my current weight is 85kgs and m 5’8".
to switch to a healthy life style i have totally quit junk food, soda and sweets and i go for a brisk walk daily for about 30-45 mins.
and i also remain active with kids when m back home from office.
But i am taking two whole wheat chapatis daily , one in breakfast and one in dinner with very small amount of sabzi/salan cooked in home. rest of my meals/snacks are fruits and salads only. i wanted to know that is this enough for effective weight loss,
like around 3-4 kgs a month? do i need to add some thing to my routine? weight loss for me is not for good looks. its matter of health for me now since m having HBP and have been put on meds by my doctor a month ago.
i am also trying my best to limit my sodium intake..
i desperatly want to acheive my healthy weight goal .. a
Please help me !!
i started on this routine around 6 weeks ago and have lost about 2 kgs in that time.. but from two weeks my weight has stuck to 85 kgs, hence why i am worried.. a few friends suggesting me to quit roti/bran bread altogether and to go on fruits and salads diet only:( how m i going to survive then, with full time job and two kids !! ?
You can eat salan just cut down on roti e.g if you eat one roti at each meal then eat half roti and finish the rest with a fork. I am also stuck on a plateau. You haven't meantioned lunch? I think you should have something healthier at breakfast like oatmeal or egg whites.
have you tried the 17 days diet? its really good and easy.basically you cut the bread and rice and eat only protein i.e chicken and fish only with salads. egg whites, fruits all included but you eat fruits only before 2:00 pm. after that no sugar. eat 2 servings of yogurt per day.
most important fact for weight loss is creating a deficit so eat your assigned calories and move around more and it seems like you already have a plan and are going in the right direction! try adding weights into your routine once or twice a week there a bunch of videos on youtube and I personally would not cut out the roti and bread etc, everything in moderation since you should approach this as a life style change and not really a diet because diets do fail. Slow and steady wins the race.. even i learned it the hard way. Good luck!
Okay frankly you are doing it wrong in my personal opinion. I am a heavy set guy. On the BMI level I am obese, but I have lost 15 to 17 kgs in a period of 6 months by doing a few simple things. The first and foremost aspect of your weight loss is:
DON"T STARVE YOURSELF.
If you starve yourself or lower your food intake drastically your body starts to store fat and food for energy. What you need to do so is control what you eat. Now I personally have controlled my diet by removing carbs from my diet by and large. I have a heavy breakfast with bread and/or cereal with some eggs, milk and tea. Since you have not eaten anything for 8 or so hours you seriously need to have a heavy breakfast to give yourself energy. So don't skip out on breakfast. It should be your heaviest meal of the day.
Second people say have 5 or 6 small meals in the day. That doesn't always work for everybody. For me it definitely doesn't. I only have three meals in the day. With tea around 4 or 5 pm. After breakfast your lunch should be your second largest meal of the day. Now as Pakistanis we like to have our salan, roti and god knows what else. If you are going to do that you will have to limit your intake of the food. Take your average amount and cut out a quarter. Then bring it to half of your daily intake. That should sort you out pretty well.
Lastly dinner should be your smallest meal with no real heavy foods. No heavy starches or carbs. No heavy sweets, yougart or milk products. Dinner should also be ideally eaten 2 or 3 hours before you sleep. That way your stomach can digest your food before you sleep and continue the process as your sleep. Usually for my dinner I have nothing but lean meat - chicken or fish and vegetables. No bread or rice.
After food comes your exercise. The aim is to burn the fat in your body so you lose weight but also tone the muscles so you can benefit from stamina and more energy. Now a 3o to 45 minute walk like you are strolling in the park will not give you any real weight loss. However a brisk pace where you cover a set level of kms every time would do so. In my personal case when I walked I would cover 1 Km in 11 minutes. Now its down to 8 minutes. Not great but for my weight pretty adequate. You want to aim for exercise that makes you sweat.
The way I do it is simple: I eat at 7 am. Then at 12:30 and then at 7:30 pm. In between I spend an hour at the gym and if i am in the mood i join the local football game instead of going to the gym. But my aim is a mixture of weight lose and muscle build up.
You can eat salan just cut down on roti e.g if you eat one roti at each meal then eat half roti and finish the rest with a fork. I am also stuck on a plateau. You haven't meantioned lunch? I think you should have something healthier at breakfast like oatmeal or egg whites.
now i have started taking 2 Bran bread slices, some times with omlette instead of roti. my tea is also sugar free. In Lunch I only eat fruits, combo of 3-4 different fruits and some times with that sugar free wheatable biscuits, 1 or 2.. thats it. since lunch is always in office we only have unhealthy options like fast food, snacks hence i limit myself to fruits. so i look forward to my mom made dinner :)
Okay frankly you are doing it wrong in my personal opinion. I am a heavy set guy. On the BMI level I am obese, but I have lost 15 to 17 kgs in a period of 6 months by doing a few simple things. The first and foremost aspect of your weight loss is:
DON"T STARVE YOURSELF.
If you starve yourself or lower your food intake drastically your body starts to store fat and food for energy. What you need to do so is control what you eat. Now I personally have controlled my diet by removing carbs from my diet by and large. I have a heavy breakfast with bread and/or cereal with some eggs, milk and tea. Since you have not eaten anything for 8 or so hours you seriously need to have a heavy breakfast to give yourself energy. So don't skip out on breakfast. It should be your heaviest meal of the day.
Second people say have 5 or 6 small meals in the day. That doesn't always work for everybody. For me it definitely doesn't. I only have three meals in the day. With tea around 4 or 5 pm. After breakfast your lunch should be your second largest meal of the day. Now as Pakistanis we like to have our salan, roti and god knows what else. If you are going to do that you will have to limit your intake of the food. Take your average amount and cut out a quarter. Then bring it to half of your daily intake. That should sort you out pretty well.
Lastly dinner should be your smallest meal with no real heavy foods. No heavy starches or carbs. No heavy sweets, yougart or milk products. Dinner should also be ideally eaten 2 or 3 hours before you sleep. That way your stomach can digest your food before you sleep and continue the process as your sleep. Usually for my dinner I have nothing but lean meat - chicken or fish and vegetables. No bread or rice.
After food comes your exercise. The aim is to burn the fat in your body so you lose weight but also tone the muscles so you can benefit from stamina and more energy. Now a 3o to 45 minute walk like you are strolling in the park will not give you any real weight loss. However a brisk pace where you cover a set level of kms every time would do so. In my personal case when I walked I would cover 1 Km in 11 minutes. Now its down to 8 minutes. Not great but for my weight pretty adequate. You want to aim for exercise that makes you sweat.
The way I do it is simple: I eat at 7 am. Then at 12:30 and then at 7:30 pm. In between I spend an hour at the gym and if i am in the mood i join the local football game instead of going to the gym. But my aim is a mixture of weight lose and muscle build up.
thank you so much for your valuable sugesstions.. i always try to have a healthy break fast. i never ever skip that.. i think the problem is carbs intake. though i dont consume simple carbs but i do eat bran breads, whole wheat roti etc.. rice is ocassional but whenever its our very own basmati rice. :( m trying portion control as well.
and yes i do brisk walk. at around the same pace you hace mentioned i.e. 1 km/10-12 mins. but thats all i do in terms of exercise ..
most important fact for weight loss is creating a deficit so eat your assigned calories and move around more and it seems like you already have a plan and are going in the right direction! try adding weights into your routine once or twice a week there a bunch of videos on youtube and I personally would not cut out the roti and bread etc, everything in moderation since you should approach this as a life style change and not really a diet because diets do fail. Slow and steady wins the race.. even i learned it the hard way. Good luck!
thanks jhanjariya. i am also aiming for lifestyle change.. but think of a person who is used to of eating yummiest of mom made pakistan dishes and has to switch over to fruits. parathay ki jagga Bran bread :D
i try to calculate my calories by filling up my food diary on MFP but i dont think they have fair idea of calories in desi dishes. on MFP m always in deficit !!
thanks jhanjariya. i am also aiming for lifestyle change.. but think of a person who is used to of eating yummiest of mom made pakistan dishes and has to switch over to fruits. parathay ki jagga Bran bread :D
i try to calculate my calories by filling up my food diary on MFP but i dont think they have fair idea of calories in desi dishes. on MFP m always in deficit !!
Try to use chicken curry / lamb curry etc. as choices for salan when you fill the food diary. I also use My Fitness Pal (MFP). Also, everyone can't exercise much. I have medical issues that make brisk exercise impossible for me. I lost 22 pounds in the past by walking (not very brisk at that) and remaining active throughout the day. Also, I have noticed a good difference when I cut down on meat (including chicken). Try to eat dal without baghar/ tarka at lunch when you are at home or take it to the office. Use measuring cups and get a food scale to measure portions.
i think the mfp calories are very close, as i usually add my own recipes and log it that way. Trust me losing weight is a struggle for me as well.. just because I am a food junkie, I could seriously sit down and eat all day :hinna:… but with the help of mfp logging and not depriving my self i have lost 36lbs up to now.. iA another 17left!
Try to use chicken curry / lamb curry etc. as choices for salan when you fill the food diary. I also use My Fitness Pal (MFP). Also, everyone can't exercise much. I have medical issues that make brisk exercise impossible for me. I lost 22 pounds in the past by walking (not very brisk at that) and remaining active throughout the day. Also, I have noticed a good difference when I cut down on meat (including chicken). Try to eat dal without baghar/ tarka at lunch when you are at home or take it to the office. Use measuring cups and get a food scale to measure portions.
ok. i'll fill my food diary as per u sugessted and will see the difference.. since i cannot eat without baghar salan, I have cut my salan consumption to 1/4th of what i used to eat in past.. and how much hard i try i dont get time do any work out/exercise inastead of 30-45 mins of walk :( i feel soo tempted to try 30days shred.. what do u suggest ??
45 min brisk walk is great exercise. Before jumping to the shred try to inc your fitness level first
you are right Hmmna.. yesterday i tried to do the warmup steps of 30 day shred with my kids and in my heart i was like " for now I better focus on my walk only :)
you are right Hmmna.. yesterday i tried to do the warmup steps of 30 day shred with my kids and in my heart i was like " for now I better focus on my walk only :)
yes today my scale was showing 84 kgs.. so i am 1 more kg down :) but my weight loss
progress is so slow.. i do hope to reduce at least 5 more kgs by the end of ramazan..
