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Sunday, September 16, 2012

Nutri well: How to lose weight fast :

Nutri well: How to lose weight fast :
If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. At nutri well we believe You’re better off finding several simple things you can do on a daily basis — along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down. Some simple changes that we suggest at Dr Surabhi jain’s Nutri Well are
1. Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods.
2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Some simple change that we suggest at Dr Surabhi jain’s Nutri Well is Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa.
3. After breakfast, make water your primary drink. Some simple change that we suggest at Dr Surabhi jain’s Nutri Well is At breakfast, go ahead and drink orange juice.
4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips — even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.
5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
6. Add 10 percent to the amount of daily calories you think you’re eating, and then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.
7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Some simple change that we suggest at Dr Surabhi jain’s Nutri Well is that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
8. Walk for 45 minutes a day. The reason Nutriwell  suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Some simple change that we suggest at Dr Surabhi jain’s Nutri Well is Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. Some simple change that we suggest at Dr Surabhi jain’s Nutri Well is serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
11. Clean your closet of the “fat” clothes. Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.
12. Downsize your dinner plates. Studies find that the less food put in front of you, the less food you’ll eat. Conversely, the more food in front of you, the more you’ll eat — regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they’re not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

Dr Surabhi Jain

Consultant Clinical and Public health Nutrition, Metro Hospital
Nutri Well Clinic
Phone: 9451940465, 9648888820
mail i.d. :

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