Want Fat Loss? Don't Fall For The Low

Top 50 Fall Diet Foods For Weight Loss

It's that time of year again when everyone wants to lose a few pounds, to get ready for summer and no doubt there will be an array of diets in the media. The struggle is real. "Many people don't know the specifics of what to eat and how to exercise," said Scott Kahan, M.D., director of the National Center for Weight and Wellness in Washington, D.C. "We don't automatically learn these things in school, nor from our parents or others in our lives." And the people we look to for guidance are not always well informed, either: Most medical schools don't provide budding doctors with education on practical nutrition, physical activity or weight management, he said.

I also altered my diet drastically. Now I started my day with one litre of warm water at 4.30am. After the 7km walk I would have a glass of unsweetened lime juice. At 8am my breakfast would be cornflakes with low-fat milk and a handful of nuts. At 11am I would munch an apple or two oranges with a cup of green tea. Lunch was grilled chicken or fish with salad or yogurt and fruit (apple, pear or orange). Some days I ate only fruit and a few bowls of low-fat yogurt. At 4pm instead of tea and cookies I'd have fruit and green tea. Whenever I had a strong craving for sweets, I'd take a small portion of fruits.

The easiest way to keep your weight in check is to keep a check on it. Weighing yourself on a scale fortnightly or monthly is one option. If the scales seem constant but you find your clothes tighter, or your daily activities tire you out more than usual, it could mean that you are gaining fat. People with a family history of obesity, blood pressure, heart disease and diabetes should be especially vigilant. You may be genetically prone to these diseases, but weight gain will unmask them," says Dr Mithal.

Always opt for fresh foods than processed or packaged ones. Read the nutrition level on the packaging if you buy packaged food. A fat-free label does not necessarily mean its low in calories. A home-cooked lunch rather than eating out will help you to lose weight. But don't always be restrictive. Indulgences here and there is permitted but within a limit. Stay off drinks high in sugar content. Remember, the cream and sugar in your tea or coffee, juices, aerated drinks, ice creams — all add up to your calorie count.