Fast Weight Loss Diet Plan
Background to ‘Fatness’
One of the biggest challenges these days is to manage your weight. Even young active people are now putting on weight much faster than before. Kids are definitely overweight and becoming fat. We now even have cases of children being born clinically obese. More than one third of the world’s population on an average is overweight. There are some regions in India and abroad where the percentage of fat people is close to 40%. Very soon, half the world will be fat.
Problems with being Overweight:
There are so many problems that come with being overweight. Some of these problems are linked with being overweight. Some of these can impact our lives, some as members of society and many are concerned with the environmental issue. Let us explain some of these problems.
- A person that is overweight have a higher risk developing certain diseases like high blood pressure, diabetes, cardiac problems, ulcers, digestion issues, gout, thyroid, breathing problems and many other diseases.
- Being overweight causes a greater risk of having physical, physiological and mental problems.
- You’re probably overweight because you eat more food than you should be eating. Did you know that the drain on agriculture and too much nutrition will soon effect over 50% of all the people all over the world. If people would eat this right amount of food that their body needs, the world would no longer have problems with food or water as it will fix itself in no time.
- The heat production and metabolism of overweight persons is modified. This leads to personal health problems and lowered immunity.
Why Do We Become Overweight?
There are many reasons for putting on weight. In most cases, it is a combination of reasons why we become fat. We also do not realize and become aware that we are becoming fat. Soon, it is too late and we give up any efforts to stay fit. Some of the reasons are:
- Wrong lifestyles; working erratic timings, sleeping late, not sleeping well and so on.
- No physical activity. We are all getting physically inactive. There is no requirement these days to do any kind of physical work. Even the washing and cleaning is done by machines. Hard work is done sitting on a chair for many hours. Entertainment means being in front of a computer or television. Traveling is taking a cab or driving or taking an air-conditioned metro.
- Erratic eating patterns. We eat when we feel like without any routine or discipline.
- By not eating right, or eating junk food most of time. There are many different kinds of food that we believe to be healthy and good for our health but really their not. There’s even cases when a person eats healthy food but still puts on a lot of weight. We tend to consume a lot more food than our bodies actually need.
- Consuming packages, process and premade food every day.
- Consume a great amount of flour, breads, pastries, sweets and fried foods.
Are We Overweight?
This points out a very important question; so how does one know if they are overweight or just a little chunky? There are two different types of people one type are the people who are fat and completely ignore it, while saying their fine. The other group of people are the ones who are ok with is but the keep on agonizing. So which way is the right way to find out the different? There are a few things to check:
- Have we visibly put on more weight over the weeks, months or years? If yes, then we are getting fat and need to take care. If we are at the same level, then we are fine.
- There are indicators like fat percentage and waist to hip ratio to tell you if you are fat. These are ranges and we should not be beyond these ranges. Also we should not have an adverse trend. Example, if the normal fat percentage range for ladies is a maximum of 25%, we should be fine with 2-3% more. Also, there should not be an increasing trend. If you were at 22% before and now at 25% then you need to start paying attention. Waist to hip ratio is another indicator. Do not look at BMI or lean body mass. It will just confuse you. Fat percentage and waist to hip ratios are the key.
- Do we fit in to our clothes? This is one of the simplest ways to find out if we have become fat (unless we already were fat).
- Have you heard someone tell you that you have gain some pounds, especially a family member or a person who care about you deeply then it might be a sign that you need to change your daily habits.
- Have you started eating a lot more than you used to or have you began having cravings for food? If so, it is a sign of ‘fatness’.
Fast Weight Loss Diet Plan
Once you have figured out that you are indeed over weight or just fat or maybe your just beginning to feel like you gain a couple pounds, then maybe it’s time you need to fix your diet and your over health. You can easily make you own plate or begin one of our balanced diet plans to begin a new start on balancing and begin losing weight. There are some guidelines that you can follow to start eating for fast weight loss:
- Always eat a little less than you ‘feel’ like eating. Eat only enough so that you automatically feel hungry in three hours or so.
- Stop drinking water during and forty five minutes after meals.
- Reduce solids in your meals and have more of liquids like soup, dal, sambar, rasam, buttermilk, lassi, milk. However, do not have a meal which is only liquids. Twenty five percent to fifty percent of your meals have to be the mentioned liquids.
- Avoid tea, coffee, soft drinks, fruit juices and alcohol.
- Strictly do not have a meal after 8 p.m. If you are hungry then have warm milk or a seasonal fruit.
- If you feel hungry between your four meals, have lime juice, smoothies, seasonal fruits or some salad. Avoid snacking and eating more than four times a day.
- Start and end your day sipping a glass of warm water.
- Completely avoid junk food (including health food pizzas), fried food, stale, pre-packaged food, processed and canned foods, sweets, pastries and foods which are high on salt and preservatives and those which contain chemicals of any sort.
- Focus more on lightly cooked vegetarian food.
- Walk four times a day for fifteen minutes, preferably before your four meals; breakfast, lunch, snack and supper.