Page 52 - Seniorstoday July 2022 Issue
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Try to use the methods of cooking which Foods to avoid
use less fat…boiling, broiling, grilling. Sugar
High protein Excess sugar in any form gets stored in the
Proteins are a difficult food to digest- the body as fat, leading to weight gain. Besides,
body utilizes a lot of calories to break it can cause insulin spikes, which, over a
them down. Also, proteins are known to period of time, also cause an increase in
stimulate secretion of leptin, the hormone weight.
that controls satiety – even small portions Salt
can keep one feeling full for hours. Eggs, Salt, when taken in excess, can cause fluid
chicken, fish are all rich sources of protein. accumulation in the body, increasing body
cottage cheese, Cheese, tofu, mushrooms, weight.
lentils are good vegetarian sources. Reduce drinks
Carbohydrates Aerated drinks and packed juices
A common perception is to avoid carbs invariably have high concentrations
in order to achieve weight loss. However, of sugar as well as preservatives, both
carbs are a source of energy, and shouldn’t of which can result in weight gain, if
be completely eliminated from your diet. consumed in large quantities.
It is suggested that about 40% of your diet Alcohol, too, is high in sugar and empty
should be carbs, focusing on leafy veggies calories. Besides, it can increase cravings
and fruits, avoiding cakes, cookies etc. for sweets and fatty food, causing weight
Healthy snacks gain.
Try opting for a fruit or handful of nuts the
next time you feel like munching…They’re 12.Intermittent fasting
healthier, with fewer calories, no added salt It may sound difficult, but intermittent
and sugars. fasting is actually quite easily achieved.
Fruits and veggies Start by fasting for 8 to 9 hours, having
Low in calories, high in multivits, fruits small portions of healthy food. Not only
and veggies are ideal foods for weight loss. are you giving your system a break from
You can have them raw, or as salads or stir constant eating, you can also limit your
fry’s. Experiment with them to get some portions.
interesting salads or smoothies.
Whole grains 13.Consult a doctor
Whether its wheat, barley, or oats, grains At times, the weight just keeps on adding,
are always good for you. Studies have in spite of your best efforts. There is a
shown that people consuming whole grains, chance there could be an underlying
as opposed to refined ones, tend to lose medical condition causing the weight gain,
more weight, at a faster rate. requiring medical or surgical intervention.
Beans Do not hesitate to approach a doctor with
High in proteins well as fiber, these are very your concerns.
good for weight loss. Not only the proteins With a little bit of discipline, exercise and
and starch in them utilise fat to get digested, a good diet plan, losing weight, even at the
they also produce gut bacteria which help age of 50 or more, should be a manageable
metabolism. task.
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