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The Power Of Fitness...

Discussion in 'Keep Fit & Maintain Shape' started by anika987, Jan 7, 2020.

  1. anika987

    anika987 Finest Post Winner

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    Food is not our enemy. It is our friend.

    The word “Diet” is our enemy.

    Everyone wants to lose weight,get thin.First,change that thought process.That will surely be the end result if you change your lifestyle.

    Journey is certainly the reward.Rest will follow.

    Think STRONG,not SLIM.

    Let’s begin with lifestyle changes:-

    1) Genetics and food..

    Eat foods which suits your genes and place of living.Which you have been having from the childhood.
    That food is not your enemy but your best friend.Remaining cuisines you can eat occasionally but relish your traditional foods.

    2)Food and Weather:-

    Unless you are crazy for a “chickpea salad” during winter days which is okay,try to eat warm foods during winter and cooling foods during summer.That is what our body naturally craves!Do not try to fight nature. As an example:-Summers go for chickpea salads and winter go for chole masala/channa kootu.It will do wonders for your emotional health and your body will be accepting of it and digest faster.

    3)Food combinations:-

    Carbohydrates + protein + fat + fiber = makes a complete meal.

    Example:-
    Rice is not our enemy.It actually digests fast but do not make it the main deal in the place.Never have rice without ghee which is the good fat,sambhar which contains dal as a protein and veggies.The glycemic index will fly out of the window and you will not gain weight

    Same with Rotis- Never have it without ghee.(Gluten avoidance is a huge thing but there are many reasons for that as these days foods are so processed.That is a difference area altogether)Anyways,Have wheat,Jowar,Bajra always with ghee!!

    We should remember our traditional wisdom when it comes to food.Our elders are very wise.

    4)Portion control:-

    Eat until you are 90 percent full and eat with awareness.Do not talk or watch tv while eating.Concentrate.When you feel complete,STOP.Again,carbs should be the minimum deal in the plate.


    5)Low carb/High carb:-

    This is the real deal.Switch these two every day.However,NEVER avoid carbs.


    6)Dairy:-

    It makes a huge difference in weight loss.I for one need milk in coffee.I however take SMALL cups of coffee with no sugar.Jn America,the cups are huge!!! Stop that.Also,do not get tempted often to stop in coffee shops.

    7)Processed foods:-

    Try to keep it to a minimum.Avoid sodas,diet sodas,and other carbonated drink.Period.

    8) Eat wholesome foods:-

    Do not starve yourself. Eat home cooked hot meals.If you are hungry in the afternoon,some Greek yogurt with granola,even our poha and upma of course with ghee works wonders.

    9)Timings:-

    Eat when you are hungry.Sometimes thirst could be thought of as hunger.Drink water and if you still feel hungry,eat. Last meal should preferably be around 6 to 6.30 max.If you are going to eat late,eat something wholesome by 4 to 5.

    10)Water :-

    Have water first thing in the morning before anything.Then have a banana or some soaked nuts or dates.After that have coffee.Else,your body will become acidic.

    11)Cheat days:-

    Very important but do not go overboard.I do 3 to 4 cheat meals a week. If you want a veg puff,Have one.Cake? A slice.Cheese pizza?Max one or two and preferably thin crust.

    Remember..Our Indian homemade foods are not junk.one plate veg upma is filling more than two slices of pizza and in my view,tastier:)

    12)Fats:-

    Ghee,Almonds and other nuts are great source of good fats.Have it but again even healthy foods eat in moderation and not gorge just coz it’s healthy.

    13)Oils:-

    Best oils are sesame,coconut,olive oil and other cold pressed oils.Do not use olive oil to cook.It is best for salads.

    14)Salt:-
    Use Himalayan salts or rock salts.



    15)Art of eating:-

    Chew your food well and then swallow.
    Sit down and eat.I mean literally!
    Good for knee, digestion

    16)Sleep:

    Weight loss will not work if you do not get quality sleep.You do not need to sleep for long hours but quality,deep sleep.Close all
    The gadgets one hour,connect with yourself and sleep.Mornjng,your bowels will be regular,you skin less puffy and you will feel good.


    17)Last meal:-

    Avoid rotis in night.Hard to digest fats.Eat rice and dal and keep dinner light.Light in sense,mild easy to digest foods.Not soups and salads.Eat early and give three hours time before sleep.


    18) Fruits:-

    Eat it on an empty stomach.Try to avoid it at night especially after a meal.If you have a sweet tooth,try dates or little jaggery.Avoid fruit platters.Eat fruits in moderation.there are also high carb/low carb fruits.Do this in accordance with high and low carb days preferably.

    18) fried foods:-

    Make it at home in fresh oil and eat in moderation.Never resume that oil again

    The above is the basic solid foundation to good health and body.Even without workouts,follow the above and shake up the weight loss plateau.However,for a toned body,another dreaded enemy..”workouts”:) That enemy is your secret bestie guys...

    Will make a thread about it tomorrow.
     
    Last edited: Jan 7, 2020
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  2. CuteCancer

    CuteCancer Silver IL'ite

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    Very informative anika987. I love ghee and rice. I used to think I have to avoid ghee to reduce weight. You made me happy :cheer:
     
    Thyagarajan and anika987 like this.
  3. SGBV

    SGBV IL Hall of Fame

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    Indian foods, specially south Indian foods are perfect for weight loss if consumed in moderation.
    I understood this during my lengthy stay in North Africa & didn't know cooking a decade back.
    I became overweight by eating store brought foods, and those kebabs, BBQs and shawarmas there.
    Eating 2 minutes maggie was the only thing I made at home, and that was the biggest enemy.

    But thankfully after 6 months, I had a South Indian housemate, who could make delicious south Indian food with love.
    The food were basic. Idly with sambar. Chapati with channa masala, like that for BF
    Rice and one veg or one sambar for lunch. Of course with gee and pickle
    Again rice or chapati or dosa for dinner with left over curries... be it sambar or dal or whatever.
    Mostly veg meals during weekdays, but chicken or mutton curries for lunch and dinner during weekends.
    Some nuts and fruits for snacking.... that's all.
    No carbonated drinks or fast food for weeks.... and then after 6 weeks, we go home on vacation.
    Each time, my buddies comment on my weight loss, and I was on my perfect shape during that time.
    But thankfully, I didn't even noticing weight loss or any suffering in that journey as I was eating normal and enjoying the food there.

    Sri Lankan food is too oily, too spicy, and too heavy. So, cooking or eating only home food doesn't allow me to lose weight unless I take desperate attempts to change the menu.
     
  4. Needtobestrong

    Needtobestrong Gold IL'ite

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    Nice article Anika..
    I require advice in following areas
    1. How to maintain discipline and be motivated with diet plan..overcoming temptation to hog on our favourite foods..
    2. Avoiding festival weight gain
    3. How to maintain fitness for those who have other commitments like staying in a joint family with in laws and small toddler all of which become tricky to manage along with chores..sometimes we are not able to maintain proper routine..
    4 . I’m an emotional eater, I think I have a strong craving for sweet stuff when I’m upset or depressed or hormonal or PMSing...which happened often recently when I went through a bad patch in terms of health and personal life..how to overcome.
     
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  5. Needtobestrong

    Needtobestrong Gold IL'ite

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  6. Angela123

    Angela123 Gold IL'ite

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  7. EightKittens

    EightKittens Silver IL'ite

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    What are some small changes that I could make to break very long term habits of eating out? I've been trying to change this habit unsuccessfully for 4-5 years. I am also a very big emotional and stress eater.
     
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  8. anika987

    anika987 Finest Post Winner

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    5 minutes of guilty pleasure of eating or the body you wanted for years?? Keep a reminder of that.

    your home food is never unhealthy.Remember that.


    Always..Always eat in advance better you leave out.A plate of hot poha,upma,dosa or idlis before you step out.Even if you get tempted..your mind will be thinking to be in control.Sometimes,you won’t even feel tempted.

    If you want to eat,go ahead.Eat in moderation.

    When you order out,do not order two appetizers and one entree.You want chole batura? Have it! Stop with that.Do not go for another bhel Puri or sev puri etc.

    Festival food is not bad as it is branded.It is there for a reason and traditional.Eat again in moderation and get back in track.
    You don’t need to have two times malai kofta.Have one serving.That is not tough!!

    Sweets..when you have cravings,Have dates,peanut jaggery mix,roti with jaggery and ghee or even one sweet.The word is “portion control”.


    Most important..before reaching your goals,never ever make the mistake of mentioning your weight loss journey to anyone.Even the most nicest people will have their moments and family could also discourage you.Silently keep doing what you have to do.
     
  9. anika987

    anika987 Finest Post Winner

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    5 minutes of guilty pleasure of eating or the body you wanted for years?? Keep a reminder of that.

    Always..Always eat in advance better you leave out.A plate of hot poha,upma,dosa or idlis before you step out.Even if you get tempted..your mind will be thinking to be in control.Sometimes,you won’t even feel tempted.

    If you want to eat,go ahead.Eat in moderation.

    When you order out,do not order two appetizers and one entree.You want chole batura? Have it! Stop with that.Do not go for another bhel Puri or sev puri etc.

    Festival food is not bad as it is branded.It is there for a reason and traditional.Eat again in moderation and get back in track.
    You don’t need to have two times malai kofta.Have one serving.That is not tough!!

    Sweets..when you have cravings,Have dates,peanut jaggery mix,roti with jaggery and ghee or even one sweet.Its okay.The word is “portion control”.


    Most important..before reaching your goals,never ever make the mistake of mentioning your weight loss journey to anyone.Even the most nicest people will have their moments and family could also discourage you.Silently keep doing what you have to do.
     
  10. anika987

    anika987 Finest Post Winner

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    ghee is good fat:)
    Have two teaspoons a day.It controls inflammations and is very good for health.never skip ghee.
     
    Last edited: Jan 8, 2020

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