Dieting is in fashion these days. Well, dieting has a long history in the life of women, in the quest to maintain a particular body image. With the rising number of diseases linked to unhealthy diets and obesity, losing weight becomes a very important health concern rather than just maintaining a specific body image. The thing with reducing the body weight due to illness is that you need to do it in a healthy way or you may cause more damage than before. This is equally necessary for people wanting to reach their average BMI. But not many people pay attention to this and resort to crash diets, fasting and starvation, intense regimen, cleanses, detox programme etc. This should definitely be avoided.
What Is BMI?
Let’s start with the basics. You need to understand what BMI or body mass is. BMI is the measure of body fat based on height and weight of a person. It applies to both men and women. It is calculated by dividing the weight by the square of your height. The units used are usually kilogramme and meter respectively. These days there are lots of BMI calculators on the internet. Based on your BMI you would know where you fall, underweight, normal weight, overweight or obese. A BMI of 18.5 to 25, is considered normal; 25 to 30 is overweight and above 30 is obesity. The aim primarily is to maintain the adequate BMI.
How Much Weight To Lose?
You can attempt to lose 3 to 4 kg a month by making healthy diet restrictions and adequate exercise. Losing more than 1kg a week would mean that the body is losing the necessary lean muscle and water weight and not the fat. This is not the goal of a healthy weight loss regime.
1. The Dietary Regimen:
What you eat definitely is of prime importance if you wish to achieve your weight goal and stick to it. The drawback of a crash diet or starvation is there is always the chance of going back to binge eating. But if you are really motivated and go through the process slowly and consistently, you will surely achieve brilliant results. Focus on eating more of whole grains in your diet. Brown rice, whole wheat, quinoa etc. Fruits and vegetables make up for filling your stomach with fibre but with lesser calories. A fruit as a snack, a salad during meal times are nutrient rich and filling too. You will find that you won’t be hungry soon. Pulses are rich in protein and can be eaten safely.
2. Fishes And Meat:
Fish is also very good for your body, but be careful with the method of preparation lest it should add more calories. Chicken without the skin can also be indulged in. But cut short on the quantity of red meat. Avoid processed and packaged food, fried food, fast food, refined food and junk food in any form. Restrict the quantity of fat in your diet. Take care to drink lots of water.
3. Portion Control:
This being said, always take care of the portion size. Even if the food falls under the safe category, it will be difficult to lose weight if you eat more than what is required for the body. Start the portion restrictions gradually. Imposing strict restrictions may achieve the opposite because there is always the chance of overeating the next meal time, or the next day. Eating small amounts frequently is also said to be effective.
4. Seasonal Foods:
Eat what is available locally and according to the season. This ensures that your body gets the best nutrients. Include variety in your food choices and cooking practice. Eating raw ( whenever possible), boiling, steaming and baking are preferred to frying.