Beauty & Grooming  Discussion Forum

Hi Seema,
Thanx for replying.

For your height,the ideal weight range would be 60-65 kgs,so you could try to lose 25-30kgs.Don’t lose heart at these big figures,if you want you can achieve anything in this world.Since you need to lose about 25kgs at least,I’d recommend that you reach your goals in 1-1 ½ years,that’s a long time right?All the more reason,why you need to keep at it with persistence,and make changes to your lifestyle gradually instead of attempting short term measures.
I could give you ideas and tips for this-
1. Use whole grains as much as possible.Brown rice,whole chakki ground atta,whole wheat semolina(dalia),jowar ragi,maize flours are all good if ground with the husk on.Make rotis,dosas with multigrain flours for breakfast.Use multigrain bread,homemade muesli(less expensive that way)too.
2. Since you are a non veg person,you could include more of fish in your food.The omega 3 fatty acids in fish do you a world of good.The obvious items to cut down on are egg(yolk),red meats.
3. Milk is surely needed but you need to have the skimmed variant.Have a cup of cold skimmed milk,no sugar or any additives added when you feel like snacking!You could have upto 500 ml milk in a day.Watered down curd(chaas in hindi),spiced buttermilk,are also good for fillers in between meals.Avoid-full cream milk,cheese,paneer made from full cream milk( you could make yummy paneer from skimmed milk at home),sweetened yoghurt,butter or ghee.
4. Your protein intake can be from sprouted pulses(fibre,vitamin C,digestive enzymes),dairy protein,and from your 1-2 times/week fish/chicken intake.You do not need more than 15-20 gms of raw pulse cooked to complete your prorein needs.
5. Use sunflower oil,peanut oil,rice bran oil,Mustard oil,(olive oil(if you can spend on it),in rotation.Do not use vanaspathi,ghee for mixing dough or any form of cooking.If you bake for kids at home,use good butter for them and you stay away from it.!!
6. Include at least 1kg of raw veggies in your meal for 4 throughout the day.It could be I veggie or more than 1 kind,stir fry them,grill them,or sauté them in a non stick pan.Reserve deep fried foods/veggies for once in a month treat for the whole family.You could also use some veggies as salad,Raw and crunchy with fragrant coriander,lemon dressing.
7. No serious weight watcher can afford to overlook the importance of soups.I prefer to pressure cook my veggies,puree them,add salt,pepper,a dash of tabasco for some soups,simmer it and drink it away.(I don’t strain soups).They are your between meal saviours,guilt free fillers,and hearty too.
8. Remove all cookies,doughnuts,chips,fizzy drinks,sweetened sherbets,cream biscuits,and ssuch offenders from your grocery list and your home,your kids will complain but only for some time.Make fruit chaat,kurmura and channa chaat,sprouts bhel for snacks.
9. Limit your intake to 1500 calories/day which could be 400 calories/meal(3meals)and 200-300 cals for snacking,your tea/coffee included.
10. You surely need to exercise so that –you lose fat not muscle,you keep your fitness and energy up,it takes your mind off food,gives you good self esteem.You could try swimming,aerobics w/weight training on alternate days,brisk walks outdoors( baby taken care by hubby or day care for 2 hours at least daily),treadmill,stepper,rower,if you have access to any of these.Any of these to be done for at least ½ hour daily,6 days/week.If nothing is possible on some days,don’t give up,put on some rhythmic music,even rhymes for kids and join the kids in vigorus dancing.
11. For your need to eat too often,you could try –chewing mint flavourd gum throughout the day for some days/weeks.Drink 2 glasses of water whenever you feel like snacking.Brush your teeth when your urge to eat is irresistible.Run away from the kitchen even for 10 minutes works some times(I’ve got the same problem and tried all these!!!).Alos don’t underestimate the power of hobbies-do you like plants grow some,sewing?painting?any other art work?Any absorbing hobby takes your mind away from the food loop and you feel good too.
These are what occurred to me upfront,please tell me if you need any more specific guidance ,shall be glad to help.
Rajani
seema k replied. sorry for being so late rajani...this mail of urs has given me lots of courage to take care of my health and reduce...loosing 25 kgs sounds really big but i dont have an alternative.
i will surely follow these tips some of which i already started. but the time that u said...11/2 years is making me feel nervous!!!!!! will it take so long????????its so hard to loose and so easy to gain...but i will try!!!
thank u once again.
seema rajani replied. Hi Seema,
Was this useful?I' m waiting for feedback from you.Please reply asap.
Rajani.