Weight Loss: Myths & Truths

There is so much information about tips and tricks about weight loss on the internet and so many advisers around, that the true information often remains hidden in the noise of disinformation accentuated by marketing tactics. Today we try to clear that noise a little bit and try to draw some basic principles of weight loss which will always remain true.

Do you really need to shade some Kgs?

Ask yourself this question first. One needs to check BMI first, it should be between around 19 to 24 and if it’s already towards the lower end of this range then further weight loss will be harmful for your body.BMI is the body weight divided by the square of the height.

The myths!

It’s a big market so is the manipulation and narrative building about weight. There are so many people advicing about at home ways of reducing weight, prescribing various ayurvedic or allopathic medicines, companies selling various products but as far as allopathy( what we practise as a Physician)  is concerned we don’t endorse any medicine or product for weight loss, because there isn’t any (few drugs are there but with no clear cut benefit with many side effects). Few myths i would like to burst here:

• Green Tea won’t reduce your weight, rather avoid tea all together.
• Early Morning Warm water intake will not do anything.
• Extreme starving or extreme heavy exercise. Avoid these things.
• Weight loss diets! No there aren’t any! Balanced Diet is what you should always stick to.
• Detox body! Sorry there is nothing Toxic in your body.
• And there are many more! Please consult a Physician (MBBS MD Medicine) and not self proclaimed weight loss experts.

The Truth!

It’s all about calorie intake vs calorie burn? Not rocket science!
The basic principle is ‘ burn more than you eat’. Now there are two ways to tilt the balance towards burning more:

1. Reduce the intake! Whatever your current diet schedule is, keep it the same and slowly reduce the quantity you eat each time every week until you start to notice weight getting reduced at the rate of ½ to 1kg per week while keeping ‘Balanced Diet’ of carbohydrates( rotis/chapati, rice), proteins ( Lentils/Dals), fats(oil/butter) and micronutrients (vegetables/milk/eggs) with plenty of water. The secret is one shouldn’t feel too hungry all the time and also reduce total calories intake. So modify diet to increase fiber intake so that your stomach gets full early and automatically your calorie intake is reduced and also increase water intake.

Tips to reduce calorie intake or increase fiber intake:

1. 1. Avoid sweets.
   2. Divide your diet into 4 small meals and drink plenty of water in between so that you won’t feel hungry.
   3. If 4 small meals is not possible then, stick to 2 meals a day, no tea or snacks or desserts in between with plenty of water.
   4. Don’t sieve flour while making rotis or chapatis.
   5. Eat more vegetables than rotis or rice.
   6. Oil should be unsaturated fats i.e. Soybean oil, sunflower oil, safflower oil, olive oil.
   7. Avoid saturated fats such as palm oil, coconut oil, butter/ghee, deep fried foods    

2. Burn more! Whatever your current diet schedule is, keep it the same and slowly increase the exercise regime until you  start to notice weight getting reduced at the rate of ½ to 1kg per week while keeping a ‘Balanced Diet’. Sports as exercise is the best option to go. Brisk walking ( more muscles are involved for this type of gait) is better than slow walking or slow running. Never bother about calorie calculations!

3. Do Both Together! Most of the time doing both together is required if the target is quite distant. And remember there are ‘No Shortcuts’.

For expert advice consult your ‘General Physician’(MBBS MD Medicine). A General Physician is someone who understands human physiology, disease progression and its treatment especially lifestyle related disorders and is most suited to advice on weight loss.