When I will be Thin, Fat will be in
It’s a very popular T-shirt quote but what is ironic is that Fat is already “in” and the people sporting these T-shirts are not still “thin”. Obesity has, in fact, become the most important risk factor for chronic ailments like Diabetes, Hypertension, Coronary Diseases, Arthritis to name a few.
Today the world is dealing with two ends of malnourishment. One side there still are people dying of starvation and hunger and on the other, we have an increase in overnourished individuals succumbing to morbid diseases. However, the good news is that over nourishment and hence obesity can be managed by our own motivation and taking small steps towards a healthier lifestyle.
We are living in the “Kalyug” and the machines have indeed made our lives simpler and comfortable, but at the same time, they have made us LAZY. I confess to dreaming of sitting on a ‘lazy-boy’, enjoying movie after movie with everything within an arm’s length and otherwise not moving a muscle. However, when I think of the consequences it snaps me back to reality. But most of us still don’t understand the need for burning out as much as we eat, if not more, so that the body remains healthy.
The reason I am stressing on maintaining an ideal weight is that the Indian population has been found to have a higher body fat percentage than Europeans and Americans with similar BMI. This simply means that we already are at a higher risk for developing diabetes etc., so it’s even more important for us to adopt healthier habits.
All of us need to understand our bodies, the reasons for an increase in weight and of course methods to control weight gain and then work towards weight loss. Apart from looking good, our motivation should be being healthy. Most of us often endeavor to shed a few kilos only before important occasions and then give up. This only adds to our stress and slowly but surely, we tend to give up on these small efforts as well. What is required is a planned weight loss regime that not only sheds those extra kilos but changes our lifestyle.
Following these simple steps is a sure way towards a healthier body.
- Drink plenty of water. Measure your water intake and make sure that you drink at least 1.5- 2 liters of water daily.
- Eat a healthy breakfast. Do not skip breakfast. It is the most important meal of the day. Apart from gearing you up for the day ahead, it will keep your digestion and immune system healthy. But do not overeat or make it high calorie.
- Eat your dinner early. The dinner should be eaten at least 3 hours before you retire for the day. It keeps the fat off your belly and reduces indigestion.
- Eat small frequent meals. By taking in small portions every few hours you tend not to overeat, and your energy levels don’t fall.
- Make sure you take one portion of salad and fruit daily. They provide enough roughage, multi-vitamins, and anti-oxidants.
- Cut down on high-calorie foods namely ‘junk-food’, sweets, puddings. Watch what you eat and if you must, then maintain a daily diet record to see where you are indulging yourself.
- Cut down on soft drinks, alcohol, canned juices, etc. They simply add empty calories.
- Exercise daily for a minimum of 40 minutes. It will not only burn out calories, tone muscles but also make you feel fresh. The endorphins released during exercise relieve stress and hence control all the stress-related overeating, indigestion, decreased immunity, etc.
- Make your weight loss goals real, achievable and easy to maintain. Do not plan on shedding 10 kgs right away. Your weight loss should be slow and sustainable. In case your weight loss is smaller than expected, make sure to get yourself tested for problems like hypothyroidism, PCOD, etc.
- Last and the most important thing is to never give up on this endeavor/ routine even if the scales don’t tip lower sooner. Diabetes prevention is proven, possible, and powerful. Studies show that people at high risk for Diabetes, CAD can prevent or delay the onset of the disease by losing as small as 5 to 7 percent of their weight. So, keep at it.
I’ll end by saying
“A minute of ‘yummy’ in your mouth,
is going to make you stout
So, watch what you eat,
and burn out that meat”