Obesity can be managed by exercise, dieting, food supplementation, medications, and surgery .The cornerstones of a successful weight loss are diet and exercise”. However, anti – obesity medications and surgery may be needed in severe cases.
Stages of Weight Loss:
A practical approach to weight management would make it easy for people follow the instructions.
| Abazar`s Classification of Weight Management for Non – Gym Goers: |
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Stage 1 |
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Diet + Lifestyle Changes |
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Stage 2 |
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Stage 1+ Slight Supplementation. |
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Stage 3 |
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Stage 1 + Moderate Supplementation. |
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Stage 4 |
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Stage 1 + Supplementation + Exercise |
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Stage 5 |
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Stage 1 + Detoxification + Body Cleansing |
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Stage 6 |
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Aggressive Weight Loss (Celebrity – Type Weight Loss) |
Dietary and Lifestyle Changes:
Dietary and lifestyle changes are a “must” in any weight management program. We have listed below some practically useful changes in diet and lifestyle that would help you lose weight:
1. Eat small frequent meals throughout the day and not to skip any meal.
2. Try to eat every 2-3 hours even if you are not hungry.
3. Keep your body hydrated by drinking one glass of water every 2 hours (average 2 liters a day).
4. Increase protein intake to 1.5 gr/kg/day (maximum 40 grams per meal).
5. Avoid taking simple carbohydrates (sugar and any sweets).
6. Do three changes with complex carbohydrates:
Choose low glycemic index (see “Glycemic Index” under the section of “Carbohydrates”).
- Reduce your intake of carbohydrates to at least 50%.
- Avoid having them after “Carbs Cut off Time”.
7. Keep your fiber intake at 30 grams a day or more.
8. Eat most of your foods early in the day.
9. Drink 1-2 glass of water about 30 minutes before meals to reduce appetite.
10. Eat slowly and chew food well.
11. Practice food combining.
12. Eat variety of foods (“Food Rotations”).
13. Use smaller plates and portions.
14. Fill up first on low-calories foods, such as soups and vegetables.
15. Avoid high-calories snacks and desserts.
16. Avoid overeating when being at a restaurant.
17. Take at least 20 to 30 minutes to eat a meal.
18. Avoid eating while watching TV, driving, or doing other things.
19. Do grocery shopping after eating, not when hungry.
20. Make a list of your healthy foods, shop for them, and carry them with you wherever you go if possible.
21. Put snacks and sweet foods away at home.
22. Learn about foods: carbohydrates, fatsand proteins (see “General Nutrition”).
23. Check your weight with the same scale at the same time.
24. If you were off the track, go right back to your plan, and do not make it an excuse to indulge.
25. Plan activities to occupy your free time when you might binge.
26. Learn about “Travel Diet”.
27. Allow yourself to indulge (within reason) once a week without guilt or self-judgement (Have a “cheat day”).
28. Keep a good self-image and positive attitude toward life.
29. Tell to your family and friends to support you and not push foods.
30. See your nutrition advisor for any help or food adjustment you might need.
