Role of dieting
Have you been trying to lose weight? Are you fed up of fad diets and numerous diet plans for weight loss? Losing weight is not an easy task. So, don’t expect miracles overnight. Today’s lifestyle requires minimal physical activity and so we do not use the calories we consume. In recent times, a fast changing modern life has left many people worried over increasing fat retention and consequent increase in weight. No amount of prevention or cure provides a lasting relief.
Dieting plays a major role in weight loss. Fat loss is not about just burning calories but also controlling the intake. But many people take dieting in a wrong way. You could see many people starving themselves for the sake of losing weight. People go for crash diets to become slim and trim. A crash diet can lead to several health complications. Healthy dieting plays a key role in fat loss. Dieting does not mean starving yourselves. It means eating healthy diet in a right way. Eat a balanced diet with fruits and vegetables.
People who indulge too much in dieting, in fact, sabotage their weight control.
Most of the reason:- unavoidable social occasions like some birthday parties in which cakes with high calories are distributed. At times, lunch served in some official planning meeting, even in the family and friends circle. One succumbs to take some calorie rich food items. All this inevitably adds to one’s weight increase phenomenon.
Some people keep the fat in their diets below the recommended level of 30 percent of total calories; surprisingly they still don’t lose weight. This means that one has simply replaced high fat foods with greater volumes of low fat stuff. But if you want to lose weight, you have to eat fewer calories.
Depending on your age, activity level, etc. you should opt for a suitable diet. More importantly, stick to that diet. Many people cannot resist the temptation of sweets and other fattening food products. Dieting is the most popular and important technique for weight loss.
All the diets are based on some degree of restriction on the amount of food you eat. A person cannot live on a highly restrictive diet forever. The ideal diet is a lifetime process, well balanced and consisting of the number of calories necessary to maintain your target weight. Keep in mind that the best insurance of healthy eating is having a variety of foods to choose from. Calorie counting also means you must monitor your portion size and record all aspects of your intake.
The first and the foremost way to lose weight is to be patient and have a strong will power. If you take food which gives 100 percent energy, then 20% should come from proteins, 20% from fats and 60% from carbohydrates. Eating smaller meals more regularly often works better for some people than eating three larger meals.
Are you worried that you would have to make extreme variations in your shopping list? No need to worry about that. You would just need to eradicate a few items and replace them with a small number of equally tasty ones. All you have to do is make extremely minor changes, make them part of your lifestyle and presto! you cruise down the highway of fitness!
You can continue to eat normal food, just don’t add oil, ghee, sugar to them. You can even eat rice and potatoes-just boil or steam them; don’t fry them. Rice and potatoes are nature’s foods. They don’t make you fat but the oil in which you cook them in adds those bulges to your body.
Avoid rapid loss. There is no lasting glory in rapid weight loss. Do not fall for fad diets. They are all temporary fixes. Weight is a lifestyle issue. You must aim at weight loss which will stick. Go the long-haul way. Also, yo-yo dieting (losing and then gaining again) is extremely dangerous for your body.
Ofcourse, dieting plays an important role in weight gain. The problem starts when the people take in more calories than they burn.
Some experts believe that adults tend to put on kilos simply because they aren’t attentive to either the small increases in their weight or small changes in their eating. To avoid these problems, try these strategies:
- Regularly step on the scale and cut back on calories when the number begins to tip upwards.
- Select or prepare foods that are steamed, boiled, baked or roasted. When sautéing the foods, use only a small amount of oil.
- Snack on fruits and vegetables, which are both filling and nutritious.
- Watch the condiments. Choose mustard over mayonnaise and look for low-calorie varieties of salad dressings.
- Allow room for occasional sweet or large meal. The key to weight management is balance.
Scientists believe that restricting the diet in humans can increase their life span. Studies have shown that in animals, calorie restriction has been shown to retard ageing process. It can prolong life. It has been shown that restricting the calories leads to decrease in blood pressure and increase immunity. Eat lots of fruits and vegetables and less of eggs, meat and fat food.