How to plan your diet to lose weight?
Even nutritious foods can make you gain weight
“Many people think if it’s healthy, you can eat as much as you want, but it’s important to limit ‘recreational’ eating, no matter how healthy the snack.”
When you eat is just as important as what you eat
“When you eat is important for weight loss. Starving all day and eating a big meal at the end of the day is counterproductive. No matter how nutritious a meal is, if eaten too late in the day, one does not have the time to burn it off and use it for fuel for the day. It ends up being stored in a body gas tank (the fat cells) you can’t readily access.”
Reaching your goal weight isn’t the end
“It takes fewer calories and more energy expenditure to maintain weight loss than it takes to initiate weight loss. So if you let up once you start losing weight, you will gain it all back and then some! The good news is that when you start losing weight, it becomes easier to do more things like spending extra time on the treadmill or doing more resistance training reps. The idea is to continuously challenge yourself.”
Listen To What My Patients Say
I am Dipti Raut from Mumbai, I used to be 92 kg. Health issues were my primary reason and hence I decided to lose weight. Firstly I consulted dietician so that I could plan a proper diet. And I was so lucky that I got the best dietician, who helps you to lose weight by making you eat and stay healthy, thanks a lot Shilpa Joshi, RD ma'am. Along with gym sessions, I also started reducing carbohydrates in my diet. I lost weight gradually but steadily and went down to 72kg. I think what worked is a combination of sustained and regular exercise with a healthy diet. It was not a miracle but my discipline and support from family, dietician, and friends that yielded results. Hard work with true dedication is always rewarded with delicious fruit.
I was appr 97 kgs when I started seriously thinking about weight loss. I took up to playing badminton, to begin with, and as a result, lost 7 kgs in the next few months. While I continued to play, the weight loss stopped. I got a recommendation to consult Shilpa Joshi, RD and that would turn out to be a key trigger for me. The key issue she had was to ensure that I have enough energy to play and also reduce calorie intake to ensure weight loss. She ensured that the diet plan will provide me enough energy to continue to play and also lose weight. The diet plan involved eating normal stuff which is available at all households and no powder or food was recommended which was a quick fix or medicine to burn fat. I am happy to say that today I weigh 80 kgs, have enough energy to continue playing my sport and also eat enough to fill my stomach. All credit to Dr. Joshi to have helped me in achieving this goal."