Say no to those extra calories

RESTRICTIONS

If tucking into a plate of steaming hot pakoras or delicious sweetmeats is your idea of teatime break at work, you are not alone. For most of us, munching on high-calorie food spells the ideal way to satisfy those frequent hunger pangs during office hours.

It is often a herculean task to take out time from office, hit the gym or go for a walk to burn out those extra calories. This frequently leads to a surplus of calories, leading to obesity and sluggishness. But do not fret. Slight tweaks in an individual’s regular diet and lifestyle can help manage  calorie intake despite busy schedules.

Consumption of fibre-rich food like wholegrains (oats) and fruits such as apples, bananas, guavas, pineapples, and strawberries, which contain vitamins and antioxidants, is helpful in satisfying hunger pangs. While outdoor activities can be an ordeal, one can indulge in indoor activities such as yoga and treadmill to burn calories. It is recommended that you indulge in physical activity for 60 minutes daily, splitting it into three sessions throughout the day, each of 20 minutes.

Caloric restriction — that should be the modus operandi for all people who want to stay fit, especially during winter, as putting on excess weight is a bad option for one’s health in the cold weather. Not just how much we eat, but also what we eat and when we eat makes a difference to our weight. Another way to restrict calories is to cut down sugar intake. But, considering that many of us may find it difficult to stay away from sugar, it is better to look for healthier alternatives. And low-calorie sweeteners can be a good choice. The American Dietetic Association states that consuming sugar substitutes in place of sugary foods prevents unwanted weight gain.

Another method of managing one’s weight is to get enough sunlight. Serotonin is a chemical in the brain that regulates an individual’s appetite. Getting exposure to enough sunlight maintains the right levels of serotonin, helping people manage the urge to snack or binge on food frequently. So, taking small steps can make a lot of difference to the overall health of an individual. With moderate physical activity and a healthy diet, it is time to drive away those extra inches.

(The author is chief clinical nutritionist & HOD, nutrition, Apollo Hospital, Bengaluru)