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Best of weight loss tips in 2011 (Thinkstock photos/Getty Images)
Beyond the tennets of exercise and healthy eating, 2011 threw more light on several lifestyle diseases that are affected by weight lossand weight gain.
Through the course of the year, we spoke to nutritionists, doctors, specialists, personal trainers, and reported healthy weight loss myths and facts. Let's take a look at our top 10 weight loss tips in 2011...
How diabetes affects weight loss: Dr. Rajeev Chawla, Diabetologist of North Delhi Diabetes Center, says:
"Exercise is an important part of diabetes management, probably as important as drugs or medication. Patients should exercise at least for 30 min/day for at least 6 days/wk. Exercises could be aerobic, swimming, cycling or jogging. 30 mins brisk walk is simple and good for every patient who can't do any other exercises.
Diabetes and eating: An ideal diet can only be planned as per the ideal body weight of the patient and level of physical activity / exercise. Patients can have complex carbohydrates like cereals, fruits and vegetables. Fruits can be taken upto 250 gms/day as they have complex carbohydrates. It is a myth that diabetics can't eat - rather they can eat almost everything in a planned diet in moderate amounts.
How weight loss affects osteoporosis: Dr. Raju Vaishya, President, Arthritis Care Foundation & Sr Consultant Orthopedic & Joint Replacement Surgeon at Indraprastha Apollo Hospitals, New Delhi says:
"Excessive weight loss accelerates bone loss also and hence, causes Osteoporosis. The best option is to mix diet with exercise in order to protect your bones. Exercises strengthen the tone & power of the muscles which protect the neighbouring joints & also increases the proprioception in the joints. Hence, exercises help in protecting the joints and preventing falls that lead to Osteoporosis.
The best type of exercises to strengthen the bones are weight bearing exercises like brisk walking, running etc. These help in preserving bone density and avoid Osteoporosis. Strength and balance exercises may help you avoid falls, decreasing your chances of breaking a bone."
Effective first steps for weight loss: Decide a diet plan that isn't too different from what you eat right now. Most dieters make the rookie mistake of cutting out all their comfort foods and crash dieting. Or worse still, following diets that call for Western foods that aren't easily available or locally made. Stick to your cuisine, and your regular diet, but practise these rules:
- Practise portion control
- Cut down on salt
- Avoid deep-fried food
- Cut down on junk food
- Drink enough water
- Mantain a food journal
- Stop mindless eating and drinking
Decide which workout time suits you best: Everyone doesn't have to exercise early in the mornings. No real scientific evidence supports the notion of morning exercise being better than evening exercise. Again, focus on sustainability. Can you make it to your workout at the time you've chosen, every single day?
Are potatoes bad for weight management? Dr. Simran Saini, Weight Loss Management Consultant at Fortis Hospital, told us why potatoes aren't always diet disasters...
"Unlike the general perception of high glycemic index food, potatoes have a medium glycemic index and they do not raise the blood sugar levels to crazy. Their glycemic index is a decent 56. However, the forms in which they are consumed make them fattening such as deep fried, shallow fried and so on. The moderate amount recommended is 1 medium-sized potato a day.
1 large potato (260gms) will have 278 calories and 63 grams i.e. 21% of carbohydrate. Calories from potatoes result in weight gain only if taken regularly in large amounts. Also, as stated earlier, the form in which they are consumed matters. The best preparations are baked and steamed."
Does fasting help weight loss? Fasting can cause dizziness, dehydration, nausea, fatigue, loss of muscle tissue and electrolyte imbalances. Depending on the length of the fast, it can also cause damage to the kidneys and other organs. It is also a myth that fasting helps the body detox.
Weight loss occurs when caloric intake is less than the energy output. Fasting for a certain period of time can bring about a caloric deficit which causes weight loss. But this deficit is quite difficult to maintain over a stretch of time that can support gradual and healthy weight loss. Besides, such a steep caloric deficit will only deplete your body of the much needed energy to support exercise to build the necessary lean muscle mass. Fasting is an extreme method of short-term weight loss and it will harm your health.
Do men lose weight faster than women? Due to higher testosterone levels, men are more prone to build muscle tissue. This gives men an overall higher metabolic rate, since muscle burns calories and produces energy more efficiently than fat. Women, on the other hand, are prone to storing fat in order to support childbirth. As we age, men and women store and burn just as much as each other. Therefore, men who earlier lost weight effortlessly, will suddenly match up with women of their age group when they hit middle age.
Men, also, don't suffer from water retention the way women do. Not only do their bodies not store as much fat as women's bodies, they also don't have to put up with boated stomachs and puffy hands and feet. This difference is more in the vein of fat loss and less for weight loss, since the two are quite different from each other.
Are you the reason behind your weight gain? Life coach Malti Bhojwani says, "I have noticed how complacent people get, they only want to do "so-much", they don't want to sacrifice too much of their favourite foods or incorporate a regular exercise regime into their days, they are too busy and have no time. They even say, "I am always traveling" "the week was full of guests and weddings". Notice that the celebrities whose bodies we covet are partying and travelling much more than we ever could, yet they manage? When I am packing my bags to travel, the first thing that goes in are my sneakers!
In order to be slim, you have to want to live like a slim person, sleep enough, structure in a daily habit of cardio and weight exercise and eat light. It is simple mathematics and it does add up. The one cup of tea with sugar, or 2 glasses of wine, or 3 pieces of chocolate if indulged in every day is going to add up."
What's better - cardio or strength training? Cardio is any kind of exercise that involves aerobic exercises and increases your heart rate. According the American Heart Association(AHA), "Cardiovascular exercise involves the steady and repetitive movement of a person's arms and legs".
Strength training is any kind of exercise which involves strengthening, building endurance, power and performance of muscles through efficient force production, stability and mobility. It helps strengthen your heart and lungs by making your muscles use oxygen more efficiently.
Cardio and strength are not mutually exclusive and must be practised in conjunction with each other for best and healthy weight loss results. Any trainer who tells you to focus on one without the other does not have your best interests in mind.
Frequent minimeals versus fewer main meals: Many nutritionists recommend 5-6 minimeals a day to first-time weight loss enthusiasts. While there are several good enough reasons behind this eating strategy, it isn't the only way to control weight. Several minimeals through the day can turn out to be a double edged sword if the person following such a diet doesn't eat controlled portions of healthy food.
You must decide for yourself which meal plan best suits your daily schedule and then follow through in terms of daily recommended nutrient intake and meal timings.
Does obesity affect infertility? A bulging belly was once considered a sign of prosperity in our country; this is no longer the case as study after study reveals links between abdominal fat accumulation and potentially life threatening diseases such as type 2 diabetes, cardiovascular disorders, osteoarthritis, infertility and certain types of cancers. Most people are conscious that obesity alters one's physical appearance but are unaware that it also disrupts the delicate balance of hormones inside the body. One such health condition is infertility.
Obesity is the root cause of several medical complications. Hence, the treatment for obesity related infertility in men and women must include a focused approach towards treating obesity itself. While genetic factors leading to obesity may be largely out of one's control, lifestyle modifications can play an important role in maintaining healthy body weight and improving one's quality of life.
Through the course of the year, we spoke to nutritionists, doctors, specialists, personal trainers, and reported healthy weight loss myths and facts. Let's take a look at our top 10 weight loss tips in 2011...
How diabetes affects weight loss: Dr. Rajeev Chawla, Diabetologist of North Delhi Diabetes Center, says:
"Exercise is an important part of diabetes management, probably as important as drugs or medication. Patients should exercise at least for 30 min/day for at least 6 days/wk. Exercises could be aerobic, swimming, cycling or jogging. 30 mins brisk walk is simple and good for every patient who can't do any other exercises.
Diabetes and eating: An ideal diet can only be planned as per the ideal body weight of the patient and level of physical activity / exercise. Patients can have complex carbohydrates like cereals, fruits and vegetables. Fruits can be taken upto 250 gms/day as they have complex carbohydrates. It is a myth that diabetics can't eat - rather they can eat almost everything in a planned diet in moderate amounts.
How weight loss affects osteoporosis: Dr. Raju Vaishya, President, Arthritis Care Foundation & Sr Consultant Orthopedic & Joint Replacement Surgeon at Indraprastha Apollo Hospitals, New Delhi says:
"Excessive weight loss accelerates bone loss also and hence, causes Osteoporosis. The best option is to mix diet with exercise in order to protect your bones. Exercises strengthen the tone & power of the muscles which protect the neighbouring joints & also increases the proprioception in the joints. Hence, exercises help in protecting the joints and preventing falls that lead to Osteoporosis.
The best type of exercises to strengthen the bones are weight bearing exercises like brisk walking, running etc. These help in preserving bone density and avoid Osteoporosis. Strength and balance exercises may help you avoid falls, decreasing your chances of breaking a bone."
Effective first steps for weight loss: Decide a diet plan that isn't too different from what you eat right now. Most dieters make the rookie mistake of cutting out all their comfort foods and crash dieting. Or worse still, following diets that call for Western foods that aren't easily available or locally made. Stick to your cuisine, and your regular diet, but practise these rules:
- Practise portion control
- Cut down on salt
- Avoid deep-fried food
- Cut down on junk food
- Drink enough water
- Mantain a food journal
- Stop mindless eating and drinking
Decide which workout time suits you best: Everyone doesn't have to exercise early in the mornings. No real scientific evidence supports the notion of morning exercise being better than evening exercise. Again, focus on sustainability. Can you make it to your workout at the time you've chosen, every single day?
Are potatoes bad for weight management? Dr. Simran Saini, Weight Loss Management Consultant at Fortis Hospital, told us why potatoes aren't always diet disasters...
"Unlike the general perception of high glycemic index food, potatoes have a medium glycemic index and they do not raise the blood sugar levels to crazy. Their glycemic index is a decent 56. However, the forms in which they are consumed make them fattening such as deep fried, shallow fried and so on. The moderate amount recommended is 1 medium-sized potato a day.
1 large potato (260gms) will have 278 calories and 63 grams i.e. 21% of carbohydrate. Calories from potatoes result in weight gain only if taken regularly in large amounts. Also, as stated earlier, the form in which they are consumed matters. The best preparations are baked and steamed."
Does fasting help weight loss? Fasting can cause dizziness, dehydration, nausea, fatigue, loss of muscle tissue and electrolyte imbalances. Depending on the length of the fast, it can also cause damage to the kidneys and other organs. It is also a myth that fasting helps the body detox.
Weight loss occurs when caloric intake is less than the energy output. Fasting for a certain period of time can bring about a caloric deficit which causes weight loss. But this deficit is quite difficult to maintain over a stretch of time that can support gradual and healthy weight loss. Besides, such a steep caloric deficit will only deplete your body of the much needed energy to support exercise to build the necessary lean muscle mass. Fasting is an extreme method of short-term weight loss and it will harm your health.
Do men lose weight faster than women? Due to higher testosterone levels, men are more prone to build muscle tissue. This gives men an overall higher metabolic rate, since muscle burns calories and produces energy more efficiently than fat. Women, on the other hand, are prone to storing fat in order to support childbirth. As we age, men and women store and burn just as much as each other. Therefore, men who earlier lost weight effortlessly, will suddenly match up with women of their age group when they hit middle age.
Men, also, don't suffer from water retention the way women do. Not only do their bodies not store as much fat as women's bodies, they also don't have to put up with boated stomachs and puffy hands and feet. This difference is more in the vein of fat loss and less for weight loss, since the two are quite different from each other.
Are you the reason behind your weight gain? Life coach Malti Bhojwani says, "I have noticed how complacent people get, they only want to do "so-much", they don't want to sacrifice too much of their favourite foods or incorporate a regular exercise regime into their days, they are too busy and have no time. They even say, "I am always traveling" "the week was full of guests and weddings". Notice that the celebrities whose bodies we covet are partying and travelling much more than we ever could, yet they manage? When I am packing my bags to travel, the first thing that goes in are my sneakers!
In order to be slim, you have to want to live like a slim person, sleep enough, structure in a daily habit of cardio and weight exercise and eat light. It is simple mathematics and it does add up. The one cup of tea with sugar, or 2 glasses of wine, or 3 pieces of chocolate if indulged in every day is going to add up."
What's better - cardio or strength training? Cardio is any kind of exercise that involves aerobic exercises and increases your heart rate. According the American Heart Association(AHA), "Cardiovascular exercise involves the steady and repetitive movement of a person's arms and legs".
Strength training is any kind of exercise which involves strengthening, building endurance, power and performance of muscles through efficient force production, stability and mobility. It helps strengthen your heart and lungs by making your muscles use oxygen more efficiently.
Cardio and strength are not mutually exclusive and must be practised in conjunction with each other for best and healthy weight loss results. Any trainer who tells you to focus on one without the other does not have your best interests in mind.
Frequent minimeals versus fewer main meals: Many nutritionists recommend 5-6 minimeals a day to first-time weight loss enthusiasts. While there are several good enough reasons behind this eating strategy, it isn't the only way to control weight. Several minimeals through the day can turn out to be a double edged sword if the person following such a diet doesn't eat controlled portions of healthy food.
You must decide for yourself which meal plan best suits your daily schedule and then follow through in terms of daily recommended nutrient intake and meal timings.
Does obesity affect infertility? A bulging belly was once considered a sign of prosperity in our country; this is no longer the case as study after study reveals links between abdominal fat accumulation and potentially life threatening diseases such as type 2 diabetes, cardiovascular disorders, osteoarthritis, infertility and certain types of cancers. Most people are conscious that obesity alters one's physical appearance but are unaware that it also disrupts the delicate balance of hormones inside the body. One such health condition is infertility.
Obesity is the root cause of several medical complications. Hence, the treatment for obesity related infertility in men and women must include a focused approach towards treating obesity itself. While genetic factors leading to obesity may be largely out of one's control, lifestyle modifications can play an important role in maintaining healthy body weight and improving one's quality of life.
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