Sure and Easy Steps to Fitness

With changing life style Indians are gradually drifting towards problems of western countries. This was earlier noted in Indians settled in west. Medically the basic problem is that of obesity and lack of fitness with diabetes, hypertension and associated ailments.

Let us consider main reasons for obesity.

Diet: Fiber containts of our diet have reduced drastically. This leads to eating more quantities of carbohydrates to feel stomach to feel satiated thus increasing Calorie intake. In addition this lack of fibers is also responsible to increased incidence of conditions like Appendicitis, Colitis, Diverticulosis of colon, Carcinoma of colon, Gall stones etc.

Fast Foods: As name suggests they are easy to digest made easily from refined raw materials and hence lack fibers and are very reach in fats and calories.

Lack of exercise: People staying in villages usually on an average walk about three kilometers daily. Here in cities we may be averaging one km per day. This lack of movements and exercise reduces our metabolism with reduced calorie requirement. As a result we store those excess calories on our waist.

There are many diets and types of exercises suggested to overcome basic problems of obesity and lack of fitness. People start them, continue for some time and then give up. If we are looking for lasting solution then let us consider some basic rules.

Body mass index is right way to calculate right weight for a person but it is little tedious. As a rough guide one can consider following thumb rule.

Males: Height in inches = kgs. Optimum weight.

+ 10% Maximum weight.

Female: Height in inches = kgs. Maximum weight.

-10% Optimum weight.


Weigh yourself on same scale preferably your own once a wk. Now let us look at dieting.

Our diet consists of proteins, carbohydrates and fats. Proteins work as building blocks and are essentials for upkeep and repairs of wear and tear. If you do not take adequate proteins then there will be muscle loss. Main sources of proteins are meat, poultry, fish, lentils etc.
Carbohydrates are fuel or calories we burn for our daily activities even while we sleep. They are essential to keep our body functioning. Carbohydrates are not stored in body except in form of some glycogen in muscles and liver. Main sources of carbohydrates are wheat, rice, jowar, bajara, maize, potato, beat roots, sago etc. Fats are again fuel and excess is stored in body stores mainly under our skin all over more particularly on buttocks, waist and lower limbs. Any extra calories we consume are converted to fat and stored in our body. This stored fat is essential as it gives insulation (fat people can tolerate cold better). Main sources of fats are oils, butter, ghee, animal fats etc.

All these are also inter convertible in body. Even proteins can be used as fuel as you can see in drought when people loose their muscles. We also need minerals, vitamins and trace elements, which we get from our usual diet.

Now how to loose weight? First of all increase your daily calorie expenditure. Few easy steps can do this. First leave that couch. Be active in the house or at work. Do your own work instead of ordering people around. Daily exercises will help a lot. Daily brisk walk for 30 to 40 minutes is essential. One can also do light exercises for 30 minutes. Younger people can do heavy exercises but for people past 50 or those having any ailments can do light exercises. Do you remember exercises we learned in school during our P.T. They total about eight to ten different movements of arms and also legs. They can be easily done at home preferably in front of mirror. To start with go slow and do these movements each 7 to 10 times, go on increasing till you can do about 40 to 50 times each which should be your target. This will take one hour of your time and you can do it in two or three sessions and not continuously. This will add to your fitness and you will fill the change in 2-3 months.

Now about diet which is the major issue. If you are overweight take following steps. First cut out all fats. Also cut down carbohydrates. Easier way is cut all fats and that reach gravy. Next stop eating potato and beat root. Cut 1/3rd portion of bred, roti and rice. You may feel hungry so feel yourself with vegetables without gravy. Remember potato is not to be considered as vegetable. Isn’t this easy? Other way is keep a pocket diary and note everything you eat or drink including that small chocolate or sweet every day. After 7 days you will know what is your average intake and then cut down 1/3rd of that. Keep on weighing yourself once a weak. Once you reach your target weight you can adjust your diet to maintain that.

I wish you success in your effort and assure you that this will definitely help you without any fancy diet. What you need is will and determination and encouragement from your loved once as they are also going to benefit.