Issue 17 October 2011:

Are You Eating Right?????

Almost every person we know has his/ her share of stories to tell regarding their personal battle in losing the unwanted pounds that clings to their body. The magnitude of this issue is so great that weight loss has become an industry of its own. TV channel airing Biggest Loser at Prime Time slot is enough evidence that the majority relates to losing weight in one way or another.

Achieving a more attractive body image and improving fitness and health are the two main driving forces in weight loss. As the modern world has considerably shrunk most women wish to have the “perfect” body idealized through Media. Everywhere we look, we discover images of female bodies being objectified to sell items, such as food, cars, and accessories. As time progresses, the women depicted in films and television become younger, taller, and of course skinnier than ever. To emphasize the importance of this “perfect” body, magazines are full of articles urging that if they can lose those last twenty pounds, they’d have it all— the perfect marriage, loving children and even a rewarding career.

Though the media pressure on male body image is growing in the western world, we Asians are more accepting towards the not so Macho men around us. However losing weight for health reasons has been a focus in many men especially those threatened with hypertension, Diabetic and high cholesterol levels

A successful weight loss begins at our every level of being the Body, Mind and Soul. It should be a journey for which your destination is defined , understood and accepted by your mind .Realistic goals should be set with time frames which match them .Your mind set can either make or break your weight loss . Keeping a positive frame of mind about your situation will help you inch your way forward towards achieving your goal. It will also help you keep your thoughts away from the different things that you are avoiding, in your efforts to lose weight. Being able to develop positive thinking for weight loss relies heavily on knowing that you are undergoing all these sacrifices for very good, and not to mention valid, reasons. Keeping your focus on why you are trying to lose weight in the first place will give you the motivation that you need to keep trying to achieve your goals.

Diet Vs Healthy Eating
There was a point of time the market was filled with various types of diet. The Atkins Diet, Cambridge diet and the South Beach diet just to mention a few. Diets don’t work! The low calorie intake from dieting sets our body into starvation mode. It starts burning out muscle tissue for energy while conserving the fat as energy reserve. This reduces the Basal Metabolic Rate. As soon the diet is over and normal food intake is resumed the pound starts piling on, often worse than how it started.

So, if dieting doesn't work, what does? The only proven method is to make a change in lifestyle which means a conscious change in ones outlook on eating habits.

Healthy eating is not about strict nutrition philosophies or depriving yourself of the foods you love. Rather, it’s about learning some nutrition basics and using them to feel great, have more energy, and keeping healthy.

Start slow
Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.

Moderation is the Key
Key foundation for any healthy diet is moderation. We all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences. Serving sizes have ballooned recently, particularly in restaurants. When dining out, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small.

Healthy eating is also about how you think about food. It is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. Eating with other people has numerous social and emotional benefits and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating

It’s about how you eat
Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating .Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Fruits and Vegetables
Fruits and vegetables are the foundation of a healthy diet as they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack, aiming for a minimum of five portions each day.

Think of water as a food group in your diet. Avoid sugary drinks. A can of carbonated drink has about 10 teaspoons of sugar in it, more than the daily recommended limit. Water helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Taking small steps towards a lifestyle change to eating habits results in steady yet sustained weight loss, with increased energy levels and better skin complexion. It’s a better and safer way to achieve more attractive body image and improved fitness and health, which we aim for.

reducing your weight and increasing your health is a long-term investment. You will reap many benefits after you've commited yourself to a healthier lifestyle. After a few months of adjustment, you'll understand that losing weight is only one of the many advantages of eating healthily. A few of the other favorable changes you'll experience are:
• Greatly increased amounts of energy to apply.
• Heightened perception and ability to concentrate.
• Exceedingly diminished risks of heart disease and cancer.
• Independence from reliance on junk food for "that extra boost".
• Your immune system will function much better, and be able to fight off colds and flus more effectively.

After you experience firsthand the many benefits of a healthy lifestyle, you won't want to go back! Make a commitment today to work on improving the quality of your life by implementing changes in your lifestyle.