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This article is intended for educational purposes only. And though all information are provided in good faith, we cannot guarantee their accuracy. As such Londoni cannot be held responsible for any problem which you may experience as a result of this article.
Please consult your local doctor or a specialist for your medical problem.
We sincerely hope that you - or anybody else that is suffering from this illness - make a quick recovery and have great health.
- Part 1: Emotional intelligence
- Part 2: Nutrition
- Part 3: Exercise
- Part 4: Bengali & weight loss
- Part 5: Obesity - COMING SOON
Action checklist for weight loss
Before losing weight:
- Get health checkup by doctor. Get advice on nutrition and exercise that is suited to you. Learn to make all the food you enjoy but learn the healthy way
- Check your BMI (Body Mass Index) and waistline to determine your healthy weight range
- Set realistic and healthy weight loss target. Determine how much you want to lose and within what timeframe. Make sure this is realistic and does not prove to be a health risk. Aim for around 1kg (2.5 lb) per week
- Sleep is important in weight management. Get between 6 - 8 hours of sleep daily
- 3 parts to losing weight: emotion, nutrition, and exercise
1. On an emotional level:
- Develop a mindset for success inside your head and around your home. Learn to love yourself and work with your body to achieve your goal
- Be active in your pursuit of a healthier you
- Beyond mere weight loss, set a meaningful goal that is personal to you which will motivate you permanently to keep the excess weight off
- Get family & friends to support you
- Nutrition is THE key to weight loss. It contributes 80% to your weight management. Get this right first
- Stop comfort eating/emotional eating. Realise food is not the solution to deeper emotional problem. Comfort eating will merely add to the problem, not take it away
- Avoid fad diet. Create a sustainable lifestyle. Make healthy eating the default rather than the exception
- Keep a food diary for 5 - 7 days. Find out your eating pattern. This will help you to modify it, if necessary, to develop better eating habit
- What triggers your weight gain? Which food and/or drink puts weight on you? What situation causes you to comfort eat? Find out your fat trigger and bring it under control
- Remove junk food and comfort food from your home. Turn your home into a fortress by stocking it with good, healthy food
- Avoid or reduce food high in fat (especially saturated fat and trans fat), sugar (especially processed sugar), salt, and carbohydrates
- Restrict fast food and take away food completely. Treat yourself once or twice a month at the most
- Eat more lean protein and vegetables (especially green, leafy vegetables)
- Don't skip breakfast
- Drink water first thing you wake up and drink it regularly throughout the day to keep body rehydrated
- Snack on healthy food between meals to re-energise and prevent starvation
- Replace day-to-day unhealthy food with healthier alternative
- Don't eat meal 3-4 hours before going to sleep
- Try 'intermittent fasting' and/or 'time restricted eating'
- Combining moderate-intensity physical activity with right nutrition will accelerate your weight loss process
- If necessary, think of exercise as "instant mood booster" and "emotional eating repellent"
- Play sport. Take up an active sport that you love (as long as there's no health risk). Make sure you get a good sweat after doing it
- Do whole body or multi-joint exercises to burn more calories
- Alternate short high-intensity interval training (e.g. 10 minute) with longer moderate-intensity session (e.g. 45 minutes). For interval training work at 80 - 90% of your intensity scale and repeat exercise between 5-10 times. Challenge yourself but do it safely
- Combine both cardio and strength (or resistance) training for optimum workout
- Light-moderate intensity exercise before breakfast can burn more calories. Drink water before starting
- Have healthy snacks and drinks pre-workout, during workout and post-workout
- Drink water regularly to keep rehydrated
- Walk more. Try to walk 1 hour a day. If you can't, brisk walk for 10 - 20 minutes daily
- Diversify workout (e.g. routine, duration, intensity) and/or classes to keep body guessing and motivation high
- Exercise a minimum of 4 times a week
- If you can't attend a gym do exercise at home. If there's no equipment, do a mini but intense circuit (e.g. squats, press-ups, lunges, and sit-ups)