Tuesday, 10 May 2011

Eating less will result in weight loss... myth or fact....

Hi everybody , if we look at our statistics status on obesity it is clear that India is now in a grip of an obesity epidemic. India's current National Family Health Survey indicates that more than 20 percent of urban Indians are overweight or obese. And in the northwestern state of Punjab, nearly 40 percent of all women are overweight or obese.

There are number of factors that can leads to obesity, some of them are: lack of exercise, junk food consumption, sedentary lifestyle, stress and obviously our Indian cooking style (excess of oil and spices consumption).

So it is really important to maintain your body weight because this obesity will induce you to number of other complications that is non communication diseases (diabetes, hypertension, cardio- vascular diseases, metabolic syndrome).

‘Eating less result in weight loss.... myth or fact.....’ What you think about this????

I had conducted a research on 523 obese people; follow their dietary habits and lifestyle. With the statistics it has been find out that almost 70% of obese people were consuming fairly less amount of food. They were skipping breakfast and some of them skipping dinner. They reported, they believe that skipping meals will help them to reduce some weight, further respond that there was no reduction in their weight.

Skipping meals, especially breakfast, can actually lead to weight gain. Skipping meals does for you is create bad habits that aid weight gain.
If you are overweight or obese and your goal is to lose weight, STOP SKIPPING MEALS. It's important to keep your metabolism fired up with the right foods at certain times of the day. Skipping meals tends to leave you hungrier later in the day, and you eat a large portion of food at one time and that lead to fat accumulation.


Therefore here i am, giving you some tips on how to reduce and maintain body weight.

1. Healthy eating will help you in weight reduction.

2. Firstly, recognize healthy foods: which include green vegetables, fruits, milk and milk products, pulses (dals), egg (avoid yolk, yellow part), chicken, fish (avoid red meat like mutton and organ meats).

3. Next step, now cogitate how many of you actually including all these healthy foods.

4. Next step is to focus on ‘Eating Pattern’.
• You should follow a small and frequent meal pattern that is 5 to 6 meals in a day (Breakfast, Midmorning, Lunch, Evening snacks and Dinner). Reason: your body needs energy (food) after every 2 1/2 hours of your meals. And if you will not provide energy (food) to your body it will produce acid in your stomach and that will leads to acidity.
• As already discuss, stop skipping meals. If you make a practice to follow a small and frequent meal pattern, you will definitely start reducing. Reason: when u take small and frequent meals, your metabolic system convert your food to glucose and this glucose will provide you energy to perform your work and will be utilized by your body. This will keep your metabolism fired up with the right foods at certain times of the day and there will be no chances of fat accumulation. Skipping meals will slow down your metabolic system. It has been observed by the researchers that those people who skip meals, they get so hungry that they eat more than one meals worth at one sitting. The already slowed metabolism is going to take a lot longer to work the oversized meal throughout your body. This will result in fat accumulation and finally weight gain.

 • Breakfast is must. Never skip your breakfast. Breakfast is not only a glass of juice. It should consist of proteins, carbohydrates, vitamins and mineral. So the best breakfast is 1 panner toast/ 2 eggs (avoid yolk) with a toast / poha with panner slices/ 1 vegetable sandwich/ 1 bowl oats/1 stuffed chapati + 1 glass of milk + 1 fruit.

  • At least take 2 fruits in a day (1 during midday and another in evening) especially seasonal ones (watermelon, muskmelon, orange, apple, guava pomegranates). Reason: They actually provide you vitamins and minerals, boast your immunity.

  • Try to finish your dinner before 8:30. Reason: Your body requires at least 3 hours for digestion. Let suppose, if an individual is taking his lunch at 10 and going to bed at 11. As i said your body requires 3 hours to digest your food, so this will result in slow down of your digestion process and will lead to fat deposition as only small amount of energy will be produce as required by involuntary muscle and rest of the carbohydrates will deposit as fat.

 • Include salads in your diet. Make it a habit of consuming 1 plate of salad before your lunch and dinner. Reason: salads will add fiber in your diet. This fiber will provide you satiety and it has a property that it binds with fat and cholesterol and takes them out of the body. It will also relief you from constipation.

  • At least consume 2 glass of milk/lassi / bowl of curd + at least 1 bowl of pulses(dals) for meeting the requirement of protein, as our basic food is depend on carbohydrates.

  • Timing is an another important issue that needs to be taken care that is: your breakfast should be in between 8 – 9, lunch 1-3 and dinner 7- 8:30, midday morning 11-12 and evening snack 4 – 5.

5. Next step ‘Exercise pattern’.

WHO has recommended that adults aged 18–64 years should do at least 30 minutes of moderate-intensity aerobic physical activity (brisk walk, cycling, swimming, aerobics, playing badminton, yoga, stretching exercises etc).

  • If exercise is boring for you like walking or cycling, THEN MAKE YOUR HOBBY YOUR EXERCISE. Select an outdoor sport, in which you have interest, exercise that every day for 30 minutes (dancing, swimming, playing badminton, football, basketball, aerobics, cricket etc).

  • Start your exercise pattern as 15 minutes then day by day increase it to 30 to 45 minutes and even to 1 hour if you like to.

  • There are three phases during exercise: warm up – 5 minutes, then brisk exercise – in between time and then slow down – last 5 minutes. For example in 15 minutes of exercise 1st 5 minutes will be warm up, next 5 minutes will be brisk exercise and last 5 minutes will be slow down period. In the case of 30 minutes: 5 minutes warm up, next 20 minutes brick exercise and last 5 minutes slow down period.

  • So to reduce weight, you need to do at least 1 hour of physical activity.

  • Always do 10 minutes slow walk after your every meal. Prefer stairs rather than lift

6. Keep control on your binge eating habit.

7. Avoid outside food and junk food as much as possible.

8. Drink atlest 10 to 12 glasses of water in a day. 

9. Try to avoid table sugar(1 or 2 teaspoon in a day ), sweets, chocolates, honey, jaggery (once in a 15 days, its ok).  

10. The quantity of oil used in a day should not be more than 3 teaspoon per person.

If you will follow all these principles, i promise u will start losing.

So ‘EATING LESS will help you lose’ or ‘EATING HEALTHY will help you lose’ YOU DECIDE....

Be in touch buddy; let’s explore more about health and nutrition: stay tune.....

images courtesy: zerotohealthy.com, nutrition-for-athletes.com, healthdump.com, itsentirelynatural.com, loseweight-fast.com


  1. thank u di...nyc wrk...

  2. your welome shreya...
    want to know something else then let me know dear...

  3. heyy di..nyc wrk thank u

  4. thank u shreya and your welcome also...want to know something else, let me know.....
    tc dear

  5. hmmm... loads of good points... one more to add... a glass of warm water after all meals... very good for the body!

  6. dear mahak
    ur article is very useful keep on informing us in
    suman aunty

  7. thank u bhaiya...
    yes u r right a glass of warm water is good for digestion and also help in controlling the problem of constipation. but with due respect, i want inform you that warm water will not help you to reduce weight. there is no relation between the two variables, proved by number of studies, it is actually a myth...
    but yes u r perfectly right that warm water is very good for your body and we should all follow it

    thank you bhaiya, thats a lovely advice...

  8. thank u suman aunty

    i am realy honored that you liked my article.

    thank u so much...tc

  9. and bhaiya i will definately add that in my article and enriched that with ur advice.

    thank u so much bhaiya....

  10. Hey di ur tips are really wonderful... but i need to gain weight :-p so some tips on that also... m waitin tc n keep going!!!!!!

  11. Definately dear, i will help you out in my next article.....

  12. I cannot do the timing that you suggest, I am asleep by 830pm and get up around 3 or 4am. I never skip breakfast, not my entire life, and never eat after 4pm because I start reading at 7pm and need my food digested or I get acid reflux. So if timing is essential to diet I am not going to lose weight.

  13. hello sir,

    very nice query.. the simple answer is that:
    if u wake up at 4 (if bed tea then 4:30-5am) then your breakfast will be between 6- 7am, then fruit at 9:30 - 10am then lunch at 12:30 - 1pm, then snacks at 3:30 and dinner at 6pm - 7pm. inbetween go for any kind of physical activity u love for atleast 30minutes to 45.