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Prevention of overweight and obesity- For a healthier life

 Fast facts

• According to the studies conducted by Institute for Scientific Information on Coffee (ISIC) in Switzerland, drinking coffee twice a day helpful to lose weight.
• Exposure to morning sunshine slows down the development of obesity.
• Stress taking during pregnancy will increase the risk for developing over weight or obesity in newborn child.
• Recent studies at university of Baths reveals that people who eat breakfast burns more calories and good control of blood pressure compared to the people skipped breakfast.
• Studies at university of buffalo say that mushrooms are helpful in losing weight by reducing blood sugar levels.
• Overweight enhances the risk of developing prostate cancer in men.

Keys to lose weight and start a healthier life

Check your BMI and set SMART goals

It is estimated that most men needs 1,900K cal and most women needs 1,400  K cal per day.

According to research 0.5kg to 1 kg weight loss per week is healthy. So make your plan for healthy weight loss.

Step 1-Don’t skip break fast

    

Some people skip breakfast as they think they will lose weight,but missing breakfast doesn’t help to lose weight and on the other hand we will miss essential nutrients and it also leads to snack more throughout the day.

Step 2 - Eat regular meals

Some people believe that missing meals helps them to lose weight but if you do so, your body start 

craving for high calorie foods and it has also been shown that eating regularly during a day helps to 

burn calories fastly.

Step 3 - Drink plenty of water

Aim to drink 1.2 liters of water or more everyday.

Step 4 - Eat high fiber foods

Foods containing fiber makes you feel full for longer time which perfect for losing weight.

Sources of Fiber : Fruits,vegetables,oats,lentils,beans,peas,wholegrain bread and brown rice.

Step 5 - Eat plenty of fruits and vegetables

Fruits and vegetables are low in calories and high in fiber as well as rich in vitamins and minerals.

Foods	Quantity	Calories	Fat(g)
Brown rice	100g	357	3
Oatmeal	100g	375	9
Tomato	150g	25	0
Cabbage	90g	24	0
Carrots	100g	30	1
Cauliflower	10g	3	0
Mushrooms	20g	2	0
Sweet potatoes	100g	87	0
Spinach	1 tabelspoon	10	0
New Potatoes	100g	70	0
Red onions	20g	7	0
Chilli	100g	20	1
Green peas	100g	83	2
Lentils green	100g	64	0
Lentils red	100g	312	1
Beans	35g	35	0
Brown bread	100g	218	2
Apples	100g	47	0
Oranges	120g	44	0
Grapes	2g	1	0
Watermelon	200g	62	1
Banana	100g	95	0
Pomegranate	1 medium fruit	104	0
Guava	100g	26	1
Chicken curry	100g	166	10
Mutton curry	75g	156	10
Boiled Egg	47g	69	5

Step 6 - Don’t stock junk foods

To avoid temptation, avoid stocking all junk foods instead stock up on healthy foods.

Step 7 -Use a smaller plate

Studies says that people who use smaller plates tends to eat less and still satisfied. It takes around 20 minutes for the stomach to tell the brain its full.So eat slowly and stop eating before you feel full.

Step 8 -Cut down on alcohol

Drinking too much at a time leads to weight gain.

According to the studies, men should not drink more than 3-4 units of alcohol a day and women should not drink more than 2-3 units a day.

Step 9 -Get more active

Regular activity is a key to losing weight and keeping it off. So,fit a regular activity into your routine.

30 minutes of physical activity of everyday is highly recommended.

Type of Activity	Calories burned        per hour
	Men	Women
LightActivity(Cleaninghouse,Officework,Playingbaseball, Playing golf)	300	240
ModerateActivity(Walkingbriskly3.5mph,Gardening, Cycling(5.5mph,Dancing,Playing basketball)	460	370
StrenuousActivity(Jogging9min/mile,Playingfootball, Swimming)	730	580
VeryStrenuousActivity(Running7min/mile,Racquetball, Skiing)	920	740

                                       

Yoga is the best exercise where you can mix the two worlds - fitness and meditation.

Disclaimer:  The Content is just for informational purpose; always seek the advice of a qualified health provider for proper diagnosis and medication.