Keep the following in mind and without realizing it you will automatically be following a weight loss diet. Eat limited and avoid water between or 45 minutes after meals. Reduce solids. Avoid tea, coffee, alcohol and food after 8pm. Try it and see the difference.
Background of “Fatness”:
One of the biggest challenges these days is controlling our weight. Even active young people are getting fatter much faster than before. Children are definitely overweight and fat. Now we even have cases of children born clinically obese. More than a third of the world’s population on average is overweight. There are some regions in India and abroad where the percentage of overweight people is close to 40%. Very soon, half the world will be fat.
Problems with Being Overweight:
There are problems associated with being overweight. Some of them impact us as individuals, others as members of society and some also have environmental concerns. Let’s look at some of these challenges:
- Being overweight greatly increases the likelihood of contracting diseases such as high blood pressure, diabetes, heart problems, ulcers, digestive disorders, gout, thyroid, respiratory problems and many more conditions.
- There is a higher proportion of stress: physical, physiological and mental.
- More food is consumed than is needed. A third or more of the world consumes at least 50% more food than it needs. This proportion of overeating and overfeeding will soon exceed 50% of the world’s population. The problem of agriculture and the environment is massive only because we eat a little more than we need. If we ate what we really need, the world’s food and water problems could be resolved without any effort.
- Heat production and metabolism of overweight people are modified. This leads to personal health problems and decreased immunity.
Why are We Overweight?
There are many reasons to gain weight. In most cases, it is a combination of reasons why we get fat. Nor do we realize that we are getting fat. And when we realize it is too late and we give up any effort to keep fit. Some of the reasons are:
- Wrong lifestyles; work irregular hours, sleep late, do not sleep well, and so on.
- There is no physical activity. We are all becoming physically inactive. There is no requirement these days to do any kind of physical work. Even washing and cleaning is done with machines.
- Hard work is done sitting in a chair for many hours. Entertainment means being in front of a computer or television. Traveling is taking a taxi, driving or taking a subway with air conditioning.
- Erratic feeding patterns. We eat when we feel without routine or discipline.
- We eat badly. Most of the time we eat junk food. Even all the things we think are healthy may not be. Even healthy foods can get very fat. We tend to eat much more than is required most of the time. We eat too many packaged, processed, stored and pre-cooked foods.
- We focus on flour, breads, cakes, sweets and fried foods.
Are We Overweight?
This leads us to an important question; How do we know that we are overweight or fat? There are a large number of people who are fat and ignore it and say they are fine. So what is the right way to know if we are fat or fat? There are some things to review:
- Have we visibly gained more weight over the past weeks, months or years? If so, we are getting fat and we have to take care of ourselves. If we are at the same level, then we are fine.
- There are indicators such as fat percentage and waist-to-hip ratio to know if you are fat. These are ranges and we should not be beyond these ranges. Nor should we have an adverse tendency. For example, if the normal fat percentage range for women is a maximum of 25%, we should be fine with 2-3% more. In addition, there should not be an upward trend. If you were at 22% before and now at 25% then you need to start paying attention. The waist-to-hip ratio is another indicator. Do not look at BMI or lean body mass. It will only confuse you. The percentage of fat and the relationship between waist and hip are the key.
- Do we fit in our clothes? This is one of the simplest ways to find out if we have become fat (unless we already were).
- Do people look at us and tell us that we have gained weight? If more than one person says so, especially someone sensible or family member, then we should consider it.
- Are we eating more than before and have cravings? If so, it is a sign of “fatness.”
Quick Weight Loss Diet Plan:
Once you have determined that you are overweight or fat or that you are on the way, then you need to quickly follow a balanced diet plan. You can build your own plan to achieve a balanced and gradual weight loss. There are some guidelines that you can follow on your own to start eating to lose weight quickly:
- Always eat a little less than you feel like eating. Eat only enough to automatically feel hungry in about three hours.
- Stop drinking water for forty-five minutes after meals.
- Reduce solids in your meals and drink more liquids such as soup, dal, sambar, rasam, whey, lassi, milk. However, do not consume a meal that is only liquids. Twenty-five percent to fifty percent of your meals have to be the mentioned liquids.
- Avoid tea, coffee, soft drinks, fruit juices and alcohol.
- Strictly do not eat after 8 pm if you are hungry, drink warm milk or a seasonal fruit.
- If you feel hungry between your four meals, drink lemon juice, smoothies, seasonal fruits or a salad. Avoid snacks and eat more than four times a day.
- Start and end the day drinking a glass of warm water.
- Avoid junk foods (including healthy food pizzas), fried, prepackaged, processed and canned foods, sweets, cakes and foods rich in salt and preservatives and those containing chemicals of any kind.
- Focus more on lightly cooked vegetarian food.
- Walk four times a day for fifteen minutes, preferably before four meals: breakfast, lunch, snack and dinner.