If you are on a weight loss spree and want to keep a thorough check on what you eat and drink then there are a few pointers that must be kept in mind for losing weight healthily. 

Here are some tips by Wellness, Nutrition and Fitness Coach Shwetha Bhatia (Registered Dietitian) that are a must follow.

Body Weight

body weight

We should focus on dropping body FAT rather than just dropping bodyweight. We need to prevent muscle loss when we are on a diet. For that, you need weight training and adequate protein. 

Counting Calories

cals

All calories are not the same. For eg., 1 cup of cooked white rice and 150 ml of milk may have the same calories, but they behave differently in the body. While rice being a processed grain gets digested faster, it releases more glucose than milk which contains more protein. So the nutrient composition of those calories is important. 

Protein

Men need approximately 60g per day and women about 50g per day. It further depends upon the stage of growth and development, physical activity, current health condition etc. An athlete may need more protein than a person who does not move much. We should opt for 1st class proteins from dairy products and non-veg foods like eggs, meat, fish, poultry.

Carbs

carbs

All Cereals, pulses, fruits, juices, milk, starchy vegetables like potatoes, sugar in direct forms finally convert into glucose or fructose if coming from fruit. When we measure blood glucose we cannot identify the source. If glucose is in excess, it stores as fat. Glucose spikes insulin and insulin stores fat. So we need to restrict these foods if we want to cut body fat.

Healthy Fillers 

seeds

These include protein, fibre and fat combinations like cheese, yoghurt, eggs, veg sticks, soup, nuts/seeds.

Eat & Burn

Calories from the diet and burn during exercise do not cancel each other. When you exercise, the calories are used from carbs, protein and fat, but when you eat junk food it would largely be stored as fat.

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Exercise

Exercise should be a combination of cardio (skipping, jogging swimming), weight training like squats, lunges, deadlift and flexibility work (yoga). An exercise program is a prescription. It should be structured according to your current level and health goals. Too much cardio breaks muscle down. I recommend exercising on an empty stomach but you can do it whenever convenient. Doing 1000 crunches a day to lose tummy fat is a waste of time. Spot reduction does not work. Progressive exercise and maintaining muscle will help break plateaus.

Sleep

Quality and quantity are important. If you are sleep deprived, the body will not burn fat as it keeps the stress hormone cortisol high.

 

So keep these points in mind and begin yiur weight loss journey if you have to. Stay tuned to HerZindagi for more such tips from experts.