Obesity

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247.   Avoid paneer and full cream dairy products – Have skimmed milk, lassi or soya milk. Low fat dairy foods increase fat burning in the abdominal area because these foods are rich in calcium which encourages the release of fat and also reduces the amount of fat absorbed.

248.   Control the intake of three white poisons – i.e. salt, sugar and starch.

249.   Avoid high fat salad dressings such as mayonnaise – Have low fat dressings such as honey, mustard, olive oil, lemon juice and garlic.

250.   Eat nuts and seeds regularly – Eat a handful of nuts with skins (like almonds) and seeds 5-6 times a week.

251.   Study the dining table at parties – Go for tandoori roti or missi roti, rather than the rumali roti or prautha; Bengali rasgulla rather than gulab jamun; sandesh rather than burfi. Say no to sweets and have whole fruits or fruit yoghurt.

252.   Don’t follow fad diets – These diets don’t include all the food groups and nutrients and these never work in the long term.

 Behavioural (Lifestyle) Changes

253.   Modify your lifestyle – If you are not willing to sit down and change the way you live each day to include exercise, healthy eating and time to enjoy and nurture yourself with relaxation and adequate sleep then it is very hard to lose weight and be healthy. Make your diet a lifestyle change and not just a month or so long foray.

254.   Make behavioural changes to achieve weight loss goals – It is important to focus on long-term behavioural changes to form new health-conducive habits. When breaking any ingrained habit, self-discipline and will power is the key. You must want to lose weight and you must take the sole responsibility for achieving your weight loss goals. But then work hard and be conscious to keep the weight off permanently. For this, perseverance is the answer, so do not give up your efforts without a fight. Adnan Sami, singer, was morbidly obese with a cargo of 217 kg. and his wife and son deserted him. Now (July, 2007) with naturo-food therapy and exercise, he has lost 127 kg. in about a year. Before that he “would eat because he was depressed and depressed because he ate too much”. He has gained his wife and son and he says that he has been given a second lease of life. If Sami can do it, you can do it too!