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  1. #1
    gothic_coder
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    Default Tips to Reduce Overweight

    Physical activity:

    1. Determine the type of physical activity that suits your life style.
    2. Regular aerobic exercise like brisk walking, jogging or swimming, is a key factor in achieving permanent weight loss and improving health
    3. Health experts recommend exercising 30 minutes or more on all, days of the week for maximum benefits. The exercises should be moderately vigorous to be most effective but not exhausting.
    4. Incorporate few simple measures to burn calories effectively. Like- taking an after dinner walk, using stairs instead of escalators or elevators, parking the car farther away to have a longer walk etc.
    5. Exercises also improve sense of well being ,decreases stress and decreases appetite in some.



    To decrease weight and get rid of obesity three things must be kept in mind:
    • Controlling eating habits.
    • Regular exercise.
    • Avoiding the causes of weight gain



    Diet recommended to lose weight

    Early Morning
    • Juice of half a lemon mixed in a glass of warm water and a teaspoon of honey. (Trust me that work)


    Breakfast
    • Wheat or Mung bean sprouts and a cup of skimmed milk.


    Mid Morning
    • A glass of orange, pineapple or carrot juice.


    Lunch
    • Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. Steamed or boiled vegetables
    • Whole grain bread or whole wheat chapatis (Indian bread) and a glass of buttermilk.
    • Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the buttermilk.


    Mid Afternoon
    • Coconut water
    • Dry fruits
    • Lemon Tea
    • Fresh vegetable soup


    Dinner
    • Whole grain bread or chapatis
    • Steamed vegetables
    • Seasonal fruits except banana and apple.



    Home Remedies for Losing Weight
    • Increase the quantity of fruits and vegetables and low calorie foods.
    • Avoid intake of too much salt as it may be a factor for increasing body weight.
    • Milk products like cheese, butter etc. and non-vegetarian foods should be avoided as they are rich in fat.
    • Mint is very beneficial in losing weight. A chutney of green mint with some simple spices can be taken with meals. Mint tea also helps.
    • Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways.
    • Regular intake of carrot juice.
    • Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is good.
    • Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful in loosing weight.
    • Honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in the body allowing it to be utilized as energy for normal functions. Dosage: One should start with small quantity of about 10 grams or a tablespoon, taken with hot water early in the morning. A teaspoonful of fresh lemon juice may also be added.
    • Fasting on honey and lime- juice is highly beneficial in the treatment of obesity without the loss of energy and appetite. For this, mix one teaspoon of fresh honey with the juice of half a lime in a glass of lukewarm water.Dosage: Take several times a day at regular intervals.
    • Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
    • Exercise is an important part of any weight reduction plan. It helps to use up calories stored in body as fat.
    • Walking is the best exercise to begin with and may be followed by running, swimming or rowing.
    • The gum of Commiphora Mukul called 'guggulu' is the drug of choice for the treatment of obesity.

  2. #2
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    just4kix's Avatar
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    Well composed post. I think I have seen this on some website.

    There are some other important factors to be noted and this especially deals with "how to get rid of those last 5 kg. or so".

    • Assume that average male is 5'8" and average female is 5'5".
    • The proper weight for such persons would be 70 kg and 60 kg respectively. Of course, this does not take into account excessively muscled people. We are talking average, you see.
    • Suppose the person is obese by 20 kg. Then by joining a fitness regime, it will be observed that just regular exercise and careful eating habits (not strict dieting), it will be possible to get rid of 11-15 kg in less than 3 months - 6 months at most.
    • It is the last 5-8 kg. that becomes impossible to get rid off.
    • And gyms and clubs exactly advise the first figure - guaranteed weight loss of 10 kg in 3 months.


    So why is it so difficult to loose the last batch of the adipose tissue? The reasons are as follows:

    • The human body is a wonderful adpative machine. It learns to adapt to changes quickly.
    • For example, if you were eating 5 chapatis per meal earlier and now reduce to 2 or 3, the stomach will feel hungry during the early days but in less than a month later, it will adapt.
    • Similarly, the body will burn calories very fast during the early days of the exercise regime but will quickly adjust to the increased strain levels.
    • Hence it is important that you do not let the body adjust to a cycle.


    Here are some tips:

    • Change exercise routine every three months. For example, give up the tread mill and take to climber. Give up the climber and take to the cycle. Then move to the rowing machine.
    • Similarly change the weight training.
    • Do lot of abs - increase the timing and endurance. Abs is the most difficult of all exercises and gets progressively difficult with age. (Please google for abs).
    • Change the food contents. Increase proteins as much as possible. But do not exceed 22%.
    • Eat white meat (poultry, fish, etc.), egg white, etc. Buy stay away from (or reduce) vegetarian substances that are white in colour - starch, rice, samolina (rava), idlis, sugar, salt, sabudana, etc.
    • As said in the earlier post, add lot of fibrous fruits and green vegetables and eat 4-5 small meals.
    • Finally, it will be helpful to occasionally switch to liquid diets for some 15 days every 6 months.
    • The golden mantra is change.

  3. #3
    gothic_coder
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    Quote Originally Posted by just4kix
    I think I have seen this on some website.
    Might be..Got this thing in my e-mail...

    Quote Originally Posted by just4kix
    So why is it so difficult to loose the last batch of the adipose tissue?
    Well said...When your body learn to adapt it's real pain to reduce weight after that.. Try to maintain "CHANGE" as mentioned by just4kix..

    As "Change" is only "unchangeable" thing in this universe

  4. #4
    Amor vincit omnia

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    Thanks for this much needed thread..

  5. #5
    saurav_k
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    thanks a lot for the tips .. even i also need some of them .. reps given
    Last edited by saurav_k; 20th February 2009 at 03:34 PM.

  6. #6
    gothic_coder
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    @ saurav_kataruka and cool_techie_tvm

    Thanks guys and BE FIT

  7. #7
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    panchabhut's Avatar
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    One very important factor in keeping fit and avoiding obesity
    Drink at least 5 litres of water daily. It helps in better metabolism and higher burning of energy.

  8. #8
    Amor vincit omnia

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    Heard that drinking lots of water after waking up in the morning on an empty stomach is good.

  9. #9
    gothic_coder
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    @ panchabhut

    Quite true... Even i heard that if you manage to vomit every morning which is quite difficult(Unless you don't drink early morning) it's helps your metabolism to work properly and you'll be FIT.. Don't know how much it's true.. Never try it

  10. #10
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    Quote Originally Posted by cool_techie_tvm View Post
    Heard that drinking lots of water after waking up in the morning on an empty stomach is good.
    Quote Originally Posted by gothic_coder View Post
    @ panchabhut

    Quite true... Even i heard that if you manage to vomit every morning which is quite difficult(Unless you don't drink early morning) it's helps your metabolism to work properly and you'll be FIT.. Don't know how much it's true.. Never try it
    One should not drink too much water early morning on empty stomach. It does more harm than good. So is the case of self induced vomitting.

    But drinking about 5 litres of water through the day (over a period of 16-17 hrs excluding the time u sleep i.e. about one glass of water every half an hour) has been proven to increase the metabolic process.

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