Weight loss

Current Situation - In the past, obesity was a major health concern in developed nations. However, this has developed over time, becoming an epidemic in India as well, affecting a significant portion of the population, especially in urban regions. While it affects both genders, women over the age of 35 are particularly vulnerable. Research shows that in urban areas, specifically in northern India, over 50% of women are overweight.

Why does weight get piled up?

In the past, individuals had to perform most tasks manually. Public transportation was inadequate, forcing individuals to either cycle or walk to work. Kitchen appliances were non-existent, and hiring domestic help was not common, resulting in women having to manage all household duties manually. Dining out was not a popular practice and was unaffordable for many middle-class families, making home-cooked meals the primary choice. Today, with the rise of fast-food chains in every city and increased disposable income, people not only snack outside but also have multiple meals out each week. Consequently, a sedentary lifestyle, lack of physical activity, consumption of high-calorie foods, and a gradual decline in metabolic rate are negatively affecting waist-to-hip ratios - Times Wellness Guide p.28. The root cause lies in consuming more calories than necessary, leading to weight gain.

How serious is the problem?

When searching online, you will come across many websites that claim to show you how to shed 5 kg / 10 kg / 20 kg (or more) with promises of quick results, such as "losing the weight in four weeks," "20 days and it's Gone," or "just six weeks!" In reality, losing weight is more challenging than gaining it, but it is not impossible to achieve weight loss.

Weight gain is a natural process, determined by our calorie intake. However, there are established scientific guidelines for determining the appropriate weight based on one's height. You can find your ideal weight. The issue arises not with a slight excess of one, two, or three kilograms, but when the excess reaches ten, fifteen, or twenty kilograms or more. This poses a significant health risk. Losing weight can be a difficult task, as illustrated by scientific data.

To lose one kilogram of weight, you need to burn approximately 9000 calories, which translates to 300 calories per day with no breaks, including weekends. You can achieve this daily calorie burn by walking 5 kilometers every day. Therefore, by walking 5 kilometers daily for 30 days, you may lose one kilogram in a month. However, this weight loss will only occur if your calorie intake matches your body's requirements. If you consume excess calories, the weight loss results will be nullified. To achieve this weight loss goal, you need to simultaneously commit to walking every day and avoid consuming extra calories beyond your body's needs. By following these steps, you can achieve a one-kilogram weight reduction as a reward. It is essential to realize the challenges involved in this process, as unforeseen circumstances, such as illness, urgent commitments, or social events, can disrupt your routine. These situations may lead to deviations from your diet plan, resulting in the consumption of excess calories. For instance, at social gatherings or events, you may end up consuming significantly more calories than required because of the availability of high-calorie and delicious food options.

Consider someone who needs to lose 10 kg or more. How challenging does it become? The efforts must be doubled on both fronts. Every weight loss journey requires a combination of exercise and dieting to have a chance at success. For smaller weight loss goals, like 2 to 5 kg, focusing on either diet or exercise alone may suffice. Therefore, it is crucial to manage your weight before it becomes excessive, as the battle becomes significantly harder once it has escalated.

So what is the solution?

According to one survey of adults who have successfully maintained their weight loss,

• 98% have modified their eating habits.

• 94% have increased their level of physical activity, especially walking.

• 78% eat a healthy breakfast every day.

• 75% weigh themselves at least once a week.

• 62% watch less than 10 hours of television per week.

For any solution to be effective in achieving weight loss, it must include two crucial components: Exercise and Diet.

So what things we need to consider regarding exercises

1. Weight loss or no weight loss, exercises are otherwise also required to keep yourself fit and healthy. So cultivate a habit of exercising in any form- walking, running, swimming, gymming, climbing, yoga, aerobics, Pilates, sports, etc.

2. If you are already into it, then it is a separate issue, otherwise (if you are beginning now) go slow and then gradually build on it. Your body needs to be prepared before you go whole hog. If you are unprepared, it might cause injuries. So whatever is the type, go slow initially and then introduce vigour and rigour into it.

3. If you can’t manage it in one go, you can divide it into various slots. If you need to walk an hour daily, you can do in two/ three or even more slots, depending on availability of time. But do you must. Whatever goal/target you have set, make sure you complete it before going to bed.

4. Do nothing mechanically. Do it with love, do it consciously, meaning tell your entire being (auto suggestion to your body, mind and soul) that this is the purpose I want to achieve. If you give clear and unambiguous signals to the brain, it helps you in many ways. So before you start, make your purpose clear . Your thoughts carry much more power than you imagine.

Diet

1. See that in your eagerness to reduce weight quickly, don’t go overboard, do not starve yourself, do not torture your body beyond a point. It will be counterproductive. You must have enough strength and stamina to do your work and of which diet is the primary source of energy.

2. Rely on homemade food. All homemade food is good whether it is East Indian, West Indian, South Indian or North Indian. The problem is outside food- the processed, the preserved, the refrigerated, the fried food. Snacking is the route through which most calories are ingested. Take care of snacks time- exercise healthy low calorie options- some slices of fruits, salads, roasted grams, sukha bhel, even homemade chapatis.

3. Take care of parties and functions- it is again where we forget all our weight loss plans. It is difficult to restrain there seeing varieties of mouthwatering dishes. So the best option is to fill your stomach with homemade food at least two-third to three- fourth before you venture out. This will automatically reduce your chances of taking extra calories.

4. You need to read the labels on your food package. It is mandatory to give information about calories it contains, the amount of various types of fats, etc. It will amaze you to note that a simple Parley G 100 gram biscuit carries 462 calories. And to digest that 100 gram biscuits you need to walk 10 km. Same is the case with other namkeen, bhujiya, farsan or any sweet items - laddus, Pedas and jalebis, puddings etc. - roughly 600 calories per 100 grams.

5. Read diet related other articles on other pages for more information.

How many calories do we need to take?

Will differ from person to person, depending on his/ her age, height, level of activity, lifestyle, etc. But ordinarily this should be the norm.

There could be three scenarios.

You want to maintain your existing weight

You need to reduce weight

You need to increase the weight.

The formula is

Weight x 20/25 for persons who want to reduce their weight.

Weight x 25/30 for those who want to maintain their weight at the existing level.

Weight x 30/35 for those who want to increase their weights.

The lower frequency 20/25/30 is to be used for the days you are not working out and higher frequency is to be used for the days you are working out.

Weight loss habits

• Setting your goals - the initial step in anything significant is to establish and determine what you aim to accomplish. Your goals should be quantifiable, practical, and attainable within a specific timeframe. Once you have determined them, jot them down on paper and regularly assess your progress. Adjust them according to your actual performance.

• It is important to keep a record of your food intake by writing about everything you consume. This practice helps you accurately track your eating habits, enabling you to pinpoint any problematic patterns in your diet. Research shows that individuals who keep food records achieve greater success in their weight loss efforts.

• It is important to maintain a record of your activities, including the type, duration, and intensity. Monitor the different activities and exercises you engage in throughout the day. Keeping a daily activity log for a minimum of two months ensures accountability and aids in establishing a consistent exercise regimen. Observing your advancements can boost confidence and motivate you to aim for more challenging objectives.

• When encountering many challenges at the beginning, it is essential to reach out for assistance and encouragement. This is the moment to seek support from family and friends to help you reach your objectives. If needed, consider seeking professional guidance for planning your diet or exercise routine. Your friends can provide motivation and help share your workload at work temporarily to give you some breathing room. Your family can attend to other responsibilities while you focus on your mission. Remember, always persevere and never give up.

Practice point

The key factor is not the scale of the problem, but the strength of your determination and resolve. With unwavering determination, nothing can hinder your progress. The first step is to cultivate a steadfast resolve, followed by devising a plan that aligns with your circumstances. Undoubtedly, obstacles will arise, but if you succeed through sheer willpower in the initial month, you are already on the path to victory. The beginning phase is when challenges are most intense, and it is crucial to persevere without succumbing to failure or defeat. As the first month passes, the grip of challenges will weaken, while your own grip strengthens. Maintain the belief that success is achievable and affirm to yourself: "I can do this."