Do’s:
- Do shop for low-fat and low-calorie food items.
- Do stock only Healthy Foods at home.
- Do take frequent small meals to avoid food cravings.
- Do take more proteins in your diet so that you can stay longer without food.
- Do consult a certified professional before taking up any diet plan.
- Do educate yourself about good food habits and balanced diet.
- Do add healthy foods to your diet like – oatmeal, walnuts, salads,
- Do use warm water for drinking.
- Do control your craving for oily and fried foods.
- Do eat more low calorie vegetables like – bitter gourd, drumstick etc.
- Do go for a brisk morning walk of 30 mins.
- Do Yoga and Meditation to manage your stress and fatigue.
- Do eat a tomato daily in the morning.
- Do include cabbage in your daily meal. It will stop the conversion of sugars to fat.
- Do eat Vitamin B-12 sources.
- Do prefer steamed, boiled and baked vegetable rather than fried.
- Do avoid ‘alcohol’.
- Do drink skimmed milk instead of whole milk.
- Do roast, bake or boil meat and other protein source those have fat.
- Do include lemon in your diet and drinks.
Dont’s:
- Do not shop when you are hungry.
- Do not watch too much TV.
- Do not consider Fad Diets like – miracle foods for weight loss, weight loss without exercise.
- Do not eat high carbohydrate vegetables like – potato etc.
- Do not take more sugary or sweet products.
- Do not go for fried and oily foods.
- Do not make sedentary habits.
- Do not go for excessive sleep.
- Do not eat fast foods.
- Do not skip any meal.
- Do not drink less than 8-10 glasses of water daily.
- Do not eat more dairy products.
- Do not eat salty foods or excess salt in meals.
- Do not eat butter, oil or ghee. Use vegetable oil.
- Do not ‘smoke’.
- Do not eat high carbohydrate sources like – rice etc. Eat complex carbohydrates like – cereals, oatmeal.
- Do not over-eat or under-eat.
Why to Follow these Do’s and Dont’s Seriously ?
The United States government had to declare Obesity as a national epidemic last year along with Type 2 Diabetes. There are some alarming statistics which can compel us to take up a regular exercise regime rather seriously. These statistics were a part of the report released by the Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation (RWJF) in July 2009. The statistics are:
- Two-thirds of American adults are either obese or overweight.
- 23 states have experienced a rise in Adult Obesity rate.
- 70 percent obese children have the risk of getting heart ailments in future.
- Childhood obesity rate has tripled in the last 30 years.
- In 49 out of the 50 states in this country, the adult obesity rate is higher than 20 percent.
- Mississippi (44.4 percent), Alabama (31.2 percent), West Virginia (31.1 percent) and Tennessee (30.2 percent) are the four states with highest adult obesity rate.
