The Calorie Calculation If you’ve ever thought of losing weight, been involved in your fair share of diet plans and fads, then this article is meant for you. Weight loss works on a simple mathematical formula. Energy spent > Energy taken in = Weight loss You need to spend more calories than you take in. Champions of commerce will have you believe that consuming weight loss pills, joining their brand of diet plan, or drinking detox formulas is the way to shedding the pounds. Still, friends and family will give you all sorts of ideas on their weight loss principles, ‘cut out rice,’ ‘eat only fruits for six months,’ ‘avoid sweets,’ and the list goes on. You can try all of these ideas, but the truth is, only one thing will work: your own diet plan. Nimish Adhia, author of My Ten Inch Journey, says that the only two needed components to begin your weight loss journey are cutting calories and picking up an exercise routine. Keep track Dieting is not about avoiding foods, but it’s about maintaining a roughly accurate count of calories. In order for the formula to work, you need to know what figures you’re working with. So, it’s necessary to be smart about what you eat and be sure to know how many calories you’re taking in daily. If keeping a diary of foods eaten is something that helps you on your journey, then use it. If you feel it will become a hindrance to write it all down, then avoid it, but be careful to keep a mental note of what you’ve eaten. CALORIE CHART 2 chapatti (Indian bread) – 100 kcal 1 cup of whole milk – 150 kcal 1 tea spoon of oil/ghee – 45 kcal Big apple – 80 kcal 1 cup of peanuts – 800-1000 kcal 1 cup of kidney beans – 250 kcal Once you know how many calories some of your favourite foods contain, it becomes easier to manage your daily intake. For example, if you’re starting out on your diet, just cutting 1 chapatti out of your daily intake can make a significant caloric difference. Start slow Extreme dieting and extreme exercise do not work. Nutritionists recommend that when losing weight, never go over 500 calories of loss per day. A slow pace is key to maintaining good health during the weight loss process. Tracking your daily food intake keeps you aware of what you’ve eaten and how much room there is left in order to attain your weight goals. Enjoying what you eat In order to curb impulsive eating, it is best to practise mindful eating. Smell the food, look at the colours, enjoy the taste slowly and with purpose. Once you’re doing this on a regular basis, you will notice that you require less food to satisfy your palate. Eat only when hungry A superb formula to losing weight is sometimes as simple as eating only when you’re hungry. Generally, we tend to eat due to emotional, social and habitual reasons. But, if we pay attention to our body’s signs for hunger and eat only when needed, we will be saved from unnecessary consumption of fats. Latching onto the last point of eating only when hungry is knowing when to stop. Knowing when to stop eating is the key to weight loss. Ask yourself this simple question: “If I don’t eat this next bite, will I still be satisfied?” If the answer is ‘yes,’ then you have your cue to stop. Exercise A healthy body is the result of regular exercise and good eating. Just as in the calorie calculations, it is best to exercise in a way that suits your body type and style. If you know that you really enjoy swimming but the thought of running makes you unwilling to exercise, then don’t jog at all. Hit the swimming pool, instead. Time your exercises with your body in mind. Don’t exert too much energy too quickly. Find a regimen that works best for your weight loss. Soon you will start enjoying your exercises. You may start out with fifteen minutes a day and move up to half an hour. Just remember, do stretch your limits but only till you enjoy exercising. If exercise is a chore, you will not do it regularly. The key is to find an exercise that you enjoy doing daily and one that boosts your energy levels the more you practice it. POINTS TO REMEMBER 1. Lose more calories than you take in. 2. Practise mindful eating. 3. Exercise and Diet to your body’s limit. 4. Enjoy the process. Ask yourself this simple question: “If I don’t eat this next bite, will I still be satisfied?” If the answer is ‘yes,’ then you have your cue to stop
