Lose Down Your Weight

Walking, as an exercise, often does not top the priority of people hoping to lose weight. It is perceived as a low-intensity workout that is best suited for the middle-aged or elderly. Let me assure you that you can achieve weight loss and blast belly fat by simply walking and following a healthy diet. A correct eating plan—with all nutrients in the right proportions—makes you healthy and also keeps your weight under control.


Modifying your existing diet is a better option than starting on a new fad diet that advocates a certain food type or only fluids. You should choose a diet that you can follow realistically, only then will you be able to stick to it.

The first step in correcting your eating pattern is to understand that calories are important. You need a certain amount to see you through the day and stay healthy. If you are a healthy, 50-year-old woman, 160 cm tall and weighing 58 kg, your daily calorie requirement—based on your lifestyle—should be:Loose down your weight
* Sedentary                   1500 Kcal
* Moderately active       1900 Kcal
* Very active                  2200 Kcal

These are average figures. A professional nutritionist would be able to give you a more accurate reading. Many people do not get enough calories and eat less than what their body requires. This leads to malnourishment and also creates a ‘hoarding’ tendency in the system. The body goes into ‘deprivation’ mode and refuses to let go of the weight. For best results eat 3 meals, and at least 2 snacks, in a day. To help you achieve weight loss through walking, I have made a simple food plan for Prevention readers. If required, substitute the food items, but consume small portions.

BREAKFAST, 8 AM
An egg-white omelet with vegetables or wholegrain cereal with low-fat milk; a whole fruit or a small bowl of cut fruit and tea/coffee without sugar.

MID-MORNING SNACK, 11 AM
An apple/a cup of skimmed milk; a handful of almonds or mixed nuts.

LUNCH, 2 PM
Fish/poultry (without fat, small portion— 125 gm) or a bowl of mixed lentil sprouts; mixed vegetables with brown or whole wheat chapatti.
Weight loss

EVENING SNACK, 5 PM
A cup of tea with a small vegetable sandwich or 2 low-cal biscuits. Increase physical activity, go for shopping.

DINNER, 7 PM
Soup with grilled chicken/fish or vegetables, lentils and salad. If possible, avoid consuming rice or chapattis in the evening.
If you have a late night, have a cup of skimmed milk just as the hunger starts to set in.

The right nutrient break-up in your diet

1. Carbohydrates—50% of daily calorie requirements should be in this category. Complex carbohydrates such as wholegrain, fruits and vegetables make up this category.

2. Proteins—30% of calories make up this section and can be sourced from meats, eggs, milk, lentils and Soya.

3. Fats—20% or less (for weight loss).

Physical activity

Try to walk, or do some other exercise, for an hour every day and include activities such as shopping, walking the dog and ironing the clothes. Such activities help manage weight and also promote overall well-being.

Mild to moderate intensity exercise such as walking 4 to 5 km per day, at least 6 days a week, can keep the metabolic rate high. A raise in the intensity of the workout will have added benefits and is advocated if your fitness level is high. An hour or more can be spent walking briskly to increase the intensity of the workout and control weight. It is advisable to include strength training and flexibility exercises to sustain overall benefits.
Loose your weight
Dos and don’ts

* Avoid processed foods, high sodium intake and refined sugar.

* Have the whole fruit instead of its juice.

* Eat small portions; avoid overeating.

* Avoid alcohol as a habit.

* Drink plenty of water.1 to 2 liters throughout the day.

* Do not overcook vegetables.

* Reduce the intake of fatty foods.