Weight Loss Tips & Tricks for Indians in 2021

ONE SMALL STEP CAN CHANGE YOUR LIFE

The Kaizen Way by Dr. Robert Maurer

HOW , WHEN AND WHERE ?

How are you going to start your fitness journey?

Starting on your fitness journey isn't an easy decision, but you have made it and we congratulate you! Head over to the below ides,tips and tricks to begin your journey. Small changes can make a big difference to your health. Try incorporating at least four of the ten strategies below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks.

Strategies that work for starting a fitness journey in 2020

1. Set yourself a weight-loss target.

Have a goal weight in mind that you are working towards, or a certain amount of weight that you want to lose each week. Write this down somewhere.Use the my indian plate icon to make sure your meal is balanced and nutritious.

2. Kick out the food that doesn't fit with your diet out from the house.

It's a lot easier to stick to your food goals when you aren't being constantly tempted, so keep it out of sight and reach if you can.

3. Look up information on how to lose weight from sources you can trust.

Government resources like National health portal,National Institute of Health and Family Welfare (NIHFW), Ministry of Health and Family Welfare (MoHFW), Government of India or sites recommended by your doctor or nurse.

4. Set yourself food goals for how much you'll eat each day or each week.

This could be in terms of calories, portion sizes or nutritional content.Check to see what the recommended portion sizes of foods you eat looks like in the bowls, plates, and glasses you use at home. When dining out avoid "supersizing" your meal or buying "combo" meal deals that often include large-size menu items. Choose small-size items instead or ask for a take home bag and wrap up half of your meal to take home before you even start to eat.

5. Plan your meals in advance to help you make healthy choices.

Keep in mind any diet plan is worth following only if it will reduce and control your appetite,secondly if it will allow rapid weight loss to keep you motivated and progressively improve your overall health,your body's metabolic fitness and reduce your risk factors for developing certain diseases.

6. Have a strategy for dealing with food cravings.

You can't always avoid being around unhealthy foods, so it's a good idea to anticipate cravings and have a way to deal with them when they arise. Need some ideas? This could include chewing gum, waiting a certain amount of time to see if the craving passes, distracting yourself by focusing on something else, or being mindful of the craving – acknowledging it, but not acting on it,following your weight loss diet.

7. Swap one type of food or drink for another if you know it's healthier for your diet.

For example, choose lower fat or lower sugar versions of the food or drinks you'd usually have.Go to my Indian food plate to find your calorie level. To help plan, analyze, and track your diet and physical activity.Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

8. Weigh yourself regularly.

This will help you measure your progress towards your target, but it will also help you to learn about yourself. If you've gained weight, or not lost as much as you wanted, don't be discouraged. Use it as an opportunity to learn more about how food and activity affect your weight. Knowing more about yourself can help you make healthier choices in the future.

9. Find ways to stay motivated.

It's not always easy to do the things listed above, and it's important to find ways to keep going when you are flagging. This could involve other people – for example, trying to lose weight at the same time as someone else or telling other people about your weight loss plans. You could also reward yourself when you meet your targets (with something other than food), and keep a note to remind yourself of the reasons you want to lose weight.

10. Be physically active

Everyone is different. You don’t have to work out like crazy, all you need to do is exercise, preferably three to five times a week.Being physically active can help you manage your weight. Youth (6-17 years old) need to be active for at least 60 minutes a day (or 12,000 steps). Adults (18 and older) need to be active for at least 30 minutes (or 8,500 steps) a day.

Start small. Do exercises you feel comfortable with. When those exercises begin to feel too easy, you can start increasing the difficulty level. Remember, doing something is always better than doing nothing.

11. Eat An Apple

This one is our favorite, and we tell most of our clients to "eat an apple or visualise it." If you are not hungry enough to eat one full apple, you are not hungry, just bored!". Engage in fun activities or hobbies like singing, reading or whatever you fancy. Thinking about food all the time can be extremely taxing for your weight loss efforts.

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Reference

1.Council, President’s. “How to Eat Healthy.” HHS.Gov, 26 Jan. 2017, www.hhs.gov/fitness/eat-healthy/how-to-eat-healthy/index.html.

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2.“Weight Loss News, Research and Analysis.” The Conversation, theconversation.com/global/topics/weight-loss-684.

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