A Senior Surgeon Tells You “How To Lose Weight”

Sure Safe and Lasting Weight Loss Methods.

Scientific and safe weight loss is based on simple mathematics of balance between food consumed (calorie input) and calories metabolized/burnt up (calorie output) by physical activities in our day to day life. Except in those with some specific diseases like thyroid deficiency, in all others these two parts of the equation has to be adjusted intelligently to gain, lose or maintain body weight. Inability to control temptation to eat indiscriminately and mental laziness to persist with any routine of physical workout are the two stumbling blocks in fighting obesity. Obesity predisposes one to a whole lot of diseases like high B.P, high cholesterol, heart disease, diabetes, vitamin deficiencies, bone & joint diseases, apart from depression and a feeling of inferiority in one’s interactions in society. A normal range of body weight is very likely to ward off many of these modern diseases.

The most important factor in one’s ability to successfully fight off obesity is a strong motivation and firm determination. It is important to remember that there are no short cuts or simple bypass methods like a specific highly touted fad diet plan or any tablet or injection or surgeries to get into shape and size. Weight loss methods depending on pills, laxatives, diuretics, fasting and potions etc promising huge weight loss in a short time are in fact potentially self defeating. Though they may temporarily produce some reduction of weight, they also result in considerable loss of muscle mass, which will make the subject too weak to exercise and also reduce his basal metabolism for the future. Diet pills are not only ineffective, but are potentially dangerous and hence best avoided.

Slow and steady changes in your life style to one that you can maintain on a long term basis and permanently are the surest and safest methods for balancing your body weight and enjoying good health for life.

“The secret of getting ahead is getting started”
Mark Twain.

Now get started and see what are the steps to be taken to get back into good shape.

Assess your current position.
If you are 40 years or less and if there is no family history of high BP, Diabetes, Heart Attack or Stroke or Thyroid and if your last medical check up (if done) did not show any of the above and you are only marginally over weight, you may straightaway start your self weight control and monitoring plan. Otherwise it is best to have a comprehensive medical check up to make sure that you are basically in good health. If there are any of the above mentioned medical problems you have to get medical clearance to start any diet and/or exercise programme.

Maintain a journal:
Staple a copy of the latest Medical check up report on the first page of the journal.

Maintain a journal recording your current figures of the following parameters: Body weight, height, your normal maximum permissible weight and your abdominal girth at the level of umbilicus.

Once you start on a weight reduction programme, record date of starting any new measure in diet or exercise or other supportive measures like meditation & pranayam or stepping up any new activity. Record any changes in your life style which must be such that you will be able to maintain on a long term basis or permanently.

Once in 15 days record your weight early mornings on empty stomach and without shoes on and with minimal attire. Once you are on a regular regime, the recordings can be done less frequently ” monthly or bimonthly.

Do not expect any dramatic change till about 6 months into your changed life style.

You need to make a GRADUAL LIFE STYLE CHANGES in your food intake, physical workout and exercise, sleeping habits, stopping harmful addictions and some other mind strengthening methods like Pranayama, Meditation and Relaxation. All these can be started simultaneously and in a small way and gradually built up to get accustomed to your New Permanent Life Style.

Make Changes in your present Diet:
Any sudden change to an entirely unaccustomed diet plan is most likely to be unsuitable as you may find it very uncomfortable and unwelcome and therefore you may not continue with it. Simple step by step weekly downsizing of your regular meals and snacks till you reach the ideal for your specific needs is sure to succeed. And remember this is going to be part of your life style change for life. Also gradual reduction in calories in diet will result in using up bodies fat reserves rather than muscles. Rapid weight loss will lead to muscle loss resulting in reduced metabolic rate and it makes the individual weak to carry on physical activities/exercise.

First week:
Follow your present regular meals for a week and write it down for a full week ” Monday to next Sunday. Write down timing, exact items and quantity, from 6 a.m. to 6 a.m for each day.

Second & Third week:
Make 2 to 3 changes in quantity every week as indicated below:
1) Reduce sugar in Coffee/Tea from 2 spoons to spoon per cup, then next stop sugar and add one sugar free tablet.
2) Reduce quantity of any sweets that you may be taking to 50 % and then some more.
3) Reduce daily coffee/tea from 4-6 cups to 3-4 and 3-4 cups to 2 per day.
4) Drink more water ” 2 big glasses as soon as you wake up, one glass 20-30 minutes before each meal and 30 minutes before going to bed , in addition to drinking whenever you are thirsty. Totally you may drink 2 litres or more water per day.
5) Start taking fresh vegetables like cucumber, onion, tomato, carrot, beetroot, string beans, lettuce, cabbage,coriander leaves, soaked and /or sprouted items like green gram, chana etc during meals.
6) At every meal fresh fruits of 2 or 3 varieties should be taken ” like papaya, banana, chickoo, mango, pomegranate, pineapple, apple and any other.
7) Reduce use of salt and fatty food wherever possible while cooking food and as extra helping at meals.

In addition to the above changes in quantity make the following changes in habits:

1) Eat your meals and snacks etc at more or less regular times.
2 ) Eat your meals sitting and on your table and not while watching TV. Most meals or at least one meal a day should be taken along with all members of your family. Take meals leisurely and chewing well and deliberately and consciously relishing the taste.
3) Conversation at meals should be light and pleasant, avoiding any controversial subjects and avoiding any serious arguments.
4) Depending on timing you are allowed a snack between breakfast and lunch and at evening tea. Otherwise eating between meals is prohibited. However Fruits at lunch and dinner maybe ideally taken 30 ” 60 minutes before meals as part of the meal.
5) Do take small helpings at a time and avoid wasting any food on your plates.
6) Keep yourself busy at home to avoid getting bored and munching some snacks.
7) Avoid stocking tempting food items and snacks at home.

Fourth Week onwards:
You may now revisit your daily dietary routine and decide on further cutting down in terms of calories and hence quantities of food items you will be taking. It would be appropriate to consult either your family physician or a dietician to monitor and assist you in planning your diet and particularly in calculating calories for you. Keep the following guidelines in mind while deciding on cutting down on quantities.

1) Do cut down calories slowly but do not reduce to less than 1200 calories per day, as this may result in loss of muscles along with weight loss. Normal calorific requirement for maintenance of body weight would be in the range of 1700 to 2200 or even more depending on body weight and level of physical activities. Nutritional values and calorie content of common Indian cooked food items can be viewed at the following link:

- Calorie count in Indian food items

2) To prevent loss of muscle mass follow the rule of 60:20:20 for macro nutrients ” carbohydrate, proteins and fats. In practice 2/3rds carbohydrates and 1/3rds proteins will automatically bring in 15 to 25 % fats too.

3) Incorporate plenty of so called “negative calorie” food items daily in your diet as it will give you sense of fullness after meals and will help burn more calories than they supply. Following vegetables fall in this category ” asparagus, celery, lettuce, spinach, beets, carrots, broccoli, cauliflower, cabbage, garlic, turnip etc. The following fruits are also highly recommended ” papayas, apple, mango, pine apple, grape fruits, oranges, lemons, strawberries etc.

4) Completely vegan food is better; but if you have been taking non vegetarian food earlier, limit it to twice a week. Prefer lean meat to red meat, chicken to mutton, fish and one egg per day.

5) Eating out occasionally or attending parties and dinner, try to stick to your limit and items allowed. But if you do break the routine, you have to compensate next 1 or 2 days by increasing your physical workouts.

By about 6 to 8 weeks you should make a complete change in your eating habits and continue it as a permanent change in your life style.

Physical workout plans:
Enrolling in a gymnasium for exercise or buying expensive home exercise devises are all unnecessary luxuries unless you are a professional body builder. All you need is a pair of well fitting walking shoes. Best and most economical method of exercising is walking. Commonest excuse for avoiding walks or physical workouts is lack of time.

“A man too busy to take care of his health is like
A mechanic too busy to take care of his tools”
A Spanish Proverb.

But if you want good health and ideal body weight, you have to take time out for it, however busy you are. A simple and practical suggestion universally applicable is to wake up early morning one hour earlier. Make a firm determination to get off bed as soon as the alarm clock rings and immediately go to the toilet. Keep this routine for 21 days and as per “rule of 21″ this will then become a regular habit with you. Consult your doctor before starting a new exercise regimen if you are over 45-50 years or are suffering from any cardio vascular disease. Even otherwise start slowly by walking for 15 to 20 minutes and gradually build up 5 more minutes every 2nd or third day or every week if you are older, till you reach a maximum of 45 minutes to 60 minutes of brisk walk. You have to walk sufficiently brisk to make you slightly breathless and may be even sweat it out. Joining other like minded people in your walk and talk routine will keep you more motivated.

If you are a sports person you may take to any active games like tennis, badminton, table tennis, swimming etc instead of walking on all the days or on some of the days.

Maintaining the physical workout 6-7 days a week is desirable.

If you want faster weight loss, you can help this cause by doing workouts for longer durations or twice daily as per your convenience.

How to remain determined and focused?
“None will improve your life if you yourself do not.”
Bertolt Brecht.

You owe it to yourself and your family members that you remain in good health irrespective of how well you are placed in life monetarily and socially. Without good health you cannot enjoy the normal bounties that life offers to you. Obesity is synonymous with various life style diseases and maintaining ideal body weight is the surest method of remaining in good health. Any changes for the better that you decide to make in your life style, somehow persist for 21 days or more; it will then become a habit and then easier to continue. Several good habits in diet, exercise and other life styles will make a new, healthy and vibrant person in you. One more sure method of building your mental strength and determination is by practicing YOGA.

Practice Yoga:
You may learn the basics of Yoga from several books available in the market or formally get trained in a Yoga Centre or an Ashram. However you can have sufficient information in the several links available in our site on page Newsletter under Archives.

There are some more information on Yoga in Newsletters available in our site. If you want to learn Yoga Asanas, you should ideally learn it from a trained Yoga master.

Conclusions:
Do you think it is difficult to achieve weight loss by all the above mentioned measures?

“Difficult is that which can be done immediately.
Impossible is that which takes a little time”
George Santayana.

In majority of obese people, except those called as “morbidly obese”, it is surely possible to achieve considerable weight loss by practicing the above mentioned methods in a slow, steady and determined fashion. One has to slowly metamorphose to a new life style and in the process start consciously and deliberately enjoying the new, fresh and healthy person that you are developing into. All components of the changes in terms of diet, physical activities and practice of Yoga are to be simultaneously practiced to be successful in this otherwise difficult transformation. Any form of surgery for weight control is a last ditch desperate measure for the morbidly obese, for whom the highly risky “Bariatric Surgery”is the only option. Others who have successfully managed to reduce body weight/bulk may then consider Cosmetic Liposuction to achieve spot reduction here and there and some Lipectomy for loose folds of skin in few instances.

To win the battle of the bulge be enthusiastic, be determined and be persistent.

“Victory belongs to the most persevering”
Napoleon Bonaparte.

With Best Wishes to Be Healthy,

Yours Sincerely,

Dr. M.Mohan Rao, Chennai, India.

Read More At Thyroid Health Help Tags:Sure loss of weight,Safe weight loss,lasting weight loss,Thyroid Treatment