A surgeon says, "How to Lose Weight"
Security safe and sustainable methods of weight loss.
Science and safe weight loss is based on simple calculations of the balance between food intake (caloric intake) and calories metabolized / burned (expenditure heat) for physical activity in everyday life. With the exception of certain diseases such as thyroid deficiency in all others, these two parts of the equation should be adjusted so smart to win, lose or maintain body weight. Inability to control the temptation to eat indiscriminately mental laziness and persist into a routine of physical training are the two obstacles in the fight against obesity. Obesity predisposes to many diseases like high BP, high cholesterol, heart disease, diabetes, vitamin deficiencies, bone and joint diseases, as well as depression and feelings of inferiority in their interaction in society. A normal range body weight is likely to mitigate most of these modern diseases.
The most important factor in their ability to combat obesity is a motivation strong and steadfast determination. It is important to remember that there are no shortcuts or simple solution methods touted as a specific plan of fashion or diet pills or injection or surgery to get in shape and size. methods based weight loss pills, laxatives, diuretics, fasting and potions that promise huge weight loss as a short period of time, in fact, potentially overcoming yourself. Although it may produce some temporary weight loss but also causes a considerable loss muscle mass, it will be too weak to exercise and reduce their basal metabolic rate for the future. diet pills are not only ineffective, but potentially hazardous and therefore best avoided.
Slow and steady changes to your lifestyle you can maintain over a long term basis and are the most permanent safer and more secure way to balance the body weight and enjoy a healthy life.
"The secret is to be before the beginning"
Mark Twain.
Now, to get started and see what are the steps to return in good shape.
Evaluate your current position.
If you are 40 years or less and if there is no family history of high BP, diabetes, heart attack or stroke or thyroid and if your last medical examination To (If done) and does not show above is just a little more weight, you can begin to control the weight of your vehicle and a monitoring plan. Otherwise, it is preferable have a complete medical examination to ensure that you are basically healthy. If medical problems mentioned above, must obtain a medical clearance to begin a diet and / or exercise program.
Keep a diary
Staple a copy of the final report of the first medical visit page of the newspaper.
Keep a journal to record the actual numbers of the following parameters: body weight, height, normal weight and maximum return permissible in the navel.
Once started on a weight reduction program, the check date of any new measure in diet or exercise or other supportive measures such as meditation and pranayama or strengthening of any new activity. Save the changes to your lifestyle that you will be able to maintain long term or permanent.
Once within 15 days to record their weight before the morning on an empty stomach and without shoes and clothing minimal. A Once you are on a normal diet, the recordings can be less frequently – every month or every two months.
Do not expect dramatic changes to about six months in style Life has changed.
You need to make gradual changes to your LIFE STYLE dietary intake, physical activity and exercise, sleep habits, stop harmful addictions and some mind other methods such as the strengthening of pranayama, meditation and relaxation. This can be started simultaneously and is small and built slowly to get used to his new lifestyle permanent.
Make changes to your current diet:
Any sudden change to a totally unusual meal plan is more likely to be inaccurate, as it may find it uncomfortable and unpleasant, and therefore can not continue with him. simple step by step, reducing the size of their weekly meals and snacks up to the ideal for their specific needs is sure to succeed. Y remember what becomes part of your lifestyle change for life. Also the gradual reduction of calories in the diet will result in the use of organs fat reserves and muscle. rapid weight loss will cause muscle loss as a result of reduced metabolic rate and makes the person weak operate and exercise.
First week:
Follow your regular donations of food for a week and write for a week – From Monday to Sunday. Consider the elements of timing and the exact amount, 18:00 to 6:00 each day.
Third and Second week:
Make 2-3 amount changes each week as follows:
1) Reduce sugar to tea or coffee with 2 tablespoons ½ teaspoon per cup, then sugar at the next stop and add a sugar pill free.
2) Reduce the amount of sweets that take 50% and then some more.
3) The collapse of coffee per day / 4-6 cups of tea from 3-4 and 3-4 cups per day to 2.
4) Drink plenty of fluids – two large glasses suddenly you wake up, a glass of 20 to 30 minutes before each lunch and 30 minutes before bedtime, in addition to drink when you are thirsty. Totally you can drink two liters of water or more per day.
5) Start taking fresh vegetables like cucumber, onions, tomatoes, carrots, beets, beans, lettuce, cabbage, cilantro, soaked and / or articles have sprung up like chana etc. mungo during meals.
6) At every meal, fresh fruit varieties of 2 or 3 must be taken – such as papaya, banana, chickoo, mango, pomegranate, pineapple, apple and others.
7) Reduce the use of salt and fatty foods whenever possible for cooking and aid to help with meals.
In addition to the above changes in the amount to make the following changes in habits:
1) Eat meals and snacks, etc, more or less regular times.
2) Eat your meals and sit at your table and not watching TV. More meals or at least one meal a day should be taken with all members of your family. The meals and chew slowly and deliberately and consciously, and savor the taste.
3) Interview with the meal should be light and pleasing, avoiding controversial issues and avoid serious discussions.
4) For each calendar that you are allowed a snack between breakfast and lunch and afternoon tea. Otherwise, eating between meals is forbidden. However, the fruit for lunch and dinner can be conveniently taken 30-60 minutes before meals as part of the meal.
5) Do not take small portions and avoid wastage of food on your plate.
6) Keep busy at home to avoid boredom and nibbling snacks.
7) Also, avoid storing food and tempting snacks at home.
Fourth Week from:
Now you can return to their daily diet and decide rather than narrow in terms of calories and therefore the quantities of food you take. It would be desirable consult a family doctor or a dietitian to monitor and help you plan your meals and in the calculation of calories for you. Keep the following guidelines into account when deciding to cut the numbers.
1) Do not cut calories slowly, but not reduced to less than 1,200 calories per day, as this could lead to loss of muscle, along with weight loss. Normal caloric needs for weight maintenance would be in the range of 1700-2200 or more, depending body weight and physical activity level. Nutritional information and calorie content of common Indian cooked foods can be found at the following address:
http://patientindia.com – Calories in Indian food
2) To prevent the loss muscle mass to follow the rule 60:20:20 macronutrients – carbohydrates, proteins and fats. In the carbohydrate and protein practice 1/3rd 2/3rds automatically bring in 15-25% of fat as well.
3) Incorporate a lot of calls "negative calorie" food every day objects in your diet, as it will give a feeling of fullness after eating and help you burn more calories your bid. vegetables after falling into this category – asparagus celery, lettuce, spinach, beets, carrots, broccoli, cauliflower, cabbage, garlic, turnips, etc. The following fruits are also highly recommended – papaya, apple, mango, pineapple, grapefruit, oranges, lemons, strawberries, etc.
4) completely vegan food is better, but not before making vegetarian food is limited to twice per week. Prefer lean red meat, lamb, chicken, fish and eggs per day.
5) in or attending parties and dinners to eat, I try to respect their boundaries and points allowed. But if you break the routine, you have to compensate the next 1 or 2 days by increasing your physical training.
From about 6-8 weeks to do a complete change in their eating habits and continue as a permanent change in lifestyle.
training plans:
Join to a gym to exercise or exercise purchase housing designs are expensive luxuries all useless unless you are a professional bodybuilder. All you need is a pair of walking shoes fit properly. the best method and most economical walking exercise. most common excuse for avoiding walks and exercise needed of time.
"A man too busy taking care of your health is as
A mechanic too busy caring for their tools "
A Spanish proverb.
But if you want a healthy and ideal weight, you need to take time for her, but you are very busy. A simple suggestion is of general application and practice in the early morning wake up an hour earlier. Make a determination to carry farm bed when the alarm and immediately go to the bathroom. Keep this up for 21 days and according to the "rule of 21" it then became a regular habit with you. Consult your doctor before beginning any new exercise regime if you are over 45-50 years, or suffering from cardiovascular disease. Even otherwise start slowly walking for 15-20 minutes and gradually increase by 5 minutes each third two days or every week if you are older, up to a maximum of 45 minutes to 60 minutes of brisk walking. You have to walk strong enough to do a little encouragement and maybe even sweat. Composition of other like minded people in their walk and talk you routine maintain motivation.
If you are an athlete, you can take to active games like tennis, badminton, table tennis, swimming, etc. instead of walking every day or some days.
The maintenance of physical training 6-7 days a week is desirable.
If you want more weight loss fast, can contribute to this cause to make a record over longer periods or two times a day at their convenience.
How remain committed and focused?
"None will improve your life if you do."
Bertolt Brecht.
We owe you and your family stay healthy regardless of how they placed in the economic and social life. Without good health you can not enjoy the generosity normal life has to offer. Obesity is a synonym for various lifestyle diseases and maintenance of ideal body weight is the best way to stay healthy. Any change for the better you decide on their lifestyle somehow persist for 21 days or more, and then becomes a habit and then easier to continue. Several good eating habits, exercise and other lifestyle will be a new person in good health and vibrant you. Another method of building strength mental and determination is the practice of yoga.
Yoga
You can learn the basics of yoga more books available the market or formal training in a yoga center or ashram. However, you may have sufficient information about the relation of several available our website page Newsletter Archive.
No further information about yoga in the bulletins available on our site. If you want to learn yoga asanas, ideally training to learn Yoga.
Conclusions
Do you think it is difficult to achieve weight loss by all measures mentioned above?
"It is difficult that can be done immediately.
Impossible is one that takes a little time "
George Santayana.
In most obese people, except those who are called as "morbid obesity" is certainly possible for achieve substantial weight loss by the methods mentioned above in a slow, steady and determined with fashion. Should be gradually transformed to a new lifestyle and start the process deliberately and consciously enjoy the new person to develop fresh and healthy. All components of the change on Diet, Physical Activity and yoga are useful to succeed in this otherwise difficult process. Any form of surgery for weight control is a last ditch desperate measure for morbid obesity, for whom the very risky, "Bariatric surgery is the only option. Those who have succeeded in reducing body weight / bulk can then consider cosmetic liposuction to achieve the reduction of space, here and there and some Lipectomy folds of loose skin in some cases.
To win Battle of the Bulge to be enthusiastic, determined and be persistent.
"Victory belongs to the most persevering"
Napoleon Bonaparte.
With best wishes for Healthy
Sincerely,
Dr. M. Mohan Rao, Chennai, India.
How to Lose Weight
