Shed those kilos

Don’t try crash diets or excessive gymming.

Offers tips on losing weight in a healthy manner. ANUJA AGARVAL

What makes choose a particular dress to wear for the big party? Your mood, party theme and crowed? Or the bulges you need to cover up? Look around: chances are that one in five people will be overweight and one in 10 obese.

Women are increasingly falling prey to the obesity bug largely due to a sedentary lifestyle and good appetite. Also the new- age woman juggles a hectic work schedule and personal life sees her body undergo metabolic changes.

Eating right

More often than not, such women either skip meals or binge on unhealthy food; all leading to obesity. Apart from your shape, all those extra pounds can also lead to many health problems like heart disease, lipid abnormalities, blood sugar irregularities, hormonal imbalance and problem in conception and fertility.

Today almost every age group is affected by weight issues, especially women in their thirties. This is when, caught between balancing their family and professionals lives, they rarely spare time to watch their weight. In the attempt to do something about it, they generally try diet plans and strenuous workout sessions, which don’t get rid of the sagging belly or flaccid arms, thereby adding to their frustration and helplessness.

Thing get so bad that some women avoid family functions, office meetings and even important presentations because they do not feel confident enough t face people and situations. This emotional stress can even lead to depression.

Quick tips

So, is there any way out? Here are some simple ways to lose weight in a healthy manner.

Keep a check on your metabolism. The Basal Metabolic Rate is the energy used by a person while inactive. Imagine burning away those unsightly inches while you rest. Agents in chi9llies and pepper help increase BMR. So next time, choose a spicy dish over a sweet one. Working out also helps increase BMR. Get a workout plan tailored to your needs.

Make fibre your friend. Increasing fibre intake will keep your feeling full for longer. This will make it easier to resist temptation. Foods rich in fibre included whole grains, beans and green leafy vegetables, among others.

Ban the lift. You must have heard of ‘lift the ban’ but it’s time to ban the lift. Use stairs whenever possible and sweat away those calories.

Gym responsibly. Excessive gymming leads to muscle and water loss. Muscles play an active role in increasing BMR; so be sure your gym programme suits your needs.

Ask for a weight – maintenance programme. Weight loss must be followed by a weight – maintenance plan because that is where the real challenge is.

Don’t except miracles overnight. Try these faithfully along with healthy eating and you’ll see a marked change in yourself.

Workout tips

       · Before starting the workout, warm up and do stretching exercise for at least 20 minutes. After finishing workout, stretch again for 10 minutes. This helps improve circulation and makes the muscle stronger.

       · Do weight training at least five days a week; maximum 45 minutes each session. Don’t overdo it (more than one hour at a time).

       · During weight training, most people lift more weight than is ideal and damage their joints and spine. The correct method is to use strict wraps and to lift small weights.

       · If you are overweight, do cardio exercise for at least 20 minutes after your workout.

       · Don’t train on an empty stomach in the morning. Eat smoothing or have a protein shake (minimum 30 gm serving).

       · Women tend to focus only on cardio and do very little weight training. For an effective body transformation, weight training is extremely important. It will make you look leaner and your muscle will be stronger. If you do cardio for 30 minutes, add 30-40 minutes of weight training.

SHERU  AANGRISH

Thank You,

THE HINDU 02-SEPTEMBER-2012