Weight management

Management Tips

Control your weight:

The best way to control and reduce way is to exercise and burn your calories. Those with disabilities cannot take rigorous exercises and if they want to have work outs then they must consult their doctors and physiotherapist and shall continue exercises under their guidance. Another way to control weight is to control the diet. For this a dietitian can be consulted. You can even try to plan your diet according to your Body Mass Ratio (BMR) and the amount of calories required by your body according to the kind of physical activities you perform.

Calculate your BMR by this formula

Men (Metric Units): BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.76 x age in years ) = ________

Women (Metric Units): BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years ) = ________

Determine your current fitness level:

Sedentary: little or no exercise

Lightly Active: light exercise/sports 1-3 days/week

Moderately Active: moderate exercise/sports 3-5 days/week

Very Active: hard exercise/sports 6-7 days a week

Extra Active: very hard exercise/sports & physical job or 2x training

Calculate the number of calories that you require in a day based on BMR and fitness level:

Sedentary: Daily calories needed= BMR x 1.2 = __________

Lightly Active: Daily calories needed= BMR x 1.375 = __________

Moderately Active: Daily calories needed= BMR x 1.55 =_________

Very Active: Daily calories needed= BMR x 1.725 = __________

Extra Active: Daily calories needed= BMR x 1.9 = __________

Behavior management and weight control

Try to eat off a plate about 2 inches smaller and you'll serve yourself 22% fewer calories per meal, which can mean a 2 kg weight loss in 1 month. If you plan to buy new plates, the best size is 10 inches in diameter.

Brush your teeth after dinner. This can send a powerful signal that 'eating time is over' to your brain and it would automatically obey.

Focus on eating, not watching television. Don't multitask when you are eating. Watching the TV or working on the computer leads to overeating. Try to sit down to dinner as a family, relax and enjoy your dinner.

Eat at regular intervals Eating at regular intervals throughout the day is the best way to keep your metabolism high. If you wait until you're hungry, you're more likely to overindulge at the next meal. The ideal meal plan is to have three balanced meals and two snacks a day.

Drink plenty of water. Water keeps you hydrated to avoid overstuffing. It also reduces your appetite to some extent. If you do not like water you can have green tea. Drinking green tea, at least thirty-minutes before meal times, will help control your appetite.

Eat slowly Slowing the pace a little gives your body time to send the message that you are full. So put your fork down between bites. Take time to chew each bite throughout your meal. 'Mindful eating' is a great way to help you with portion control. Avoid eating out as much as possible. Also, do not visit a restaurant starving. This will lead to overeating. Even if you have to eat out, ensure that you order fibre-rich foods and vegetables on the menu.

Think about what you eat and why. Track your eating habits by writing down everything you eat, including time of day and amount of food.

Do not eat when you are stressed up. Record what was going through your mind at the time. Were you sad or upset with something? In stress food gives comfort to us. Weight loss is never successful if you remain burdened by stress and other negative feelings.

Losing weight is always easier when you have the support of friends and family. Try to enlist the entire household in eating a healthier diet.

Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.

What to eat and what not to eat

Avoid eating bread; instead eat chapattis or rotis without oil or butter.

Reduce sugar intake.

Start your meal by eating vegetables first so it will help you to eat other foodstuffs in lesser quantity.

Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods.

Protein is the "secret sauce" to weight control. Include a source of protein – eggs, chicken, pulses, low-fat dairy, beans, or nuts in all meals and snacks to help keep you feeling full for hours. Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese). Limit saturated and trans fats and alcohol. Watch the sodium content of your diet. Eat less processed food to reduce sodium.

Amount of calories in various food items:

Vegetables (per 100 grams) Calories

Cabbage 45

Carrot 48

Cauliflower 30

Corn (baked) 84

Cucumber 12

Fenugreek (methi) 49

French Beans 26

Lettuce 21

Onion 50

Peas 93

Potato 97

Potato (fried- 1 cup) 450

Potato (baked- 1 cup) 100

Potato (mashed- 1 cup) 245

Potato (boiled- 1 cup) 83

Pumpkin (cooked) 33

Spinach 26

Tomato (fresh) 21

Tomato (stuffed and baked) 58

Fruits (per 100 grams) Calories

Apple 56

Banana 153

Black Grapes 45

Chickoo 94

Cherries 70

Dates 281

Guava 66

Litchies 61

Mango 70

Melon 74

Orange 53

Papaya 32

Peach 50

Pears 51

Pineapple 46

Plums 56

Pomegranate 77

Watermelon 16

Cereals (per 100 grams) Calories

Bajra 360

Maize flour 355

Rice 325

Wheat flour 341

Beverage Calories (KCal) /100g

Apple Juice 55

Grape Juice 55

Mango Juice 58

Orange Juice 44

Pineapple juice 52

Sugar Cane juice 36

Tomato Juice 17

Coconut Milk 76

Coconut water 24

Coffee (per cup) 98

Tea (per cup) 79

Cocoa (per cup) 213

Milk (cow's) 65

Skimmed milk 35

Curds 51

Pepsi/Colas (in 300ml) 150

'Oils and Fats

World Health Organization (W.H.O.) recommends N3/N6 ratio of 4:5 which is almost closer to mustard oil.