Suggestions for your regular meals when aiming for a weight loss:

Changing one’s lifestyle and eating habits are critical for long-term success.

If you have any doubt about your fitness and ability to undertake an exercise program, please consult your Healthcare Professional before you begin.

• The best way to lose weight is through a combined attack of a low cal diet and regular exercise, like brisk walking for 30 minutes.
• Exercise increases your energy output. Together they control your weight, tone up your muscles and improve your health.
• An adequate water intake is essential as it helps flush out the waste created while burning up your stored fat. It fills your stomach, reduces hunger, quenches your thirst and is good for your health. If you like, garnish each glass of water with a thin slice of lemon.

• Initially you might lose weight quickly. But after the body adapts itself to the new lifestyle, you will experience a slow weight loss. In a month’s time you would ideally lose around 3 to 4 kilos, which is normal. Weight lost in this ways is more permanent as the tendency to regain the lost weight is lower in this case.
• Most people lose, on an average, about half to one kilogram per week. However, due to a variety of reasons including different levels of metabolism and exercise, the rate of weight loss may differ from individual to individual.

Do’s :

• Set reasonable and attainable weight loss goals.
• Drink lot of water.
• Check your weight and measurements every month and note the progress in the chart.

• Most importantly, don’t ever give up. With a little patience you can make a big difference to the way you look and feel.

Weight Loss Basics

• Eat slowly and enjoy your food. DO NOT skip meals! Skipping meals can result in binge eating.
• Drink at least 8 glass of plain, fresh water daily in addition to other liquids you drink. Cold drinks, alcohol and fruit juices are high in calories and if used in excess can sabotage your weight loss efforts.
• Keep high calorie sweets and desserts as well as fried and fatty foods out of the house.
• Eat plenty of high fiber foods including salads daily along with dark green and yellow vegetables. Include 1-2 pieces of fresh fruit as snacks. Fiber promotes a natural, healthy colon.
• Record your progress in the chart weekly.
• Your motivation and determination is the key to successful you losing weight. Only you can make the difference in the way you look and feel.

Sample menu

Breakfast:

 2 idlis with sambar or Poha or Upma or 2 whole wheat bread slices (sandwich).

Lunch:

 2 dry chappatis, 1 to 2 cups of steamed vegetables ( beans, cauliflower, cabbage, carrots etc.) leafy vegetable curry, small bowl of rice, dal , green salad, sprouts if possible, curds or buttermilk.

Evening snaks:

 A fruit, preferable seasonal ( like apple or orange or mosambi). Light snacks similar to breakfast or khakhra or sprouts chaat.

Dinner:

 Can be similar to lunch. If possible avoid rice, reduce chapati to one.

Non vegetarians can have one serving of lean meat (chicken) or fish. Avoid processed meat and fried foods high in saturated fats.

High vs. Low Fat Cheese Varieties

Choosing Cereal and Pulse Preparations

Choosing Fruits and Vegetables

Low Fat Sweets and Snacks

One can indulge in these on special occasions and still keep a check on ones calorie intake.