I gained, I lost and gained and lost weights and with it earned a lot of experience. I just thought of sharing some of them with all and for free of course! Here you go -

  1. Do not miss your breakfast. Break-fast in itself means breaking the long fast that you kept while you were asleep. During your sleep your metabolism is at the lowest. You need to kick this off. So have a good breakfast in the morning. This could be anything from milk, fruits, vegetable sandwich, juice, egg white, corn/ wheat flakes etc.
  2. Avoid eating more at one time. Rather split your diet to greater frequency and less quantity. Start with a good breakfast and the subsequent meals should be lighter progressively. This means, dinner should always be the least. This does not mean you do not dine. But eat healthy and not something that would increase your weight while you are in a low metabolism zone while sleeping. You can eat between meals and that would keep a check on how much you eat during your meals. But munching in between should be healthy and not something that contains fats.
  3. Eat a light carbohydrate snack 30 minutes before a meal it will fill you up quicker so you eat less. This could be a fruit or something else.
  4. Include as much as protein in your meal. This could be white meat, egg white, boiled or baked fish and/ or some pulses (Dal, or something sprouts would do) if you are a veggie.
  5. Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They’re high in fibre, satisfying and filling. You can also keep some baked Bengal grams (Hindi: Chana) to munch on if you have a craving to eat something bad between the meals.
  6. You should include milk and milk products like curd and buttermilk but you got to avoid butter and cheese.
  7. Don’t shop when you’re hungry. You’ll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts.
  8. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. Also avoid cold drinks and soda. Rather drink lots of water and juice.
  9. Consume nuts only in small portions and only if you feel like. They are up to 50% fat and have a high calorie count.
  10. Make the kitchen off-limits at any time other than mealtime. This is particularly very effective for me. I am not sure if this will work for you.
  11. Always eat at the table, never in front of the TV set or with the radio on.
  12. Concentrate on chewing every mouthful slowly; chew each mouthful up to 20 times. Usually my brain takes around 20 minutes to realize that I have had enough to survive. My girl friend usually says that my nervous systems lacks the signal processing so as to make me realize that I am about to overeat. This is the secret of my extra kilos.
  13. And above all, don’t weigh yourself too often and rather use the tape measure & the fit of your clothes to monitor weight loss progress. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day.
  14. If you monitor what you eat you can’t go off your diet.
  15. Weight loss is easier with a friend, caring people can help motivate each other succeed.

I hope this will help all my bulky friends to shed some of the burden off their shoulder (oops! off their legs & spine…)

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