If you have put on extra weight and fed of this burden, it’s the time for you to get the change. Experts say that, summer is the best getting slim and get the perfect shape without following any strict diet.
Weather is something that changes the eating habits of people automatically, explains Ritika Samaddar, chief dietician, Max Healthcare, Delhi
"Drastic weight loss is easily possible in summers as compared to winters because one can exercise more in the season, does not overeat because of the slow body system and at the same time can consume more fluids that fill up the body. All these lead to a major weight loss," Samaddar told IANS.
The basic step to start with in order to lose weight is to divide you meals into different categories like early morning breakfast, breakfast, mid-morning snack, lunch, evening snack and dinner.
Nidhi S. Yadav, head, clinical nutrition, Fortis Healthcare, explains how to implement this.
"One should start the day with a glass of lukewarm water and honey. For a tea drinker, it should be a cup of tea with Marie biscuits and two or three walnuts or almonds. This should be followed by a breakfast - one can have muesli, oats, cornflakes with egg white," she said.
"After an interval of two hours, one can go for salads or fruits. Lunch should consist of two chapatis made of multi-grain flour, a bowl of dal and green vegetables. Evening snacks can comprise a cup of tea with idli or dhokla or roasted channa”, she added
"Dinner should consist of vegetable soup, brown bread or chapatis and
veggies. If one feels hungry before going to sleep, one can have a glass of
milk," she said.
Consumption of fruits is very essential to keep the calories maintained. However, fruits rich in calories such as banana, mango and grapes should be avoided. You can prefer for watermelons, melons and sweet lime. You should have fruits either 40 minutes before the meal or 2 hours after the meal.
However, fruit juices should be completely avoided. In addition to that, food like full fat milk, fried greasy foods, sugar and sugar products, refined cereals like maida and maida products such as samosa, kachori and bhatura shoud be avoided, suggests Swati Bhardwaj, head, nutrition and fatty acid research at the National Diabetes, Obesity and Cholesterol Foundation (N-DOC).
Even the red meats should be avoided, she added.
"Skimmed milk, whole grain cereals (porridge), whole pulses, green leafy vegetables, salads and lean meats - chicken or fish (grilled or steamed or roasted) should be included in the diet for a speedy weight loss," she said.
Hot water is recommended if you are following a weight loss regime. Drinking hot water stimulates the smooth functioning of the digestive system, though it does not have any direct connection to weight loss, points out dieticians.
Slow metabolic functions of the body are also a major cause of excessive weight gain. One should take care of this in order to reduce weight.
"Hot water with honey and lemon maintains the metabolic cycle and removes toxins from the body which indirectly helps in weight loss. Three teaspoons of Isabgol with a glass of water before dinner not only helps in reducing weight but also reduces the blood sugar levels," said Yadav.
-With inputs from AINS.
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