April 2019 Edition
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Common Sense Approach To Eating Right

August 10, 2019 | 18:34 IST | Editorial |

In this current sedentary lifestyle, we tend to become prey for many diets that don’t work. Some lose weight quickly and regain all the weight once lost. Some lose weight but finds it difficult to maintain the weight which was lost. Fad diets that require major changes in behaviour won’t succeed in the long run. Diets that m’ only minor changes in behaviour can be continued long-term, making it ease maintain the weight loss.
HERE ARE SOME FEW PRINCIPLES FOR SUSTAINABLE WEIGHT LOSS.

“Eat food, not too much, mostly plants. Lets simplify everything about food”

  1. AVOID WATCHING TV OR TALKING OVER THE PHONE WHILE EATING
    Any distraction while eating be-it reading books, texting, playing games, watching TV can prompt you to eat more. So, take time and slow down, enjoy the flavor or each meal which can control to help your food intake.
  2. CONTROL PORTION SIZE
    Whether you want to lose a few pounds or just maintain a healthy weight, eating proper portions with right nutrients is as important as eating the right foods.
  3. FOCUS ON CHEW COUNT
    People are unaware that digestion begins in the mouth. Chewing food properly is not something most people give much thought to, but it is an important step in digestion and further absorption of vital nutrients. Chew well until it becomes a liquid and then swallow.
  4. SLEEP IS A SLIM-PILL
    Research has revealed a strong connection between inadequate sleep and being overweight giving people yet another reason to make good quality sleep a priority. Insufficient sleep is known to cause changes in hormones like ghrelin (which increases appetite) and leptin (which tells us when we’re full) which results in weight gain in people who sleep less tend to consume more food. Not sleeping enough is also known to lower a person’s metabolic rate and affect the production of insulin.
  5. MEAL PLATE
    Choose healthy colourful fruits and vegetables to your meal plate. Have a 1/4th portion of high biological value protein. 1/4th portion of carbohydrates and 1/2 portion of non-starchy vegetables.
    This will help to include all the nutrients for each meal.
  6. FOCUS ON MICRONUTRIENTS :
    All of us are pretty aware of carbs, protein and fats. Pay attention to vitamins and minerals a lot more -start your day with a herb juice, add basil seeds / chia seeds to beverages, sprinkle
    flaxseed powder on salads, dal, stir fried veggies or subzi, squeeze in lemon juice to most dishes, take a 1 tsp of trail mix (nuts, seeds, dry fruits) instead of a vitamin pill, eat whole grains and seasonal foods. That’s it. Simple and easy. This way your immunity, energy levels, food cravings, complexion, hair and nails are covered.
    I love the quote from Michael Pollan, Eat food, not too much, mostly plants. Let’s simplify everything about food.

-SHINY SURENDRAN

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