So what is the solution to reduce weight ?

1. Motivation : Consider your body as a slave. Do not pamper it, do not listen to its unreasonable demands and try to work it hard.
2. Confidence : Weight can be reduced. There is no reason why it should not happen. It only needs sustained effort and perseverance.
3. Sustained effort : Weight gain occurs over a time and it will be lost over a time. Half Kg. per week or 2-3 Kg. per month is a good rate of loss. But this rate usually means a sustained effort for 5–6 months for most moderately obese people.
4. Find your bottleneck in diet : Excess tea, excess juices, excess snacks, excess social events, free food etc. and cut on that.
5. Reduce total calorie intake : To reduce weight a cut in diet to nearly half of current diet is required to make any significant effect.
6. Small frequent meals : Do not skip meals and especially not the breakfast. Divide total food intake into 3-4 small meals.
7. Water: Take lot of water, 20-30 glasses of water per day.
8. Green salad : Take a lot of green salad such as cucumber, carrots, radish, cabbage etc. You have to eat in kilos and not small pieces to do that. Usual response Yak! Salad is not tasty. You can either have tasty food or health.
9. Forget about taste: You can either have tasty food or health.Fonh out your weakness or cut those. Most often these items are eaten in excess as well as these are likely to be calorie rich. Develop a taste for healthy food.
10. Exercise : You must be surprised that I have kept exercise at the last. I am a myself diehard gym goer. Exercise is a very important component for fitness and activity. But for exercise to be able to reduce weight it has be moderately intense e.g. (gym) or 30-40 minutes of brisk walking. It has to be sustained i.e. at least 5 days a week. The increase in hunger due to exercise has to be controlled. No amount of exercise can reduce weight without appropriate diet control. Rather weight will increase further due to increased appetite. In weight loss, 80% role is of diet control and 20% of exercise.
11. Calculate: Calculate your calorie intake. Know your calorie value of common cooked food. A rough idea
    • Any fried item(Sweet or Salty): Multiply weight by 6-7 calorie e.g. Samosa 100-150 grams x 6-7 calorie = 600-1000 calorie which is equal to one complete meal.
    • Normal cooked item: Multiply the weight of item by 3-4 calorie e.g. one roti, 30gram x 4=120gram.
    • Common Cold drinks: 50-200 cal/100 ml.
    • Calorie requirement: Calculate your calorie requirements also. You require roughly 1cal/min for your basic requirements. Add 1cal/min for normal activity time such as household activity 3-5cal/min, for very active exercise such as running or gym. To loose 1kg/week weight you need to have a daily deficity of 500 calorie or more.

Finally a word about machines and weight loss medicines. Obesity is a life style disease. It is not a short term problem. A quick fix will not help, A change in lifestyle, regular habit of exercise and a permanent modification is diet only keep you fit.

To conclude, I would say that there is no reason big enough to spoil your health, there is nobody who can’t reduce weight if they try hard.

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