- Dt. Sharan Sodhi, Consultant Dietitian with 7 years of Experience in Therapeutic & Clinical Nutrition at Sir Ganga Ram Hospital and Co- Founder R.O.S.H. Care that Never Quits-
1. Keep up your motivation:
When ready to follow a balanced diet , remember to be consistent and disciplined. Don’t quit.
2. Don’t Blame your Genes:
Even if your genes have the propensity for obesity or Diabetes , there is no excuse for being overweight or obese. It just means that you have to work harder and walk a tighter rope than others.
3. Don’t succumb to fad or novel diets:
Nutrition quackery is rampant and this is largely an unregulated sector with plenty of self styled practitioners.
4. Ask Questions:
When seeking professional advice, carry out thorough research and background checks on the experts you are considering. Do not hesitate. It’s your right as a client.
5. Set Goals:
Set reasonable and realistic goals. Try to achieve your ideal BMI.
6. Plan your Eating Regime:
Plan your meals and snacks for advance. Keep your indulgence to no more than one meal a week and do not go overboard.
7.Maintainance:
Make Diet changes that can be maintained for life, quick fixes are counterproductive for healthy weight management.
8. Don’t let lapses become collapses:
Have a contingent plan. Parties, Weddings, Eating out etc, will always happen. Plan ahead!
9. Track your progress:
Make sure the results you are hoping to achieve are measurable. Focus more on short-term/weekly goals, and measure your progress.
10. Practice mindful eating:
Maintain a food diary. Increase your awareness. Learn the difference between psychological and physiological hunger.
11. Pre-Plate your Food:
Set your plate, so that you can see exactly what you are eating. However, if you like to keep busy with food for longer, you may go for seconds and thirds as long as you keep the portions small.
12. Postpone that SECOND HELPING :
Postpone it by 20 minutes – the time it usually takes for you to realize you don’t need it. It takes that much time for the stomach to send the signal indicating that it is full to the brain.
13.Be Food Wise:
Train your palate. Eating healthy and increasing your intake of healthy food substantially can help you train your palate.
14.Don’t wait – Dictum
Don’t fall for the “Don’t waste” Dictum. Do not scavenge for leftovers. To deal with your perceived need to ‘clean your plate’, remember that excess food goes either to waste or to the waist.
15. Reward yourself:
Rewarding yourself from time to time in a remarkable & smart way – not through a “Chocathon” on the weekend.
