Weight Loss Strategies

Best Indian Diet For Weight Loss

The way to fitness and being healthy is 80% nutrition and 20% exercise.

You will find umpteen number of diet plans and exercises out there. My question to you is, “Do you want a sustainable lifestyle change or a short-term benefit plan which will eventually backfire while emptying your wallet?”

What the fitness and food industry often overlook is the key to it all: A healthy, fit mind and a strong will-power coupled with a constant motivation and being happy while you are on your journey to a fit body, and not the other way around.

Accept and love yourself as you are. Until you do that, your journey won’t even start.

So, what we need to do is to produce a consistent calorie deficit for weight loss; i.e., the amount of calories burnt should be greater than the amount of calories consumed. And as our weight drops down, consequently we now need lesser calories for it to work.

So, what, when and how much to eat? Let me tell you one thing: YOU DO NOT NEED ANY DIETITIAN TO TELL YOU THAT. After all, how can someone else decide when and how much you got to eat? The diet plans are NOT tailor-made for you!

We need to address the three basic questions:

What to eat?

• Stick to whole, unprocessed, Raw foods including fresh, seasonal fruits, vegetables and salads. Salads sometime before meals really help limiting your food intake and provide you with all the essential vitamins and minerals.

• Say no to artificial sugar, sweets, desserts, ice creams, packed food, fried food, all junk food including samosas/pakodas/jalebis, all sugary drinks, artificial juices and sodas. Even deep frozen foods are a no no since they have preservatives. Remember, in addition to piling up waste calories, your internal organs and arteries also get damaged.

• The combo of sabzi-chapatti is the best; or dal and chawal for meals.

• Do not skip meals. It’s outright dangerous and unhealthy.

• Check your smoking/drinking habits. Try to limit and stop them altogether.

• Maintain a FOOD JOURNAL. Religiously record when and what you ate/drank and also how hungry you were when you started eating and how were you feeling then. Often, we have a lot of bites of stuff here and there without consciously realizing how it is adding to the unneeded food and calories. Also list if what you had was FUN or FUEL food. Fun foods are those which do not serve any useful purpose to the body except empty calories. The ratio of fuel to fun foods should be 9:1.

• Limit tea/coffee intake. 1 to 2 cups a day with little sugar are fine. But please do not have tea empty stomach first thing in the morning. Trust me, it was very hard for me to give up my morning tea but I did and I am very happy now.

When to eat?

• There are different kind of body types with different rates of metabolism.
• There are people who need to eat after every two hours (me), then those who feel hungry after every 4 hours and then one of my friends only needs to eat twice a day!
• So, there are days when I have 6 meals, on others I only need 4 depending on my workout that day, the season, hormones and so on.
• So, eat when your body tells you to, when you are actually hungry and decide how much you need to have when you feel satisfied. Notice that I used the word satisfied,not full.

 Ex: DIET 

1. Breakfast - OZiva Protein & herbs Shake ( 30g in 200 ml skimmed milk with 4-5 nuts)
2. Mid Morning - 4-5 Nuts + Tea
3. Lunch - 1 Roti + 2 Bowl Dal/Chana + 1 Bowl Veggie + Curd
4. Evening Snack - Moong/Chole/Rajma Salad
5. Dinner - Oats+ Lentils+ Peas ( 1or 1.5 Bowl) with Curd

EXERCISE:

I was regular at the gym from the year 2002 to 2010 barring a few months. While I was fit, I used to eat a lot with the result that the moment I left the gym, I gained weight fast. Then 2 meniscus injuries forced me to leave the gym for good. Subsequent pregnancies left me with little time to focus on fitness. Though I did eat sensibly, I wanted to get fitter and decided to turn the tables in October, 2016.

I have been working out consistently from the past 8 months. My workouts are flexible. It starts with a warm-up, then 10 minutes of walking followed by 10 minutes of jogging/running (on the road). This then is followed by a variety of activities depending on the day/mood including 20 minutes of either:

• Weight training
• Aerobics
• Zumba
• Dance
• Crossfit
• Planks, squats and other toning exercises.

In addition to dropping the excess weight, my skin and hair texture have improved tremendously, I feel light on my feet, people underestimate my age constantly and do a double-take when I tell them I have 3 kids!!! And I have never felt better.

Weight Loss Without Diet

1. Eat everything in a 4-hour time span around dinnertime. No food beforehand, but have as much as you want.
2. Eat this evening food in the following order: Vegetables, meat/protein, and then carbs.
3. ALTERNATIVELY: Fast completely one day of the week. This spikes HGH, which induces more weight loss on top of caloric deprivation.

The truth is that you can indeed lose weight without dieting. I’ll give you some advice that you can use without intentionally reducing your diet by a single calorie. Be aware, however, that not all of them are easy or pleasant—or safe. And one is illegal in some countries. But depending on your personal values, they might be worth it. I’ve put them in order of least to greatest personal aversion from my point of view. I’ve only tried the first 4 myself, but they all have a scientific basis.

DISCLAIMER: I am not a doctor. Please consult a physician before trying to lose weight via these methods. Proceed at your own risk.

Sleep

Sleep deficits contribute significantly to weight gain [1]. Ensure that you get 6.5–8 hours of sleep every night in order to avoid this effect. I personally need about 7.5 hours of sleep, and I suspect this is very close to the population average.

Hypertrophy

Gaining significant amounts of muscle can assist, to a degree, with weight loss. Although muscle doesn’t actually burn that many more calories than fat (only 6–10 calories per pound [2]), gaining muscle will reduce insulin resistance, induce other positive metabolic changes, and provide you with caloric expenditure through your workouts and elevated post-workout metabolism.

I recommend Occam’s Protocol or other good mass-gaining protocols. It’ll take a while though. Don’t expect any fast results.

Cold Thermogenesis

If you’re willing to do it, this method may be the most effective of them all. The basic principle is this: Exposure to cold water causes rapid cooling of the body, and in order to resist that, the body will burn significant amounts of calories to keep temperature stable. Michael Phelps doesn’t eat 10K calories a day just because of his workouts; a significant reason why he eats so much is all the time spent in cold water.

Cold water doesn’t just burn calories; it also induces physiological changes that burn more fat, such as the creation of more brown fat deposits and alteration of your hormone production (including increased adiponectin).

There are a lot of protocols out there; you can start with Dr. Jack Kruse’s method (Cold Thermogenesis Easy Start Guide) or Google the topic further. But the principle is basically the same: Slowly work up to spending about an hour (but no more) in water that is 50 F or warmer. There are other variations, such as drinking lots of ice water, ice packs, ice vests, ice vests with wet shirts and a fan blowing, etc. Don’t get caught up in the details; just get more and more cold exposure and do it slowly (and watch out for frostbite). I lost about 20 lbs in two months between this method and the next one.

Food Timing

This one might be a cheat, because you’ll probably unconsciously reduce your calories if your practice this method. The principles are simple, though.

Fecal Transplants

The state of our gut bacteria has a significant impact on weight loss and weight gain [3]. Recent science has indicated that fecal transplants from healthy individuals (via ingested capsules or suppositories) can induce weight loss in the obese [4].

SARMs

Selective Androgen Receptor Modulators (SARMs) are chemicals that act like anabolic agents (read: steroids), but have far fewer androgenic properties. They seem to be far safer than steroids (so far—they ARE research chemicals, so we don’t know for sure yet). They are NOT illegal, but they are banned by WADA, so if you want to be a competitive athlete then they’re not an option for you.

Like steroids, SARMs can induce muscle growth and fat loss, and some may also heal injuries. Read more here: Safe Alternatives To Steroids. [5] Keep in mind that as with any supplement, there may be as yet undiscovered risks.

METHODS THAT EXIST, BUT I DON’T RECOMMEND Steroids & HGH

In my opinion, the risks involved with these substances are not worth the reward of fat loss. However, it’s undeniably true that they can induce fat loss even without exercise. Exercise does, however, improve their effectiveness. If you do down this road, do your research and be careful, and choose those with the least risk. Remember, they are illegal in most countries. It’s best not to invoke the wrath of the law, especially when there are alternatives.

Liposuction

Liposuction will, obviously, result in fat loss. However, this will be temporary and will not change the underlying process/state of obesity. [6] [7]

Parasite Infection

You can, for a fee, order tapeworm capsules from Mexico and use them for weight loss. The tapeworm will consume calories from your body, hopefully inducing a caloric deficit. However, please don’t do this. It won’t fix the underlying causes of obesity and could lead to negative side effects. It also probably won’t work.

Stomach Stapling

I am very much not a fan of this method. It’s semi-permanent surgery (reversal is more complex than the initial surgery, and usually isn’t done). It doesn’t work without exercise and diet, it makes junk food easier to eat relative to healthy food, it requires strict patient compliance to diet, etc. Definitely a weapon of very last resort in my opinion.