Dr Deepak Varma Gastro Surgeon Cochin

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Weight Loss Fitness Tips

No one said losing weight is easy. It is easier to gain weight than to lose it. Obesity is a worldwide issue and is associated with several diseases and health problems. Typically a result of over-eating and unhealthy diet practices, it is on the rise in many industrialized countries. As an industrialized nation, India also faces a similar problem due to the increased availability of cheap and high-calorie fast-foods that impair health. Lack of appropriate physical exercise and activity contribute to the situation.

"Fast foods are Fat foods"


Here are some safe tips for weight loss that would require a few lifestyle changes to maintain a healthy weight.

  • Drink lots of water: Water increases the body s metabolism by about 30% in about 1 hour. Half a litre of water an hour or half before meals will also stunt intake of excessive food/calories.
  • Proteins for breakfast: Eating whole eggs instead of grains for breakfast will maintain your hunger levels and will prevent over-ingestion of calories for at least the next 3.5 hours.
  • Cook in coconut oil: As radical as it may sound, coconut oil or velichenna is extremely healthy. It contains medium-chain triglycerides which are differently metabolized. It will boost the body s metabolism by 120 calories/day and reduces appetite and consumption by about 300 calories per day.
  • Minimizing carbohydrates: Minimizing carbohydrates does not mean stopping carbohydrates. Instead, it means eating LESS: sugar, refined carbs such as pasta, white bread and foods based on maida.
  • Portion control: Control the amount of food you consume. Using smaller plates and consciously controlling calories are obviously the best way to eat healthily.
  • Exercising: Cardio and aerobic exercises will not only burn calories it will also improve your mental and physical health. You can lose unhealthy fat by jogging and fast walking. Lifting mild weights will help muscle retention and enhance loss of fat.
  • Fruits and vegetables: Eating fruits and vegetables induce a lot of fibre into the system besides water. This gives low energy density and maintains a feeling of fullness.

I advocate safe and balanced weight loss regimes. I have counseled several patients with impending weight issues successfully. Eating a diet that includes minimal starch, sugar, animal fat, meat and dairy foods will lead to weight loss. The individual's focus should shift to more vegetables and fruits instead of fad foods.

Contact us for an obesity and weight-loss counselling session today.

Authored by Dr. Deepak Varma, MBBS, MS (General Surgery)

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