Tips for weight loss

1.Eat plenty of vegetables, fruits, and grain products like wheat.

2.Increase the consumption of complex carbohydrates like whole wheat, millet (jowar) and barley .

3.Restrict refined products such as flour (maida) and its products such as bread, noodles, macaronis and pastas in regular diet.

4.Restrict fat and cholesterol rich foods. Only non-vegetarian foods (like eggs and dairy products) are good sources of cholesterol, however saturated fatty acids present in butter, ghee, vanaspati and coconut get metabolised to cholesterol in our body.

5.Reduce the amount of sugars consumed.

6.Consume raw fruits and vegetables in form of salads and raitas in every meal. These provide adequate vitamins, minerals and fibre. Fibre is essential as it aids in digestion, has an effective role in managing obesity and cardiovascular problems.

7.Limit salt intake

8.Have small portions of food at a time

9.Do not skip meals

10.Have regular meal timings

11.Do not eat while cooking and watching television

12.Drink plenty of water (6-8 glasses) in a day

13.Exercise regularly. Do brisk walking at least for 20-40 minutes in a day

The best exercises that are sustainable and safe to loose weight are aerobic exercises. Aerobic exercises usually involve vigorous exercises sustained over a period of several minutes and their effect is to increase the efficiency of the lungs, heart and blood circulation, which are collectively known as the aerobic system. Short and sharp bursts of activity which rely on the body's reserves of oxygen do not produce a similar improvement. Exercises should increase strength and mobility and also aid relaxation. You can choose walking, swimming, bicycling as per your fitness level and increase gradually. You should plan on 20-minute sessions at least 3 times per week. Gradual changes in eating habits will help encourage a permanent lifestyle change. A slow weight loss of 1 or 2 pounds a week, until the desirable body weight is reached, is best