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.