Dr Qayum Hamid Changal
Most of the health related issues are related to being overweight or obese. During the past couple of decades if our life style has taken a couple of steps forward, the unhealthy part of it makes us literally sick, physically as well as mentally.
Today, I would like to share my own principles and rules that helped me reduce the weight by almost 15 kilograms in less than four months. Ofcourse it is incredible. But, it takes a lot of patience, energy, resolve and sacrificing a lot more than your own expectations.
Let us discuss it point wise, one by one.
Confidence and self-belief
It is the initial step towards any workout you start. As they say, well begun is half done, it is a very crucial attribute. I understand seeing ourselves in the mirror nothing seems right. At times we are so pessimist that we convey to our inner being that it’s the end of the world.
Frankly, it is not. Nobody is perfect, we have to strive to be better than what we were a second before. The feeling of belief that we could do it in itself is the very part of weight losing mission. Conviction matters and uncertainty kills your aims.
Initially no need to set a goal
No need to throw yourself in the pool of stress by setting some numbers as your goal, at least not in the beginning. See, the fact is the first month of your workout may not yield much. But, trust me, you are already in to the right path. It is a starter, making yourself ready and toning the body for the larger cause.
So, relax and do not give up. Rome was not built in a day or two. It takes time.
Schedule
That’s how I do it, five days a week. Each morning after Fajr wear your jogging dress and sports shoes. The time should be at least 30 minutes and at most upto 45 minutes each morning. Have a brisk walk, better if you could jog a bit.
In case you don’t have time in the morning, choose evenings. For me, in the beginning two and a half months it was 30 minutes session, followed by 45 minutes for the last one month or so. Fridays and Saturdays, I prefer taking the rest making sure the body does not go into wear and tear mode.
Don’t skip your breakfast
Breakfast is the most important meal. Researchers do believe that breakfast actually helps in reducing your weight, provided it is healthy. For me, I keep it simple. First of all after the jogging, I have a glass of warm water, fresh lemon juice and a spoon of honey mixed in it. It does wonders.
I follow it by drinking at least four to five glasses of water. After bath, my breakfast is two boiled eggs, olives, fruits and dates. Olives as not available everywhere, you may skip it.
Lunch
At lunch, I try to keep it lighter. I have one roti/chappati with either vegetarian or non vegetarian stuff. Generally, I have mutton or chicken two times a week, rest of the days followed by vegetables and dal. And, rice I only take one time a week, Fridays.
Snacks and dinner
Around 6 pm I prefer a cup of milk tea and some snacks like chicken nuggets, or biscuits.
Dinners I skip. Instead I have some fruits or salad in the evening time.
Limiting salt
When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to five pounds of fluid loss when you get started.
Cut down on sugar
Sugar is the slow poison for your health. It increases your weight slowly but surely. I stopped all the sweet dishes, including my favourites. That’s why I earlier mentioned that one of the key attributes is the sacrifice. Now I have the sweet dish only once or twice a month, not more than that.
Avoid fast food
Earlier, I was a big time junk food freak. But, since I started the weight losing assignment, I gave up my fast food habits. Now I consume it only on rare occasions, hardly once or twice a month. Really, giving up on your junk food works wonders.
Quit smoking
Though I’m not a smoker, neither was before, but I found it important to mention here. Once you quit smoking your body is more active and strong. That enables you to go for the more result oriented work outs.
Don’t supersize it
First, I mentioned reducing your fast food habits. Now if you are out for some occasion to any restaurant, make sure you order the smaller meals. Honestly speaking, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets, or may be a small sized burger. In short, whatever you buy to eat, don’t bring the larger meals.
Stop fizzy drinks
I guess that was the most crucial part of my weight losing resolve. All these fizzy drinks like Pepsi, Coke, Sprite, etc are full of sugar. It literally increases your weight a lot more than you expect.
So, kindly completely give up on these fizzy drinks. Instead help yourself with a fresh juice.
Say no to butter, creams, bakery, or any food with excessive fat. Take animal fat but not in high proportions.
Once you start it, don’t give up. As I mentioned earlier, we require patience, persistence, determination and stick-to-it-iveness.
All the best for your road to weight loss.
