Weight management
Control your weight:
The best way to control and reduce way is to exercise and burn your calories. Those with disabilities cannot take rigorous exercises and if they want to have work outs then they must consult their doctors and physiotherapist and shall continue exercises under their guidance. Another way to control weight is to control the diet. For this a dietitian can be consulted. You can even try to plan your diet according to your Body Mass Ratio (BMR) and the amount of calories required by your body according to the kind of physical activities you perform.
Calculate your BMR by this formula
Men (Metric Units): BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.76 x age in years ) = ________
Women (Metric Units): BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years ) = ________
Determine your current fitness level:
Sedentary: little or no exercise
Lightly Active: light exercise/sports 1-3 days/week
Moderately Active: moderate exercise/sports 3-5 days/week
Very Active: hard exercise/sports 6-7 days a week
Extra Active: very hard exercise/sports & physical job or 2x training
Calculate the number of calories that you require in a day based on BMR and fitness level:
Sedentary: Daily calories needed= BMR x 1.2 = __________
Lightly Active: Daily calories needed= BMR x 1.375 = __________
Moderately Active: Daily calories needed= BMR x 1.55 =_________
Very Active: Daily calories needed= BMR x 1.725 = __________
Extra Active: Daily calories needed= BMR x 1.9 = __________
Behavior management and weight control
Try to eat off a plate about 2 inches smaller and you'll serve yourself 22% fewer calories per meal, which can mean a 2 kg weight loss in 1 month. If you plan to buy new plates, the best size is 10 inches in diameter.
Brush your teeth after dinner. This can send a powerful signal that 'eating time is over' to your brain and it would automatically obey.
Focus on eating, not watching television. Don't multitask when you are eating. Watching the TV or working on the computer leads to overeating. Try to sit down to dinner as a family, relax and enjoy your dinner.
Eat at regular intervals Eating at regular intervals throughout the day is the best way to keep your metabolism high. If you wait until you're hungry, you're more likely to overindulge at the next meal. The ideal meal plan is to have three balanced meals and two snacks a day.
Drink plenty of water. Water keeps you hydrated to avoid overstuffing. It also reduces your appetite to some extent. If you do not like water you can have green tea. Drinking green tea, at least thirty-minutes before meal times, will help control your appetite.
Eat slowly Slowing the pace a little gives your body time to send the message that you are full. So put your fork down between bites. Take time to chew each bite throughout your meal. 'Mindful eating' is a great way to help you with portion control. Avoid eating out as much as possible. Also, do not visit a restaurant starving. This will lead to overeating. Even if you have to eat out, ensure that you order fibre-rich foods and vegetables on the menu.
Think about what you eat and why. Track your eating habits by writing down everything you eat, including time of day and amount of food.
Do not eat when you are stressed up. Record what was going through your mind at the time. Were you sad or upset with something? In stress food gives comfort to us. Weight loss is never successful if you remain burdened by stress and other negative feelings.
Losing weight is always easier when you have the support of friends and family. Try to enlist the entire household in eating a healthier diet.
Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.
What to eat and what not to eat
Avoid eating bread; instead eat chapattis or rotis without oil or butter.
Reduce sugar intake.
Start your meal by eating vegetables first so it will help you to eat other foodstuffs in lesser quantity.
Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods.
Protein is the "secret sauce" to weight control. Include a source of protein – eggs, chicken, pulses, low-fat dairy, beans, or nuts in all meals and snacks to help keep you feeling full for hours. Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese). Limit saturated and trans fats and alcohol. Watch the sodium content of your diet. Eat less processed food to reduce sodium.
Amount of calories in various food items:
Vegetables (per 100 grams) Calories
Cabbage 45
Carrot 48
Cauliflower 30
Corn (baked) 84
Cucumber 12
Fenugreek (methi) 49
French Beans 26
Lettuce 21
Onion 50
Peas 93
Potato 97
Potato (fried- 1 cup) 450
Potato (baked- 1 cup) 100
Potato (mashed- 1 cup) 245
Potato (boiled- 1 cup) 83
Pumpkin (cooked) 33
Spinach 26
Tomato (fresh) 21
Tomato (stuffed and baked) 58
Fruits (per 100 grams) Calories
Apple 56
Banana 153
Black Grapes 45
Chickoo 94
Cherries 70
Dates 281
Guava 66
Litchies 61
Mango 70
Melon 74
Orange 53
Papaya 32
Peach 50
Pears 51
Pineapple 46
Plums 56
Pomegranate 77
Watermelon 16
Cereals (per 100 grams) Calories
Bajra 360
Maize flour 355
Rice 325
Wheat flour 341
Beverage Calories (KCal) /100g
Apple Juice 55
Grape Juice 55
Mango Juice 58
Orange Juice 44
Pineapple juice 52
Sugar Cane juice 36
Tomato Juice 17
Coconut Milk 76
Coconut water 24
Coffee (per cup) 98
Tea (per cup) 79
Cocoa (per cup) 213
Milk (cow's) 65
Skimmed milk 35
Curds 51
Pepsi/Colas (in 300ml) 150
'Oils and Fats
World Health Organization (W.H.O.) recommends N3/N6 ratio of 4:5 which is almost closer to mustard oil.
