Managing weight: do’s and don’ts

No one adds kilos overnight. It is a slow process. Be watchful – the clothes that you wear become tighter, people start commenting – these are times when you should definitely act.

If you let this phase go – and not listen to these – you are destined to gain more and more weight.

Once you have gained obviously lot of weight – it only becomes more and more difficult to reduce – that is, if you have any intentions.

Do’s:

1. Change you attitude: Be aware about the weight gain, make a plan for diet and exercise and be REGULAR about it. The key word here is to be regular. You can make a plan on your own or seek expert opinion from physicians (preferably from doctors who have inclination towards wellness).
2. Drink warm water with a dash of honey and lime daily in the morning.
3. Food portions: Take small portions of foods more frequently. Eat balanced diet – fibers, proteins, carbs and even a little fat. Don’t abstain from foods that you like – but eat less. Avoid unnecessary snacking – because you are now going to be eating small portions of foods more frequently (up to 6-7 times daily).
4. Mindful eating: Eat mindfully – apply your mind – be conscious – that you have an aim – to get back into shape.
5. Exercises: Be physically active – do whatever you can (walking, cycling, treadmill, etc.). Build up your stamina slowly. Exercises help you burn the fat and hence help you reduce weight.
6. Check your weight – at least on alternate days to see progress

Don’ts:

1. Do not over eat – rather eat fewer portions more frequently
2. Reduce sugars drastically – do not stop it totally but reduce.
3. Avoid soft drinks – especially the colas. Take fruit juices/jams which have labels stating no added sugar.
4. Reduce the amount and frequency of your tea/coffee – as a lot of sugar goes into your system via this route. Drink these in smaller quantities and fewer times in a day.
5. Do not eat fried foods.
6. Avoid snacking – especially the junk foods.
7. Do not over exercise – you might hurt yourself and be out of the physical activity thus delaying your weight loss program.
8. Do not get into any program that promises weight loss in a few days. Losing weight is a slow process.

If you follow these do’s and don’ts early on after you have realized that you are gaining weight, it should help. It is also helpful to see a doctor to rule out medical causes of weight gain – the most common of these being thyroid problems.