Many of us make health-related resolutions, such as losing weight, stopping smoking, or joining the neighbourhood health club. While it is common to set prime goals, experts say that setting smaller goals could do more for our health. They are less overwhelming than a big, sudden change.
Here are 10 Small Steps to Try:
1. Monitor your weight and work on making sure you are not gaining extra kilos. For that take a complete body composition analysis from a reputed centre. Then only we can identify whether your increased weight is due to muscle gain or an increase in fat. If you gain muscle weight, it's absolutely healthy. But if you are gaining fat weight, then it’s essential to check your eating pattern. Even if you gain just a pound or two every year, the extra weight adds up quickly.
2. Get moving. Do everything you can. ESCASO® GDDiET® says you can do any kind of movement, like cleaning, dancing, playing with kids, etc. Everything you can do is an activity in my book. To get in shape, you don't need expensive gyms or workout gear. Watch how often you eat.
3. Have breakfast. People who eat breakfast are healthier and weigh less than those who don't. But make sure your breakfast is full of healthy foods. Carbohydrates, proteins, and fats are the food groups we recommend putting together. You can have a normal breakfast. Avoid breakfast juices and packed breakfast foods that are high in sugar.
4. You can add all of our traditional foods to show that you are a typical Indian. I always have idly, dosa, appam, kanji, upma, poha, egg, dal, and paneer for breakfast because I'm from South India.
5. Have leafy vegetables every day. I think you should eat at least 12 leafy vegetables a week. They come from sources other than starch. Leafy vegetables are a good source of vitamins, minerals, and fibre. The bacteria in your gut feed on the fibres in leafy vegetables. You can eat leafy vegetables with red meat, chicken, and other proteins. If you eat a salad as a snack that has been cooked with a healthy fat like butter or olive oil, it will make you feel full and may help you eat less at the meal.
6. Eat healthy fats like coconut, coconut oil, almonds, olive oil, ghee, butter, and so on. Avoid bad fats like vegetable oils, hydrogenated oils, and trans fats. Mix high-protein foods with healthy fats. In an egg, for example, white is all protein, and yellow is fat. but has all the necessary vitamins, minerals, and fatty acids. So, eat an egg whole.
7. To get calcium, have two or three servings of curd or buttermilk every day. Calcium from dairy is good for your bones and may help you lose weight, too. Cow's milk makes most of us sick, so ESCASO® GDDiET® says to stay away from it.
8. When you're hungry, eat. When you're full, stop eating. When you're hungry, choose foods that are good for you. It will make you less hungry and less likely to eat too much.
9. Only lose 5 to 10 per cent of the weight you have now. But you should always lose weight if you have too much fat. To do that, you need to change the way you eat. There are a lot of health benefits, like lowering blood sugar, cholesterol, and triglycerides.
10. Write down what you eat, how much sleep you get, how much water you drink, and how stressed you feel. Write down everything you eat for the next few days and look for problem areas. Often, just writing things down can help you to correct your eating plan and sleep patterns
In my book, Escaso Code, I talk about the real reasons why people are overweight or obese and suggest ways to deal with the problem using real food. In this book, I explain how everyone in the family can eat well and stay healthy.
The book is worth buying on amazon.in and notionpress.com.
Grinto Davy Chirakekkaren
Founder ESCASO® GDDiET®
Author ESCASO CODE
Orthopaedic Physiotherapist
Clinical Nutritionist
Health & Wellness Coach
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