Following are certain suggestions listed to help you to maintain your ideal weight and keep weight off permanently.
INCLUDE EXERCISE IN YOUR MAINTENANCE PROGRAMME
It is always good to exercise whether you’re overweight or not. A nutritionist Jean Mayer claims that moderate exercise actually depresses the appetite. Research has demonstrated that sedentary people tend to eat more than physically active people. Therefore inactivity combined with overeating, is sure to result in a build-up of body fat.
Maintaining your ideal weight can best be done by combining your Balanced-Nutrient Diet with exercise.
Walking is the best exercise and can be included in daily schedule throughout life. For best results, walk briskly. Anyone should be able to find enough time to walk. Walk along the beach , walk around your building compound or walk to the market, railway station or bus stop. Simply walk, be active, take up some recreational sport. The important thing is to do something that ‘you’ can do and then do it regularly.
EAT SENSIBLY, EAT WELL – NEVER OVEREAT.
Have you said this?
WRONG
EAT SNACKS FIRST NO PLACED LEFT FOR A NUTRITIOUS MEAL
RIGHT
EAT A BALANCED- THEN EAT A LITTLE OF NUTRIENT MEAL FIRST SWEETS, FRIED FOODS,ETC.
‘Just forget it – I am on a holiday. A package tour. Attending my sister’s or brother’s marriage function arrangement etc. etc. Now that I have lost weight, I can afford to eat and drink heartily. Even if I gain weight, then once again I will consult my doctor and follow The Balanced-Nutrient Diet to lose weight.”
If your answer to the above question is yes, then you are sadly mistaken. 85% of the obesity is due to disorders of metabolism. So if you have this tendency to gain weight, then faulty and excessive eating and drinking may only aggravate such physiological factors making it easier to gain fat and more and more difficult to lose it later.
Therefore enjoy yourself. Eat and drink in moderation, so that you can continue to enjoy eating tasty foods throughout your life. Never eat in excess. Regularly and permanently follow up with your doctor, your weight record. Keep up to your nutritional discipline. Add life to your ears and not years to your life.
EAT ONLY AT THE DINING TABLE
Eat the same time each day at the dining table. This way you will be eating, only when truly hungry. Avoid eating while watching television and movies.
EAT SLOWLY AND CHEW YOUR FOOD THOROUGHLY
Many people eat so fast that they literally gulp their food without chewing it. The result is they overeat. When you are truly hungry, a fall in blood sugar, triggers an appetite mechanism in your brain, creating, a desire for food. When you eat, it takes about 20 minutes for your blood to absorb sugar and to circulate it to your brain where the sensation of hunger can be switched off. If you eat too rapidly, you may overload your stomach before your appetite mechanism has a chance to diminish your desire for food. Take time to taste and savour each bite. If you eat slowly, chances are you’ll experience satisfaction and quit eating when you have had enough.
DO NOT DRINK WATER ALONG WITH MEALS
When you drink water along with meals you automatically dilute the gastric juices required in proper concentration to carry out digestion. A proper digestion of food is a must for good health and maintenance of ideal weight.
DON’T EAT HEARTY MEALS AT PARTIES
When you have to attend parties, where food is served, eat your meals at home before hand so that you can be sure of what you’re eating. Then if you like you can save room for something light and healthful served at the party. Don’t eat fattening foods or drink sweet drinks just to be sociable. Your fat friends and relatives may force you to eat as they do. Do not lose self control. Keep up your nutritional discipline.
DON’T ALLOW OR STORE JUNK FOOD IN YOUR HOME
You know from reading earlier chapters of this book that refined foods, snacks etc. are simply empty foodless foods. Commercial snacks, cakes, pastries, desserts are so tasty that you cannot resist them and you eat for the sheer pleasure of taste. When you are hungry and your blood sugar is low, sweets are difficult to resist. The solution? Be prepared. Keep a ready supply of fresh fruit salad, puffed rice, popcorn, curd, skimmed milk etc. to satisfy an irresistible urge to snack.
Limit your intake of sweets, chocolates, icecreams, pastries, to only a few bites , that too preferably after you have eaten The Balanced Nutrient Diet.
KEEP YOURSELF PHYSICALLY ATTRACTIVE
You have reached your ideal weight and you now possess a slim and shapely body. Remind yourself of the advantages of a beautiful body. Remember the times when you were ashamed of your ugly fat hidden below loose and dark clothes. Just imagine how you felt when people whispered behind your back at social gatherings. “Oh ! What a lovely face but what an awfully fat body!” Now is the time to take pride in your physical appearance. That way you’ll pay more attention to your Balanced-Nutrient Diet and do all you can to ‘look’ good.
REMIND YOURSELF OF OBESITY AND HEALTH HAZARDS
The main hazards of obesity are Heart Disease, High blood pressure, diseases of Gall-bladder and Bile duct, plus Diabetes, Joint pains, various forms of Hernias, Cancer etc.
HAPPY MARRIED LIFE
No more marital disharmony. No more tears. No more saying ” My husband never looks at me anymore”. With a slim and trim figure and a new you, bring happiness back into your married life; keep up to your Balanced -Nutrient Diet. It will help to improve your physical appearance as well as health. You can’t ask for more than that!