Body fat accumulation results from the balance between calories consumed and calories expended. If you intake more calories than you burn daily, the excess gets stored as fat. To achieve weight loss, the balance between food consumption and physical activity is crucial.

Common Causes of Weight Gain:

  1. Skipping Meals: Missing meals often leads to overeating later.
  2. Hidden Fats and Sugars: Be wary of foods like fatty meats, high-fat dairy, fried foods, cakes, biscuits, and chocolates.
  3. Excess Calories from Add-ons: Ingredients like butter on bread, sour cream on potatoes, or cream on desserts can sneakily add calories.
  4. Excessive Alcohol: Alcohol is calorie-dense. Mixers can further add to this count.
  5. Oversized Portions: Especially with meat and dairy, consuming too much can contribute to weight gain.
  6. Unhealthy Snacking: Continuously eating high-fat or sugary foods can cause rapid weight gain.
  7. Limited Physical Activity: A sedentary lifestyle means unburnt calories which get stored as fat.

Tips for Effective Weight Loss:

  1. Nutrition:
    • Reduce calorie intake, especially from fatty and sugary sources.
    • Adhere to healthy eating guidelines, picking from a diverse range of nutritious foods.
  2. Physical Activity: Increase your levels of physical activity.
  3. Ditch Dieting: Quick and highly restrictive diets rarely work. Instead, focus on sustainable changes.

Revamp Food Choices and Cooking Style:

  1. Minimise Fat:
    • Trim meat, opt for lean cuts, and choose smaller meat portions.
    • Incorporate fish into your meals twice a week.
    • Avoid fried foods and cook using healthier methods like grilling or steaming.
  2. Maximise Starch and Fibre:
    • Use fruits and veggies as meal staples.
    • Incorporate whole grains and dried beans into your diet.
  3. Mind the Hidden Calories:
    • Opt for fresh fruits and vegetables.
    • Limit sodas, juices, and alcohol.
    • Check food labels for fat and sugar content.

Altering Eating Habits:

  1. Mindful Eating: Savour each bite and avoid rushing your meals.
  2. Regularity: Stick to regular meal timings.
  3. Food Safety: Post meals, store leftover food immediately to avoid snacking.
  4. Planning: List out a menu in advance and shop post-meals to avoid impulse buys.

Boosting Physical Activity:

Aim for a minimum of 30 minutes of aerobic exercises like walking or swimming 3-4 times weekly to assist with weight loss.

Healthy Eating Practices:

  1. Label Reading: Check ingredients. Items are listed by quantity. Watch out for hidden fats.
  2. Smart Cooking: Employ fat-free cooking techniques and make low-fat food swaps when possible.

Making Healthy Choices When Dining Out:

  1. Opt For:
    • Lean meats or seafood dishes.
    • Meals with vegetables, rice, or pasta.
    • Grilled, roasted, or steamed dishes.
  2. Avoid:
    • Creamy sauces or heavy dressings.
    • Fried foods.
    • Dishes that contain hidden fats.

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