Change Your Eating Habits
Putting weight on is rather easier than to shed it. So be careful while you are eating or developing bad eating habits.
Keep away from eating when you are uneasy, uninterested, bored, unhappy, feeling alone or frustrated; stay away from nibbling when the meal is over; don’t use food as an incentive; drink when you have the urge to eat (and then eat if you are still hungry). It is not necessary to crash diet. This usually ends up with the person concerned either getting weaker or giving up completely in disturbance. This in turn can lead to an unenthusiastic outcome of the weight loss-weight gain cycle. Cut down on fatty foods and eat more bread, fruit and vegetables. It may be beneficial to reduce your calorie intake by eating less and eating more healthily. Keep away from a second serving at dinner and snacks between meals, which may have become a habit. Have a glass of water instead of juice. All these things will direct your health in a cheering way.
Remember:
High calorie foods should be avoided and replaced with an increase in complex carbohydrates (such as whole grain foods) and an increase in fruit and vegetables. A reduced fat intake is also an important element of a balanced healthy diet.
Our diet expert Habibullah Rana answers your questions. So ask him and shed your weight with the latest slimming ideas!
Q: I am a 38 years old married woman. I am suffering from thyroid and am taking a single dose of thyroxin daily and I have a low amount of iron in my blood. So please make my diet plan according to my health problems. My weight is 109kg and my height is 5’ 6 inches. (Al-Noor)
A: In most of the cases people try many diets and achieve very slow success. You are focusing on general health and weight loss. Make sure you are consuming a balanced and complete diet. First of all start taking coconut oil every day. This is good for people who suffer from low thyroid function. Your assignment is to set realistic and attainable weight loss and diet goals. Commit to consuming 3-5 small meals and snacks everyday. Only take apple with peel for your snack. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat dairy products and white skinless meat. Avoid foods that contain large amount of sucrose such as pastries, candy bars, pies and chocolates.
Q: I am 25 years old. My height is 5’ 4 inches and weight is 50kg. My friends say that I am too slim. Usually I don’t take anything for breakfast. This habit has affected my eyesight and teeth very badly. I don’t like milk. Please tell me what I should take to fulfill my calcium deficiency other than milk. I want to know what I should eat in breakfast, lunch and dinner to have good health. (Rakhshanda)
A: Quite simply, to gain weight you will need to up your calorie consumption to the point where you consume more calories than you expend. You possess an excellent BMI. You don't need to gain weight any more, but if you are suffering from teeth and eyesight problems then add carrot, broccoli, spinach, cabbage, sweet potato, avocado, apricot, mango, papaya, egg, butter in your diet. These are the good sources of vitamin A and K. Avoid junk food and focus on eating raw foods. Add at least seven dates in your break fast, it is a source of complete nutritious diet and contains sufficient amount of calcium and vitamins.
If you don’t like meat then go for yogurt and cheeses which are rich in calcium. Leafy green vegetables and many nuts can also be consumed as they are good sources of calcium.
Q: I am a 55-year-old healthy woman. I have started putting on weight. What you recommend me to include into my food list? (Mrs. Waseem)
A: A person on a high protein diet is at much reduced risk of getting diabetes and other illnesses than people who are having a lot of bad fats and sugars in their daily diet. I would suggest you to rely on whole grain foods. Whole grain products include breads, pastas, and cereals that are made with 100 per cent whole grain and not with white processed flours. You should also include fruits and vegetables for a healthy body.
Q: I am a young girl aged 23. I am not obese but I am very much conscious about my weight. Can I add a pizza in my weekly menu? (Afsheen)
A: Yes you can! Pizza can be a part of a well-balanced meal. Ingredients in pizza include protein, complex carbohydrates, Vitamin A and calcium. And, depending on the toppings you choose, pizzas have ingredients from all of the four major food groups - meat, dairy products, vegetables, and grains. You can have pizza once or twice a week and it will not disturb your height to weight ratio.
Q: I am a young, energetic and healthy woman. I am looking for some precious clues to stay in shape and fit. (Nazia)
A: To stay in shape, you should stop taking fats. Increase consumption of fruits and vegetables, whole grains and nuts. Don’t stop but limit the intake of free sugars.
Ensure that the salt you are consuming is iodised. At least 30 minutes of regular, moderate-intensity physical activity or exercise will be helpful for you to maintain your weight.
Q: I just love to eat rice every day. I am getting fat and I am finding it hard to give up rice. What would you suggest I do so that I can fulfill my desire without putting on extra weight? (Faiza)
A: There is no need to omit rice from your menu. Boil rice with a pinch of salt and a lotus leaf. It will reduce fat and help you lose weight. The recipe is suitable for health conscious people and those who are trying to lose weight.
Q: What should I do to beat hunger pangs? They really disturb me a lot as I am on a strict diet and don’t want to break my rules. (Rabia)
A: It is a general behaviour of people on diet that they start skipping meals. My suggestion for all of them is ‘don’t do that’. Never skip meals, especially breakfast. It will leave your blood-sugar levels low. Mix protein-rich foods like chicken, eggs, fish, low-fat dairy products or beans with fibre-rich foods like wholegrain cereals and brown rice. You can also add a sprinkle of vinegar or pickled onions to meals – it could help keep your stomach full.
Do you have any query regarding your diet plan, weight loss, healthy alternatives for your diet. Feel free to write to us at getsmart@magtheweekly.com
