Weight loss and fitness are most often the two things that people want when asked about their health goals. It should be kept in mind that weight loss does not equal fat loss. There is a big difference between the two. Some, in an attempt to lose weight skip meals, snack on junk food and expect to lose weight. They are surprised when their weight stays the same or even increases. This could be due to an increase in fat accumulated by excess unhealthy calories and a lowered metabolic rate. When calories are severely restricted, the body’s metabolism slows down; protein gets used for energy instead of muscle building and tissue repair. Weight lost is muscle mass and not fat. There is also an increase in chronic psychological stress and cortisol production which again leads to weight gain.

Healthy nutrition needs to be a sustainable lifestyle change. Break things down initially so you are not overwhelmed. Small steps can be easier and they produce changes which impact enjoyment, results and motivation.

1. Water and ProVe

What are we trying to ‘ProVe’ here? Start out by drinking more Water, eating healthier Protein and increasing Vegetable intake. Not so hard is it? These nutrients are at the core of fat loss. Healthy fat and carbohydrates are also part of a balanced diet. But for starters let’s focus on water, protein and vegetables.

Water:
This crystal clear liquid has no taste, odour, colour or calories! How many times do we forget or even brush aside our need to drink water. Being dehydrated leads to feelings of irritability, headaches, fatigue, problem focussing, muscle cramps and hunger. These symptoms can occur when a person is dehydrated by just 3%! Drinking water helps burn calories, which is known as resting energy expenditure (REE). 10 minutes after drinking water, the REE increases by 24-30% and this lasts for 1 hour after. Studies done in middle aged people showed that drinking water before a meal reduced the amount of calories eaten by 13%. Drinking water after exercise helps with recovery and hydration which prevents cramping.

Protein:
•    Protein helps build muscle, an increased muscle mass also helps to burn fat. Protein is dense and keeps you full for longer. This automatically decreases the calories we take. You may also not feel tempted to go for that second helping. Since protein is dense it causes a thermic effect in the body, which means your body burns more energy while digesting and absorbing dietary protein. This is known as the Thermic Effect of Food (TEF).
•    When protein is paired along with whole carbs, it slows down the absorption of sugar from the stomach to the bloodstream. This prevents a spike in blood sugar levels and prevents unhealthy food cravings.
•    The human body cannot burn fat without using either protein or carbohydrates. While exercising, protein is lost. It is essential to eat good quality protein to preserve muscle. Your requirement increases after exercising which is why it is important to have a healthy post exercise snack. A glass of skimmed milk or a protein rich smoothie helps in the repair and growth of muscle.
•    Researchers have studied the chain reaction of signals that send satiety messages to the brain after a protein-rich meal. This research showed that protein produces a peptide called peptide YY (PYY), which is linked to reduced appetite. (Appetite-suppressing' effect of proteins explained by researchers By Nathan Gray+, 09-Jul-2012)

Vegetables: 
A lot of people share a love- hate relationship with vegetables. But these actually help in weight loss, so load up! Research shows that regardless of the caloric content, we tend to eat the same amount of food every day. To lose weight, stick to lower calorie foods like vegetables and make up this volume. You can still eat the same amount of food and yet you will be losing unhealthy fat. How cool is that! 

Take home message: Taking these nutrients seriously you will begin to see a change on your plate and weight! Drink a glass of water 10 minutes before eating. Prioritize your choices and serve yourself protein and vegetables first. You could start your meal with a big bowl of dal or boiled channa/ sprouts or even a piece of chicken or fish cooked in a healthy way. Along with protein, eat vegetables. Make sure that sabzi’s are not cooked with a lot of oil or that they are not deep fried. Steamed or boiled vegetables work best. End your meal with a small portion of steamed rice (brown rice/ Daliya would be a healthier option) or a single phulka. 

2. Preparing meals

Do you skip meals? Most often breakfast is skipped due to the rush to get to work in the morning or waking up late for those who work in night shifts. Identify the meal that you skip. It could also be lunch due to hectic work schedules and unplanned meetings during the day.  Skipping meals leads to an decrease in blood sugar which causes mood swings and unhealthy cravings. Don’t deprive yourself of nutritionally sound choices.

Pre planning helps to have an idea of what your meals look like for the week. If you do not have time to pick up groceries on the weekdays, shop for the week’s vegetables, protein and carbohydrates on a weekend. Make a list and stick to it. Once this is done, make time during the week (it can be 1 weekend day and 1-2 weekdays) to cook.  Or you could also cook everyday either in the morning or evening depending on your work timings.

The advantages of having home cooked meals are that you are able to control the portion sizes, oil intake, salt intake and overall food choices. You will be able to cut down on extra unhealthy calories and improve your overall nutrition. In the long run eating smart will help you burn fat and stay healthy. 

3. Healthy Exchanges

Swap unhealthy food choices for a healthier alternative. 

4. Slow and steady wins the race

In the hype to lose weight, don’t set unrealistic goals for yourself. A sudden drop in calories will affect and slow down your metabolism. With exercise too, start gradually so that you do not get an exercise related injury or get fatigued too soon. Sudden drastic weight loss is neither healthy nor sustainable. Exercise along with clean eating will result in a negative caloric balance and will cause fat loss.