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New Delhi: If you
want to get into shape and shed those extra pounds, now is the
best time to start. Summer is setting in and being slim and
healthy in this season does not mean you have to go on a strict
diet, say experts.
Ritika Samaddar, chief dietician, Max Healthcare, Delhi, explains
that the weather is such that it automatically changes people's
eating habits.
"Drastic weight loss is easily possible in summers as compared to
winters because one can exercise more in the season, does not
overeat because of the slow body system and at the same time can
consume more fluids that fill up the body. All these lead to a
major weight loss," Samaddar told IANS.
The first basic step to lose weight is to break meals into various
categories - early morning breakfast, breakfast, mid morning
snack, lunch, evening snack and dinner.
Nidhi S. Yadav, head, clinical nutrition, Fortis Healthcare,
explains how to go about it.
"One should start the day with a glass of lukewarm water and
honey. For a tea drinker, it should be a cup of tea with Marie
biscuits and two or three walnuts or almonds. This should be
followed by a breakfast - one can have muesli, oats, cornflakes
with egg white," she said.
"After an interval of two hours, one can go for salads or fruits.
Lunch should consist of two chapatis made of multi-grain flour, a
bowl of dal and green vegetables. Evening snacks can comprise a
cup of tea with idli or dhokla or roasted channa.
"Dinner should consist of vegetable soup, brown bread or chapatis
and veggies. If one feels hungry before going to sleep, one can
have a glass of milk," she said.
Having fruits is essential to keep calories at bay, but one should
avoid banana, mango and grapes as they are high on calories. It is
better to go for watermelons, melons and sweet lime. One should
either have fruits 40 minutes before a meal or two hours after a
meal.
Fruit juices are a big no for a weight loss regime.
Other avoidable foods are usual things like full fat milk, fried
greasy foods, sugar and sugar products, refined cereals like maida
and maida products such as samosa, kachori and bhatura, suggests
Swati Bhardwaj, head, nutrition and fatty acid research at the
National Diabetes, Obesity and Cholesterol Foundation (N-DOC).
Even red meats one should avoid, she added.
"Skimmed milk, whole grain cereals (porridge), whole pulses, green
leafy vegetables, salads and lean meats - chicken or fish (grilled
or steamed or roasted) should be included in the diet for a speedy
weight loss," she said.
Hot water is advised when a person is following a weight loss
regime. The intake of hot water helps in smooth functioning of the
digestive system, but it does not have a direct connection with
weight loss, points out dieticians.
Slow metabolism is also the cause of excess weight gain. To speed
up the weight loss process one should take care of it.
"Hot water with honey and lemon maintains the metabolic cycle and
removes toxins from the body which indirectly helps in weight
loss. Three teaspoons of Isabgol with a glass of water before
dinner not only helps in reducing weight but also reduces the
blood sugar levels," said Yadav.
(Aastha Khurana can be contacted at aastha.k@ians.in)
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