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Can’t keep weight off….

I am rotund and obese and I have no qualms about admitting that (not that if I don’t it will make me any thinner unless if the other person is completely blind). Have not really tried any weight loss tricks (despite being a practising dietitian and weight loss expert’s brother). Thanks to my sister who keeps lecturing me for hours from the other side of the world and my doctor, I exercise daily. Walking is what I do these days since it is cold (Yes we in Mumbai have cold weather too by our standards) and also do Iyengar yoga twice a week but Yoga is not for weight loss so let us set that aside. Once the weather warms up a bit, I will get back to swimming. I normally swim one kilometer every day in 45 to 48 minutes (breast stroke and not free style. My doctor is fine with any stroke so long as I swim on a regular basis). What do I do the rest of the time?  I lead a sedentary life style and indulge in my passion – FOOD. Yes I love binging on all the possible wrong things under the blue sky. Result no weight loss / decelerated rate of weight gain:-) That is me – shameless.

This morning I read an interesting blog from Anjali Mukherjee who is a celebrity in the weight loss field in India atleast. No I am not going there or any such thing but this blog which I am verbatim reproducing below, makes a lot of sense. Do read it. I have not yet deployed any of these things. (Come on I read it only 15 minutes ago and I am still on my chair in the same position so how do you expect me to get moving so quick?). Do share your experiences too (maybe my dear friend Hiten, my cousin Kashyap and me will start a support group for each other for losing weight, not for binging)

The link to the blog is http://eathealthybefit.com/blog/2012/01/cant-keep-the-weight-off-your-diet-and-lifestyle/

 You have dieted, exercised and slogged your way to the new you.

  • You look better, feel better and glow as the compliments come your way.
  • But your joy is short-lived.
  • Within a few months, you see some of the weight slowly creeping back.
  • You panic, feel frustrated and immediately put yourself on a crash diet.

Sounds familiar?

It’s a pattern numerous dieters readily identify with- to lose weight on a diet and then put it straight back on as soon as they return to their regular eating habits. Infact, many vouch that losing weight is not as difficult as keeping it off.

The key to maintaining your weight loss is to focus on permanent and realistic lifestyle changes. True, dieting may have helped you lose weight but you cannot follow a restrictive diet forever. It’s equally important that you do not resume the diet and lifestyle you had before your weight loss. For successful weight maintenance, you need to permanently embrace the principles that helped you lose weight – proper eating and regular exercising. For instance, when you were dieting, if you snacked on fruits when hungry, why have a bhelpuri now? Similarly, if you took the staircase to reach your home, don’t take the elevator now. Also, don’t ignore food portions, calorie counting etc once you stop dieting. But this does not mean that you have to deprive yourself of the foods you love-just make sure you have them in moderation. Remember, a realistic and flexible eating plan makes weight maintenance easier.

  • The method that you have used for losing weight plays a major role in helping you maintain the lost weight. If you have corrected your metabolism by detoxification and subsequently nourished your body with vitamins, minerals, anti oxidants with the help of a health promoting food plan & exercise – you are more likely to maintain your lost weight as you have corrected your metabolism. However if you have crash dieted and eaten less you have more chances of putting weight back on.
  • Your diet should include lots of fruits and vegetables, whole grains, lean protein such as chicken and fish. Also, fibre-rich foods such as green leafy vegetables, fruits, beans, bran and whole grains fill you up and keep your digestive system healthy. Minimize intake of red meat.
  • Start your day with a healthy breakfast comprising foods such as high-fibre cereals, whole grain breads, eggs, vegetables juices.
  • Minimize fat intake – it helps to keep your weight stable and reduces your risk of chronic diseases such as heart disease and cancer. Opt for low-fat dairy products such as skimmed milk, low-fat yoghurt etc.
  • Avoid fried, processed, and fast foods. Instead, bake, grill or steam food. Replace sugary and salty snacks with fruits or whole grain crackers etc. Avoid or limit alcohol and colas-both add unwanted calories.
  • Marriages, parties etc. could tempt you to indulge. A good idea would be to eat a small, healthy meal before you reach the function and opt for the low-fat dips, toppings etc., once there. For dessert you could have fruit salad but without ice-cream.
  • Exercise regularly. People who exercise find it easier to maintain their weight loss as compared to those who do not exercise. Being physically active helps you not only to burn calories, it also boosts your resting metabolic rate, which means your body is working even when you actually aren’t. Your level of activity also determines how many calories you need everyday-the more physically active you are, the more calories you need to maintain your body weight. Find an activity you enjoy so you will be more regular.
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3 thoughts on “Can’t keep weight off….”

    1. Sailin, Take my word and pair up with a friend to get you both motivated. It works. Soon you will have a network of friends there too so try it. You will have challenges waking up etc. but don’t think that you will feel very nice when you exercise or such. You will have to remember no pains no gains. I tell myself every morning when the alarm goes off at 5 AM ke uthna to padega hi. No pains no gains.

  1. my experience – add a gauge to your workout; heart rate monitor is what i am using for a year now.
    it helps know when i am actually pushing myself with this gauge. In my case, i run. 2010 at a heart-health checkup, the technician looked at my routine after a quiz for distance and time of runs, she offered,
    it is not quantity, but quality.
    quality being indicated by when do you work out in the fat burning zone. so i run with a heart rate monitor, with a target : 90+% of max heart rate.
    max heart rate = 220 – age (in years); rule of thumb. i am told each heart is different, etc, etc.

    or count steps – when i was in mumbai last winter i’d consciously set myself a goal of a 10Km walk everyday. and accomplished this by incorporating that in my day, walk when i can find the time. i didn’t have a car, so the alternatives – taxi or bus made my choices easy to walk from Dadar to Dosti; L.Parel to Worli(to work), etc.

    good luck

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