads and veggies with low fat dressings are deliciously refreshing

and contain lesser fat.Lemon juice,salt,pepper and vinegar are great low-fat

dressings.Avoid potato and macaroni salads as they are high in calories.

· Choose grilled,steamed or poached foods over those with rich,creamy

gravy/sauces.

· Choose tandoori roti,rumali roti or missi roti over breads with high butter

content.

· Grilled items like tandoori chicken pasta with tomato sauce and paneer

tikka make great entrees.

· Specify that you would prefer as little use of butter and oil in your dishes.

· Try to resist ordering dessert,but if you must,then choose fresh fruit or frozen

yoghurt.

· While traveling for business or pleasure,pre-plan meals and snacks to

reduce stress and to keep your energy high.Take along mineral water,iced

tea,vegetable juice and some low fat snacks like whole wheat

sandwiches,salad and fresh fruits.

I.Healthy Cooking

Healthy Cooking

· Avoid frying foods;instead grill,steam or boil food to minimize fat content.

· Wash vegetables before chopping them to prevent loss of water soluble nutrients like Vitamin C,Riboflavin,Thiamin and Niacin.

· Avoid use of baking soda while cooking pulses and vegetables as soda inhibits the absorption of calcium.

· Avoid repeated washing of rice and pulses,as valuable nutrients are lost in the process.

· Preserve vitamins in food by cooking whole vegetables in their skin.

· Substitute cream with skimmed yoghurt,as it contains less fat.

· Seasonal vegetables and fruits have the highest nutrient content so include them in your diet as often as possible.

· Use non-stick cookware and minimize the oil content in your food.

H.Add fibre to your diet

Add Fibre To Your Diet

· Include a lot of fruits and fresh vegetables in your diet;these not only

detoxify the body but are good for the skin too.

· Substitute fruit juice with actual fruit,for fibre in your diet.

· Never overcook vegetables.They are healthiest when eaten raw.

· The skin of fruits and vegetables,like apples and baked potatoes,are good for

you.Remember to wash them before consumption.

· Choose whole grain cereals,whole wheat bread,whole pulses and brown rice

instead of highly refined alternatives.

G.Eat Right

Eat Right

· Never skip a meal.Doing so will reduce your BMR [Basal Metabolic Rate.The body composition analysis defines your BMR.This is the energy utilized by the individual to carry on vital body functions when at rest.],making you inactive.You will tend to over-eat at the next meal.Instead,have smaller,more frequent meals at regular intervals.

· Always have breakfast,as it is the most important meal of the day.It is that time of the day when your nutrient requirements are the highest and a proper breakfast will energise you throughout the day.

· Don’t fall asleep soon after dinner,as sleep slows down the body’s metabolism and you read to burn fewer calories and accumulate fat.Instead,have a light and early dinner and give yourself a 2 to 3 hour gap before going to bed.

E.What count as one serving.

What Counts As One Serving?

The amount of food that count as one serving is listed below.

You eat a large portion,count it as more than one serving.Be sure to eat at least the lowest number of servings from the five major food groups listed below.You need them for vitamins,minerals,carbohydrates and proteins they provide.

Milk,Yoghurt and Cheese- 1cup of milk or yoghurt or 45gms of cottage cheese/paneer.

Dry Beans- ½ cup of cooked dried beans

Vegetables- 1cup of raw leafy vegetables or ½ cup of other vegetables (cooked or chopped raw),3/4 cup of vegetable juice.

Fruits- 1 medium apple,banana,orange or ½ cup of chopped,cooked or canned fruit or ¾ cup of fruit juice.

Bread,Cereal,Rice and Pasta- 1 slice of Brown Bread or 30gms of ready-to-eat Whole Cereal or ½ cup of cooked Whole Cereal,or Brown Bread

F.Gear up your neutral habits

Gear-Up for a Neutral Eating Habit

· Avoid acid forming foods.
Certain foods like sausages,nuts,macaroni and spaghetti are acidic in nature.

· Take Alkaline foods.
Foods of the alkaline range are primarily plant derived.The most effective are spinach,molasses,celery,carrots and dried beans.

· To put your body in the neutral state,increase your fruits and vegetables intake.

· Raisins,when soaked in water at night and consumed in the morning,are an excellent way to combat acidity.

· Mixed carrot and cabbage juice[both equal quantity] also help in reducing acidity.

D.Foods to eat,Foods to avoid

FOODS TO EAT, FOODS TO AVOID

Fats,Oils,Sweets and Refined Carbohydrates

· Use sparingly.
· Restrict adding fats to foods while cooking or at the table-like butter,margarine,gravy,salad dressing,spread.
· Choose few foods that are high in sugar like candy,jelly,honey,sweet desserts,soft drinks.
· Foods like white flour,white bread and polished rice,which are highly refined and low in vitamins & minerals,should be used less frequently.
· Cut down on convenience foods like biscuits,pastries and cakes,as they are rich in invisible fat and refined carbohydrates.

Whole Cereals,Whole Wheat Bread,Brown Rice ( 3-4 servings)

· To get the fibre you need,choose servings made from whole grains, eg. Whole Wheat Bread,Whole wheat flour,DaliA,Wheat flakes,Oatmeal,Brown rice etc.
· Supplement wheat flour with black chana flour to incorporate fibre.
· Do not sieve flour.

Milk,Yoghurt,Cheese (2-3 serves)

· Choose Skimmed milk and non-fat yoghurt.
· 75-100gm cottage cheese/ 200gm of yoghurt supply the same amount of calcium as 1 cup of milk.
· Read labels while purchasing packaged Milk products.

Poultry and Nuts (0-2 serves)

· Use egg white instead of whole egg.
· Nuts are high in fat,so eat them in moderation.

Whole Pulses/Sprouts (1-3 serves)

· Whole pulses,sprouts provide adequate quantity of fibre,minerals and vitamins.These also provide protein.
· Choose soya products such as soya paneer,soya milk and soya yoghurt.

Fruits

· Choose fresh fruits instead of canned or frozen ones in heavy syrups and sweetened fruit juices.
· Eat whole fruits often-they are higher in fibre content than fruit juices.
· Count only 100% fruit juice as fruit.Punches,ades and most fruit drinks contains only a little juice and lots of added sugar.

Vegetables (5-6 serves)

· Different types of vegetables provide different nutrients.
· Seasonal vegetables have the highest nutrient content.Use raw vegetables as salad.
· Eat plenty of green leafy vegetables.They are especially good sources of vitamins and minerals.
· Cook vegetables lightly by steaming or stir-frying.restrict on the fat you add to vegetables.at the table or during cooking.

C.Calories requirement for different Age Group

CALORIE REQUIREMENTS FOR DIFFERENT AGE GROUPS

Group Calorie Requirement

Men [Sedentary] 2425
Women [sedentary] 1875
Women [Lactating]
0-6 months 2425
6-12months 2275
Boys [ 16-18 yrs] 2640
Girls [16-18yrs] 2060

To lose weight.the medically correct way means that you will have to reduce the calculated calorie intake per day and create a negative calorie balance.This way,your body can burn the excess fat.

Negative Calorie Balance- Negative calorie balance can be created by consuming less calories than the calories you expend in a day.When we consume more calories than what our body uses in a day,the excessive calories get stored in our body in the form of fat.This fat store can be used to provide energy whenever we take in less calories than we need for bodily functions.
Approximately,750 calories will be converted into 100gms of fat in the body.So,if over a period we consume 7,500 calories less,we burn 1kg of fat from our body.

B.Hints for Recording Weight

HINTS FOR RECORDING WEIGHT

· Always use the same weighing scale as you get an accurate measure of your progress.
· Make sure you weigh yourself before eating and after going to the bathroom.
· The first thing to do in the morning is to weigh yourself.
· Water retention is a common problem for women before their periods,so don’t get discouraged if you tend to lose less weight during that time of the month.It is only temporary.

A.Getting started on your healthy habits

GETTING STARTED ON YOUR HEALTHY HABITS

Think positive.Believe that you will lose weight.You have to really want it to happen.You must do it for yourself,not for anyone else.Think about yourself,your physical and mental well being.Imagine a slimmer,fitter you;it always work.

Take some pictures of yourself and put them up round the house.Put one on the refrigerator door,it will serve as a constant reminder and will strengthen your resolve to lose weight.Looking at the picture every once in a while during the course of your programmewill inspire you to continue.

Close your eyes and imagine yourself,the way you want to look.Do this as often as possible,self visualization is a very powerful tool.Give it a try,everything is worth a try.Imagine yourself getting around without getting out of breath,no more pulled muscles,no more indigestion.People smiling at you,the way you look,as you walk by.Treat yourself every once in a while.Put a little money away every time you resist a food craving and then go and splurge on something that will make you feel special,like a new outfit or make-up.

Remember,you are losing weight for more than just your appearance.You are losing it for the experiences that will come after you have achieved your goal.Always stay focused on why you are doing it.The beauty of the whole experience is that you will never know how good it feels until you get there.