By Keerthi Sreejith, Candok Health Coach @ candok.in
People love food and they decide their lifestyle choices. Humans are emotional beings with an ability to rationalize, so are the changes we make. We all have different reasons to lose weight- to look good, to become healthier, to get ready for marriage, etc. Elderly people with chronic conditions trying to lose weight need different care and personalized approach than young adults trying to lose weight.
Lifestyle changes and our inability to adapt to the changes are major causes of obesity, a major worry in public health. We now see a lot of young adults, more than anytime before, willing to lose weight and fit into their old jeans. The fast life forces us to eat on the go, lack of time for exercise and stressful work conditions are major contributors. With the given context for those who are working from home, sedentary lifestyle and continuous eating while at home are also adding to gaining weight.
Maintaining a healthy weight helps an individual have more control on their well being and happiness. For those of you who are overweight and on your weightloss journey the following write-up may be of use.
Weight loss includes a decrease in overall body weight and this may be from loss of water content, fat or even muscles. Most instances of weight loss arise due to the loss of body fat, but in some extreme or severe conditions there are chances of protein and other substances getting depleted. Losing muscle would lead to loss of strength, causing neuromuscular disorders, loss of endurance and increased risk for injury. Sufficient amount of protein intake is recommended to prevent these conditions as proteins are an essential part of a healthy diet.
Importance of proteins to lose belly fat:
Proteins are made up of chemical building blocks called amino acids. Function of amino acids are to build and repair muscles, bones, make hormones and enzymes. They can also be used as a source of energy.
Protein boosts metabolism which helps you burn more calories. This leads to reduction of belly fat. Proteins also change weight regulating hormones, reduce appetite and make you consume less calories.
Considering the benefits of plant based proteins we recommend you to include a variety of beans including adzuki beans, black beans, red kidney beans, chickpeas, lentils, broccoli, spinach etc to your diet and if you are a non-vegetarian controlled portion of lean meat, egg and fish may also be included.
Necessary care needs to be taken in maintaining appropriate protein content in diet, any excess amounts will be stored as fat and will lead to weight gain. Recommended Dietary Allowance (RDA) of protein is 0.8 grams per kilogram of body weight. 1.6 to 2.2 grams of protein per kilogram of body weight is recommended for weight loss.
Make it happen:
It’s hard to believe, but in many cases making simple changes to a regular diet may bring remarkable changes in your journey to ideal weight. Strong motivation and a goal in mind helps you achieve your ideal weight, feel good and stay in control of your health and wellbeing.
Candok Health Coach can provide guidance, prepare a customized diet plan, suggest basic physical activity and guide you through your journey to reaching your ideal weight.
Understanding and applying Nutrition Series. Edited by Candok Editorial Board, Candok Lifestyle. Live Life, Naturally!