Health Topics
-
Healthy Living
-
|
| |
| Tips on Weight Management
|
| B Positive Content Team
|
| |
| 1. Dieting is a life-time commitment and not done on a crash basis. |
| 2. Calorie intake should be strictly between 1000-1500 calories a day. |
| 3. Total calorie intake should be less than total calories expenditure per day. |
| 4. In order to do this, one should exercise lightly at least once or twice every day. |
| 5. Exercises may be done an hour or two after food. |
| 6. Exercises should be both aerobic and muscle forming. |
| 7. Weight measurement should be taken at the same time every week. |
| 8. Maintain meal timings. |
| 9. All meals including breakfast should be eaten. |
| 10. No snacks should be eaten in between. |
| 11. If hungry in between meals, drink water. |
| 12. Avoid eating sugars, soft drinks, cakes, etc. |
| 13. Avoid eating animal fats such as red meats. |
| 14. Avoid too much dairy products like butter and cheese. |
| 15. Avoid fried and oily food. |
| 16. Avoid alcohol. |
| 17. Eat sufficient complex carbohydrates such as potatoes, rice, chapattis, etc. |
| 18. Eat sufficient green vegetables and fruits for roughage. |
| 19. Preferably use a small plate and avoid 2nd helpings. |
| 20. Enlist the support of your family and friends and remember that dieting is a lifetime commitment and not a sporadic activity. |
| 21. Eat a heavy breakfast, medium lunch and light dinner. |
|
| |
|
Food to Avoid
a) Sugar: Sugar in puddings, tea, ice-creams, sweets, etc.
b) Fats: Butter, ghee, dalda, fatty meats (mutton, beef, pork), eggs, etc.
c) Drinks: Alcohol, aerated drinks
d) Additives: Salt, sauces, pickles
|
|
| |
|
Recommended food for daily consumption
a) Fruits and vegetables
b) Water: 6-8 glasses
c) Grains/Pulses: Rice, Wheat, Dal
|
|
| |
Note: For specific dietary requirement for gas, acidity, constipation, hypertension, diabetes, anemia, gout, etc., consult your health counselor.
|
| |
|