Tips to Reduce Overweight

Discussion in 'Health and Fitness' started by gothic_coder, Feb 20, 2009.

  1. gothic_coder

    gothic_coder Guest

    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. just4kix

    just4kix Guardian Angel Staff Member

    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. gothic_coder

    gothic_coder Guest

    Might be..Got this thing in my e-mail...

    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. cool_techie_tvm

    cool_techie_tvm Amor vincit omnia

    Thanks for this much needed thread.. :)
  5. saurav_k

    saurav_k Guest

    thanks a lot for the tips .. even i also need some of them .. :p reps given
    Last edited by a moderator: Feb 20, 2009
  6. gothic_coder

    gothic_coder Guest

    @ saurav_kataruka and cool_techie_tvm

    Thanks guys and BE FIT
  7. panchabhut

    panchabhut Active Member

    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. cool_techie_tvm

    cool_techie_tvm Amor vincit omnia

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

    gothic_coder Guest

    @ 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. panchabhut

    panchabhut Active Member

    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.
  11. gothic_coder

    gothic_coder Guest

    Got it :thumbup1::thumbup1:
  12. cool_techie_tvm

    cool_techie_tvm Amor vincit omnia

  13. itsmemad

    itsmemad Alligator

    Certain exercises like Kapalbharti in Yoga also help to reduce obesity... One of my friend just used to watch Baba Ramdev's show each morning on TV and followed every instructions... His small tummy was gone in couple of months... :)
  14. gothic_coder

    gothic_coder Guest

    That's the problem... Can't get up early morning :D:D
  15. Mr.Tooth Fairy

    Mr.Tooth Fairy New Member

    well.. i liked kixxi comment.. on " change ".. now lets see.. how i make a change in my life.. n reduce..
  16. Rouge.Rose

    Rouge.Rose New Member

    Thank you for your sharing!
  17. tammy901

    tammy901 New Member

    Well written post, thanks for the tips drinking a cup of water after waking up and one cup per 1.5 hour interval will also help along with exercise.
  18. kirankumargb

    kirankumargb Guest

    Exactly correct, water increases the metabolic rate and makes it easy for digestion

    Again correct, As we all have dinner at night and just sleep and will not do any exercise the digestion will be difficult so people started to eat early at night and wait for for an hour and then sleep so it helps in digestion. Now after digestion as you know most of our body activity is dependent on Gravitational force now when sleeping food doesnt go down and sticks to the walls of stomach and intestine so drinking water early morning washes it all away and will have a fresh stomach.

    Having 1/2 ltr water empty stomach is ok but not to exceed 1.5 lts as there are other consequences of it.

    No I dont recommend it as to vomit, your pyloric end (bottom end) of the stomach should close and the walls of stomach should contract immensely only then you can vomit, and in vomit also you will get only the gastric juice collected for the past 8 hrs which is highly acidic and will slightly damage your esophagus, by doing this your muscles will get tired and to come back to their normal stage they need a lot of time... thats why you cant have food as soon as you vomit..!

    Now my advice

    1) To reduce weight dont just be hungry or be on liquid food that will not help in reducing weight but be on vegetables and fruits with lots of water.

    Your body is addicted to have hard food not liquid all these days, suddenly having just liquid makes the body think that ok this is for time being and hard food will come next..:D so what you have to do is whenever you wake up try having a bowl of tomato (you can cut them in small pieces add chilli powder & salt keep in fridge morning you have it, it tastes great) this will make the body think that oh i got food now have to extract energy from it it starts to digest tomato but when it is digested the out come is mostly water thats all at that time it starts to use the stored energy in the body.

    Please do not skip the breakfast

    Watermelon, tomato anything which has lot of water is good.

    2) Chew the food as much as you can

    when you eat food dont just cut them in pieces and swallow it will take a lot of time to digest and the body will digest to to 90% and store the 10% as reserve so you are adding up 10% unnecessarily.

    Try this when you eat chapati or roti chew it for 33 times (i know its too boring to chew so many times but do it) you will start tasting sweet...! :)
    That is because you have digested the carbohydrate and made it into simplex form ir Glucose.

    3) As everybody has said regular exercise, dont do it for long hours but do it short and effective walking for miles will not burn much fat as you can burn in just having a light dance...!

    Try Skipping, Swimming, Running (faster than jogging but not too fast), Brisk walking (for elders not for you people)
  19. ShAdOwCoN

    ShAdOwCoN Guest

    its dangerous to vomit regularly ..... it causes injury to stomach walls .... never try to vomit voluntarily
  20. just4kix

    just4kix Guardian Angel Staff Member

    Generally I do not like it when old threads are bumped up for no reason - it spoils the "new posts" search. But I am glad that this thread was bumped up.

    I would like to share my own experience.

    a) A year and half ago, I used to weigh a lot. My height is 5' 8" and I was weighing 88 kg. My BMI was nearing 30 and my BFI (Body Fat Index) was also 30.

    b) I used to pant heavily after climbing 2 floors.

    c) My HDL was 38 (tolerable but low), LDL was 175 (high but not alarming) and Triglycerides level was 195 (borderline high).

    d) My BSL was 118 (fasting) and 169 (PP)

    In fact, I was about to be f****d.

    So I went in for diet control and exercise. I started August last year and in six months my weight reduced to 74 kg. My BSL was controllable to 108/142 (still on the margin).

    But in the last 3 months, my weight has increased by 4 kg. I was worried at first but the Body Composition test showed wonderful results. My muscle mass has increased significantly. The Skeleton & Muscle Mass, which was 37.2 in Aug 2008, has increased to 43, while the BFI has gone down from 28 to 20. And my sugar level is now 92/105.

    p/s. Note that I am in my middle age.

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