Eating for Weight Control

Eating for Weight Control

Eating right is essential to staying at a healthy weight. Maintaining body weight is really a balancing act: the amount of energy we take in should match the amount we spend. If we eat more calories than we burn, we gain weight; if we eat fewer calories than we burn, we lose weight. Keeping calorie intake and calorie expenditure in balance is what keeps weight steady. The best way to achieve energy balance is to make better daily choices - choosing foods that are lower in fat and calories while increasing physical activity is the most effective route to reducing body weight.

Weight loss is won through many small, smart choices made every single day, gradually building new eating habits and preferences that leave a person feeling satisfied. Slow and steady wins the race: aim to lose about one to two kilograms a week for healthy weight loss. Losing weight too fast takes a toll on both mind and body, leaving a person feeling sluggish, drained and unwell.

Caloric restriction is essential to get results, but on its own it is not enough. Dietary modification must be accompanied by moderate amounts of exercise to be effective for weight loss or maintenance. Aerobic exercise raises daily energy expenditure and is especially useful for long-term weight maintenance. Exercise also preserves lean body mass and partially prevents the fall in basal metabolic rate that normally accompanies calorie restriction. Beyond weight itself, most of the benefits of exercise come from improvements in body composition, overall fitness and metabolic health - and the risk of cardiovascular disease, diabetes and other obesity-related problems falls too. As stress comes down, stress-related eating is curtailed as well.

Modifications to Make in the Diet

The CBSE syllabus lists a practical set of changes that support weight control. Together they lower calorie density while keeping meals filling and nutritious:

1. Include all food groups - milk and milk products, meat and meat products, cereals, pulses, fruits and vegetables.
2. Eat high-fibre foods, which are higher in volume, take longer to digest and are more filling. These include:
   • Fruits and vegetables - whole fruits, salads and green leafy vegetables of all kinds; soups and salads can be eaten liberally. Their high water and fibre content makes them hard to overeat. Eat vegetables raw or steamed, not fried or breaded.
   • Beans of any kind - add them to soups, salads and meals.
   • Whole grains - high-fibre cereals, oatmeal, brown rice, whole-wheat pasta, and whole-wheat or multigrain bread.
3. Add nuts to the daily diet, but only in moderation.
4. Switch to fat-free or low-fat milk and milk products; using low-fat milk in place of cream cuts the day's overall calorie intake.
5. Bake or grill instead of frying - this reduces the calorie count of foods.
6. Limit high-sugar foods like jams, jellies and sweetened curd.
7. Cut high-cholesterol and saturated-fat foods such as fried mixtures, mathris, namkeens and bakery products; choose high-fibre biscuits or khakhra-type snacks instead.
8. Eat low-fat proteins like egg whites, fish, lean meats, nuts and poultry.
9. Serve smaller portions - use small plates, bowls and cups so portions appear larger, and avoid eating straight from large bowls or packages. Using smaller utensils (a teaspoon instead of a tablespoon) slows eating and helps you feel full sooner.
10. Cook meals at home so you control both portion size and ingredients. Restaurant and packaged foods usually carry far more sodium, sugar, fat and calories than home-cooked food - and the portions tend to be larger.
11. Avoid high-salt foods like pickles and papad, as they induce water retention.
12. Avoid high-calorie snacks and convenience foods. …