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Summer- Best Time to Shed Weight

Ritika Samaddar, chief dietician, Max Healthcare, Delhi, explains that the weather is such that it automatically changes people's eating habits

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Weight Loss
Here's the secret to maintaining weight loss. Pixabay

If you want to get into shape and shed those extra pounds, now is the best time to start. Summer is setting in and being slim and healthy in this season does not mean you have to go on a strict diet, say experts.

Ritika Samaddar, chief dietician, Max Healthcare, Delhi, explains that the weather is such that it automatically changes people’s eating habits.

“Drastic weight loss is easily possible in summers as compared to winters because one can exercise more in the season, does not overeat because of the slow body system and at the same time can consume more fluids that fill up the body. All these lead to a major weight loss,” Samaddar told IANS.

Representational image.
Representational image. Pixabay

The first basic step to lose weight is to break meals into various categories – early morning breakfast, breakfast, mid morning snack, lunch, evening snack and dinner.

Nidhi S. Yadav, head, clinical nutrition, Fortis Healthcare, explains how to go about it.

“One should start the day with a glass of lukewarm water and honey. For a tea drinker, it should be a cup of tea with Marie biscuits and two or three walnuts or almonds. This should be followed by a breakfast – one can have muesli, oats, cornflakes with egg white,” she said.

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“After an interval of two hours, one can go for salads or fruits. Lunch should consist of two chapatis made of multi-grain flour, a bowl of dal and green vegetables. Evening snacks can comprise a cup of tea with idli or dhokla or roasted channa.

“Dinner should consist of vegetable soup, brown bread or chapatis and veggies. If one feels hungry before going to sleep, one can have a glass of milk,” she said.

Having fruits is essential to keep calories at bay, but one should avoid banana, mango and grapes as they are high on calories. It is better to go for watermelons, melons and sweet lime. One should either have fruits 40 minutes before a meal or two hours after a meal.

Fruit juices are a big no for a weight loss regime.

Drinking hot water is very helpful in weight loss.
Drinking hot water is very helpful in weight loss. Pixabay

Other avoidable foods are usual things like full fat milk, fried greasy foods, sugar and sugar products, refined cereals like maida and maida products such as samosa, kachori and bhatura, suggests Swati Bhardwaj, head, nutrition and fatty acid research at the National Diabetes, Obesity and Cholesterol Foundation (N-DOC).

Even red meats one should avoid, she added.

“Skimmed milk, whole grain cereals (porridge), whole pulses, green leafy vegetables, salads and lean meats – chicken or fish (grilled or steamed or roasted) should be included in the diet for a speedy weight loss,” she said.

Hot water is advised when a person is following a weight loss regime. The intake of hot water helps in smooth functioning of the digestive system, but it does not have a direct connection with weight loss, points out dieticians.

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Slow metabolism is also the cause of excess weight gain. To speed up the weight loss process one should take care of it.

“Hot water with honey and lemon maintains the metabolic cycle and removes toxins from the body which indirectly helps in weight loss. Three teaspoons of Isabgol with a glass of water before dinner not only helps in reducing weight but also reduces the blood sugar levels,” said Yadav. (Bollywood Country)

Next Story

Now It’s Possible to Recover from Type 2 Diabetes with Weight Loss

These interventions can be very challenging to individuals and difficult to achieve

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Recover, Diabetes, Weight Loss
We've known for some time now that it's possible to send diabetes into remission using fairly drastic measures such as intensive weight loss programmes and extreme calorie restriction. Pixabay

People who achieve weight loss of 10 per cent or more in the first five years after being diagnosed with type 2 diabetes have the greatest chance of seeing their disease go into remission, says a study.

The findings, published in the journal Diabetic Medicine, suggest that it is possible to recover from the disease without intensive lifestyle interventions or extreme calorie restrictions.

“We’ve known for some time now that it’s possible to send diabetes into remission using fairly drastic measures such as intensive weight loss programmes and extreme calorie restriction,” said study researcher Hajira Dambha-Miller from the University of Cambridge.

“These interventions can be very challenging to individuals and difficult to achieve. But, our results suggest that it may be possible to get rid of diabetes, for at least five years, with a more modest weight loss of 10 per cent,” Dambha-Miller said.

Recover, Diabetes, Weight Loss
The findings, published in the journal Diabetic Medicine, suggest that it is possible to recover from the disease without intensive lifestyle interventions or extreme calorie restrictions. Pixabay

Type 2 diabetes affects 400 million people worldwide and increases the risk of heart disease, stroke, blindness and amputations.

While the disease can be managed through a combination of positive lifestyle changes and medication, it is also possible for the high blood glucose levels that define diabetes to return to normal – through significant calorie restriction and weight loss.

An intensive low-calorie diet involving a total daily intake of 700 calories for eight weeks has been associated with remission in almost nine out of ten people with recently diagnosed diabetes and in half of the people with longstanding disease.

For the findings, the research team studied data from the ADDITION-Cambridge trial, a prospective cohort study of 867 people with newly diagnosed diabetes aged 40 and 69 years recruited from general practices in the eastern region.

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The researchers found that 257 participants were in remission at five-year follow-up.

People who achieved weight loss of 10 per cent or more within the first five years after diagnosis were more than twice as likely to go into remission compared to people who maintained the same weight.

In order to clarify the best way to help patients with type 2 diabetes achieve sustained weight loss, the team is currently undertaking a study called GLoW (Glucose Lowering through Weight management). (IANS)