Weight loss is a fascinating science and an elusive one too- we know too much, yet we never know enough. Most often we try the same weight loss technique that worked for us 10 years ago. Or we see weight loss supplements and meal replacement shakes with suspicion, fearing little research on its efficacy. Not to forget, how we lose sleep to hit the gym to shed excess kilos. But it ain't that simple. We spoke exclusively to Dr Anjali Hooda Sangwan, MBBS, MD (Internal Medicine) (USA), obesity, metabolic medicine and clinical nutrition consultant. She is also the director of LiveNutriFit.
Weight loss in 20s, 30s and 40s
In your 20s, the weight loss efforts bear more fruits but with every decade the metabolic rate slows down and body gains extra pounds even if you control your eating and exercise well. And if you eat the way you ate in your 20s, the weight will only increase. One has to decrease calories with age as body is not equipped to burn large amounts of foods.
As you age, you need to concentrate on good foods that are rich in nutrients, like fruits, nuts, complex carbohydrates and vegetables. Junk food or foods with empty calories like donuts, pastries, sweets need to be occasional treats only. Eating dessert after every meal is going to pack up pounds.
Are meal replacement shakes ok to use?
Sometimes under doctor's supervision, you can take meal replacement shakes, however, one should not attempt these on their own or blindly following some marketing companies. It's important to know that there is nothing like real food. Meal replacements are occasionally done for very obese or for medical reasons again under doctors supervision.
Even weight loss supplements should be taken under expert supervision. Some FDA approved weight loss supplements can really help in weight loss.
Breakfast after a heavy dinner?
Heavy dinner doesn't mean you skimp on calories next day in breakfast. As a matter of fact, many studies have shown that skipping breakfast will make you gain weight. My suggestion is to start fresh the next day. There is no compensation for the heavy dinner.
The ideal way to remove water weight
Drinking enough water is the easiest way to get rid of water weight. Also, having potassium rich foods help. However, if you have water retention chronically, then it's time to see the doctor.
Removing dairy helps weight loss?
One must not remove dairy from their diet if they don't have other sources of calcium. Many vegetables have calcium and it's not necessary to remove dairy. However, if you are lactose intolerant, it's a given that dairy will not be on your list of foods. Dairy removal is mainly done by specialists in certain conditions like high cholesterol, heart disease or morbid obesity. If your body can tolerate dairy, continue to have it; just make sure the milk you consume is good quality, preferably organic.
Worst diet fads
I have seen some people follow seven day weight loss diet, in which you eat only one thing all day. It is by far the worst diet fads I have known. Second is eating burger pizza and instant noodles and then compensating those calories by practically eating nothing. This leads to loss of hair and all sorts of nutritional deficiencies. Third is the no salt diet. Salt is the only source of iodine for thyroid patients and if salt is taken away for prolonged periods result is low functioning thyroid thus more weight gain later.
Source---- times of India.
