The Fat Trap: Weight Loss Tips That Will Actually Give You Results
All problems have weight and when the weight is tied to your legs, you tend to drown. It’s only with the effort of brain, mind and heart that you can keep afloat, in spite of the weighty problem. And when your weight is a problem, then what do you do?
Your Pound-Melting Plan
Step 1: Know your ideal weight
Well, first of all– every adult should know his/her ideal weight. There are many misconceptions about what a person’s average weight should be. For reference, look at this chart:
The easier way to calculate your ideal weight is to subtract 100 from your height in centimeter. The result is your ideal weight; e.g. if your height is 165 cm then your ideal weight is 165-100 = 65 kgs.
Barring 5 kgs give or take, the problem lies on both sides of the scale.
Step 2: Under-weight is a problem too!
So in a lay person’s language some people are over-weight and some under-weight. The whole world is obsessed with the over-weight phenomenon, but in reality there are equal or more under-weight people on this planet. Especially in third world countries and developing countries like ours.
But, no one makes a hue and cry about under-weight people. If being over-weight can cause a health problem, being under-weight is also a concern. You see many products, gym instructors, sadhus, dieticians and even the health food industry paying attention to the over-weight issue but there are hardly any services or guidance for people who are under-weight.
Avoid a Diet Scam: Choose a Safe, Steady Weight Loss Programme
Step 3: Set a realistic, slow and steady target
It’s usually found that an over-weight person who tries different remedies one after the other, does not get desired results. So, sit back and think what’s wrong with all those ads that promise you weight loss and never deliver on their promise?
Collect all those ads and products and throw them in the bin. Binge eating and all those crash diets lead you nowhere. You need a grass-root solution.
Once you calculate how over-weight you are, you know your goal of achieving the ideal weight. Now decide in how much time you want to achieve that goal.
Say you want to shed 10 kgs in one year, then you need to lose only approximately 1 kg per month. Which is a pretty simple task. Your mind is able to register this lower figure of 1 kg than a bigger goal of 10 kgs and motivate you to achieve your target.
When you lose weight slowly over a long period of time, it can also be maintained for a longer duration and in some cases even for a lifetime. Losing weight in a shorter duration, has the tendency of a rebound.
Working Out and Still Not Losing Weight?
Step 4: Limit your calorie intake
Balance your input (eating habits) to output (exercise). Whatever calories that you consume should be spent too. Your daily calorie intake depends on your lifestyle; you need not get into the nitty gritty of calories. The mantra is to eat less and exercise more. Do not starve yourself. Slow and steady wins the race, the key word here is steady.
That’s the only thing you need to do. Watch this space for how being under-weight can also lead to health risks and how to get it right.
(Dr Niruta Sharma is a Chief Medical Officer in the Cardiology Department of R.M.L Hospital, New Delhi. She can be reached out on Twitter @nirutasharma.)