Villages of India.
Villages are soul of India. Mahatma Gandhi was in favor of Gram Swarajya. His ideal was that villages and villagers should be self sufficient. Today we have progressed and India is shining as was predicted by Ataljee who also deserves the credit but what about the poor? All prosperity is hogged by rich and influential. Very little is percolating down.
To change this we need brilliant and compassionate leadership at decision making levels. First and basic major change has to be decentralization of power. Major policy decisions should be taken at higher levels and broad guidelines should be laid down for day to day working at village level. Participation of villagers through village panchayat is must and necessary for all to feel that they are part of the procedure and responsible for decisions which are for the common good. Panchayat members should be elected by the villagers through democratic means without interference by political parties and local rich and powerfuls.
Common resources like water and surplus grazing land should be used for benefit of all.
Water management if done properly can bring prosperity to villagers as shown by many good leaders in Maharashtra, Rajasthan etc. Many places grazing land is used for cultivation of grass which is used by cropping it by people. Wanton grzing which is harmful is not allowed. For this surrounding forest and government land will have to brought under care of entire village. Village Panchayat and villagers will be responsible for planting and maintaining trees and grass lands and can reap the benefit for common good. Wherever required government authorities should guide them and help them without undue interference. This will also help in stopping wanton destruction of our forests. Villagers will also be alert about preservation of wild life which is essential for health of forests. As such we have only 1411 Tigers left. When villagers prosper they will stop migrating to urban areas with reduction in problems of undue urbanization. Education at village level should be given top priority. Teachers willing to stay in the villages and teach should be given very good pay and all the facilities. This spending has to be done by government and villagers should not be burdened. With education women’s condition will improve and they will get better participation.
Many social workers are working in various villages in Maharashtra. Exemplary work carried out by Magseyse prize winner Rajendrasinhji in Rajsthan is worth repeating all over the country. These kind of works if encouraged by governments will go a long way to improve condition of our villages. With prosperity all other secondary amenities will reach villages and country’s industries will have captive domestic market.
Thursday, March 18, 2010
Thursday, March 11, 2010
Evolution of Sex
Evolution of sex.
Evolution has taken a turn when bisexual reproduction came into existence. Sexes segregated as male and female. Main reason was propagation as has been described in ‘Selfish Genes’ by Richard Dockins. All this developed to achieve transfer of gametes i.e. of sperm to join with ovum. In some fishes ova are liberated in water by female and simultaneously males release sperms in water and fertilization is achieved outside. This needs very large no. of ova and sperms. Thus there was waste and chances of successful fertilization were less. Nature was looking for better way of transferring sperms from male to female body. In birds both sexes have openings called cloacae. Transfer of sperms from male to female takes place when they come in to contact. Later in animals and even in some fishes and insects separate sex organs developed for more efficient transfer of sperms to female body. This needed mating or copulation. For successful propagation pleasure of mating developed. This became the point of attraction between the sexes. In some species female are receptive and males are attracted to them during very short period of few days when sex hormones production in their body is at the peak. This is at times controlled by external factors like availability of food etc. In some species it became cyclical with cyclical menstrual cycle of female. In many species female is receptive only for a short period and after successful mating male and female part not to see each other till or well after the cubs have grown and become independent when they leave to form their own territory. In some animals once bonded together male and female live with each other raising offspring’s together. They live sharing and caring for each other till one of them dies. Some live in groups dominated either by females or one or more males. In such cases both sexes are polygamous and polyandrous.
In primates menstrual cycles have become more predictable. In humans menstrual cycle is approximately 28-30 days. Meanwhile with development of brain and acquirement of various sensations, the pleasure of sexual proximity including copulation became apparent to some animals and humans. This led to development of sex for pleasure. It is used not only for procreation purpose but also as tool of appeasement and sign of submission in some primates. In Bonabo apes in Africa the troops are dominated by females as against other apes. They routinely indulge in sexual contacts namely rubbing the genitals with each other to diffuse tensions or as submissive gesture. A casual observer may think them to be oversexed.
In wilderness the existence itself is a challenge and all living beings are faced with the same challenge most the time. Survival of the fittest is the rule. With the fight for existence there is hardly time for anything else. With increased hormonal levels which vary periodically in different species sex becomes important during that period. In more advanced species like some monkeys and apes etc. sex has become more frequent and has also developed as part of social event. Also some forms of self appeasement like masturbation does takes place. This is noticed more so in caged animals, those have nothing to occupy them and are bored.
In humans sex has evolved to its highest level. It is accepted by almost all as bliss but same time some have tried to label it differently. Some have described it as a cardinal sin. According to them celibacy is the greatest virtue. Some have gone to other extreme and indulged in it to no end. Some have used it as a sign of dominance while some have used it as a weapon or bargaining tool. Normal accepted form of sex is intercourse but there are variations which were and are taboo in some communities. Sex itself is not bad. As with fire or any weapon the person using it and their purpose may be bad. Sex between consenting adults with mutual understanding is not a sin. It is like any other physical need. Attraction of opposite sex is natural and common but there should not be force or taking advantage of other’s weakness. Also social morals and norms must be considered.
There are number of cases of variation as attraction between individuals of same sex which is termed Homosexuality. Why this occurs is not fully understood but some countries have accepted this as a natural variation. Some people are bisexual with different grades of preferences. Society by and large must understand the variation and not consider it as anything abnormal or a sin. One must remember that at one time in some societies left-handedness was considered as abnormal and evil. People have tried to change this with disastrous results at times. Some people are ambidextrous with resultant added advantage. Societies by and large have accepted left-handedness as normal. Twin birth in many old societies was considered as sign of promiscuity of the female. And one of the offspring was killed in some. Now its scientific basis is explained and accepted by all. Similarly society will accept sexual variations. There are certain variations that are harmful to other members of society and can never be accepted. Some variations if accepted mutually by consenting adults then other members of society should have no objection to it. Prostitution in itself is a variation but is accepted by society to certain extent as necessary evil. Prostitution or sex trade should never be forced on anyone which is definitely a crime. It is duty of government and police to protect all the citizens. It is high time government changes the ancient laws regarding homosexuality etc. which have been removed by advanced countries. We still cling to those old laws framed by British which they themselves have changed in their own country. This law has resulted in gays and lesbians to hide their natural likings and live double lives. Anti social elements take advantage of this situation. It is duty of our leaders and government to change old law which criminalizes homosexuality.
In many modern societies marriage as an institution is loosing its place and incidence of divorce has risen to very high level. Co-existance is possible by mutual respect and understanding but many marriages just exist by submission or subjugation. Many others continue because of pressure of society, peers, presence of children etc. Human society is not likely to reach perfection as long as variations in thinking and understanding persist. Speed of understanding and accepting variations in people varies. This enlightenment and broad mindedness in societies may take long. I am sure in near future wisdom will prevail.
Evolution has taken a turn when bisexual reproduction came into existence. Sexes segregated as male and female. Main reason was propagation as has been described in ‘Selfish Genes’ by Richard Dockins. All this developed to achieve transfer of gametes i.e. of sperm to join with ovum. In some fishes ova are liberated in water by female and simultaneously males release sperms in water and fertilization is achieved outside. This needs very large no. of ova and sperms. Thus there was waste and chances of successful fertilization were less. Nature was looking for better way of transferring sperms from male to female body. In birds both sexes have openings called cloacae. Transfer of sperms from male to female takes place when they come in to contact. Later in animals and even in some fishes and insects separate sex organs developed for more efficient transfer of sperms to female body. This needed mating or copulation. For successful propagation pleasure of mating developed. This became the point of attraction between the sexes. In some species female are receptive and males are attracted to them during very short period of few days when sex hormones production in their body is at the peak. This is at times controlled by external factors like availability of food etc. In some species it became cyclical with cyclical menstrual cycle of female. In many species female is receptive only for a short period and after successful mating male and female part not to see each other till or well after the cubs have grown and become independent when they leave to form their own territory. In some animals once bonded together male and female live with each other raising offspring’s together. They live sharing and caring for each other till one of them dies. Some live in groups dominated either by females or one or more males. In such cases both sexes are polygamous and polyandrous.
In primates menstrual cycles have become more predictable. In humans menstrual cycle is approximately 28-30 days. Meanwhile with development of brain and acquirement of various sensations, the pleasure of sexual proximity including copulation became apparent to some animals and humans. This led to development of sex for pleasure. It is used not only for procreation purpose but also as tool of appeasement and sign of submission in some primates. In Bonabo apes in Africa the troops are dominated by females as against other apes. They routinely indulge in sexual contacts namely rubbing the genitals with each other to diffuse tensions or as submissive gesture. A casual observer may think them to be oversexed.
In wilderness the existence itself is a challenge and all living beings are faced with the same challenge most the time. Survival of the fittest is the rule. With the fight for existence there is hardly time for anything else. With increased hormonal levels which vary periodically in different species sex becomes important during that period. In more advanced species like some monkeys and apes etc. sex has become more frequent and has also developed as part of social event. Also some forms of self appeasement like masturbation does takes place. This is noticed more so in caged animals, those have nothing to occupy them and are bored.
In humans sex has evolved to its highest level. It is accepted by almost all as bliss but same time some have tried to label it differently. Some have described it as a cardinal sin. According to them celibacy is the greatest virtue. Some have gone to other extreme and indulged in it to no end. Some have used it as a sign of dominance while some have used it as a weapon or bargaining tool. Normal accepted form of sex is intercourse but there are variations which were and are taboo in some communities. Sex itself is not bad. As with fire or any weapon the person using it and their purpose may be bad. Sex between consenting adults with mutual understanding is not a sin. It is like any other physical need. Attraction of opposite sex is natural and common but there should not be force or taking advantage of other’s weakness. Also social morals and norms must be considered.
There are number of cases of variation as attraction between individuals of same sex which is termed Homosexuality. Why this occurs is not fully understood but some countries have accepted this as a natural variation. Some people are bisexual with different grades of preferences. Society by and large must understand the variation and not consider it as anything abnormal or a sin. One must remember that at one time in some societies left-handedness was considered as abnormal and evil. People have tried to change this with disastrous results at times. Some people are ambidextrous with resultant added advantage. Societies by and large have accepted left-handedness as normal. Twin birth in many old societies was considered as sign of promiscuity of the female. And one of the offspring was killed in some. Now its scientific basis is explained and accepted by all. Similarly society will accept sexual variations. There are certain variations that are harmful to other members of society and can never be accepted. Some variations if accepted mutually by consenting adults then other members of society should have no objection to it. Prostitution in itself is a variation but is accepted by society to certain extent as necessary evil. Prostitution or sex trade should never be forced on anyone which is definitely a crime. It is duty of government and police to protect all the citizens. It is high time government changes the ancient laws regarding homosexuality etc. which have been removed by advanced countries. We still cling to those old laws framed by British which they themselves have changed in their own country. This law has resulted in gays and lesbians to hide their natural likings and live double lives. Anti social elements take advantage of this situation. It is duty of our leaders and government to change old law which criminalizes homosexuality.
In many modern societies marriage as an institution is loosing its place and incidence of divorce has risen to very high level. Co-existance is possible by mutual respect and understanding but many marriages just exist by submission or subjugation. Many others continue because of pressure of society, peers, presence of children etc. Human society is not likely to reach perfection as long as variations in thinking and understanding persist. Speed of understanding and accepting variations in people varies. This enlightenment and broad mindedness in societies may take long. I am sure in near future wisdom will prevail.
Thursday, February 4, 2010
Our Blunders
Population explosion and poverty are inter-related and root cause of all our problems. Main cause of this is lack of foresight in our leaders at the time of independence. Prof. R.D.Karve had warned about population growth and its perils. He wanted to promote family planning. Some of our top leaders had audacity to reprimand him saying that his preaching was vulgar and our society was very moralistic.
Other biggest mistake rather a Himalayan blunder was freezing the salary of all government servants as we were poor country. May be our leaders had a grudge against them as they were loyal to earlier govt. Leaders did not realize that they have to be well looked after if you want them to work well. As a result they were dissatisfied and gradually became more and more corrupt. They didn’t implement good policies properly where there was no scope for corruption one of them being family planning. In fact false records were generated which our leaders didn’t bother to counter check. Earlier epidemics and war had been biggest leveler of population but with better and advanced medicines and vaccines there was no check to population growth.
Education was another field which was not paid proper attention. It is said that what we learn in first four years of school last with us for our lifetime. These are most formative years of our life and we need very good teachers to make constructive changes in our future life. By this standard it right of every child to have compulsory and good education. For this we need best brains as primary teachers and they should be paid well, rather better than others. Situation in fact is pathetic.
Because of population explosion, lack of jobs, poor pay, and lack of respect in society to menial job holder’s college education in our country has become a ladder for landing better jobs. In fact college education is not necessary for clerical work or work in factories etc. Same is true of lower rung administration, police or military.
College education in most of advanced countries is very expensive and very few parents can afford it for their wards. Only talented who can manage various scholarships and are really interested in education go for it with all the hardships. This is cream of society whose intelligence and talents are really necessary for development and growth of nation. They are professionals, scientists, educationists and top administrators. Our colleges are teaming with students who can not achieve grades required and land mundane jobs. With wrong reservation policies things have gone from bad to worst.
Other biggest mistake rather a Himalayan blunder was freezing the salary of all government servants as we were poor country. May be our leaders had a grudge against them as they were loyal to earlier govt. Leaders did not realize that they have to be well looked after if you want them to work well. As a result they were dissatisfied and gradually became more and more corrupt. They didn’t implement good policies properly where there was no scope for corruption one of them being family planning. In fact false records were generated which our leaders didn’t bother to counter check. Earlier epidemics and war had been biggest leveler of population but with better and advanced medicines and vaccines there was no check to population growth.
Education was another field which was not paid proper attention. It is said that what we learn in first four years of school last with us for our lifetime. These are most formative years of our life and we need very good teachers to make constructive changes in our future life. By this standard it right of every child to have compulsory and good education. For this we need best brains as primary teachers and they should be paid well, rather better than others. Situation in fact is pathetic.
Because of population explosion, lack of jobs, poor pay, and lack of respect in society to menial job holder’s college education in our country has become a ladder for landing better jobs. In fact college education is not necessary for clerical work or work in factories etc. Same is true of lower rung administration, police or military.
College education in most of advanced countries is very expensive and very few parents can afford it for their wards. Only talented who can manage various scholarships and are really interested in education go for it with all the hardships. This is cream of society whose intelligence and talents are really necessary for development and growth of nation. They are professionals, scientists, educationists and top administrators. Our colleges are teaming with students who can not achieve grades required and land mundane jobs. With wrong reservation policies things have gone from bad to worst.
Tuesday, February 2, 2010
Future of mankind
Future of Mankind
There are few theories regarding origin of Universe and our Earth. They are very interesting to know but in the context of life and its future are irrelevant.
Life has evolved on earth and progressed to present state by natural selection and survival of the fittest. But once it reached the stage when man evolved with Brain and Intelligence the whole equation changed. A new dimension was added to fitness. Intelligence an additional tool in the hand of humans changed the balance.of nature. Intelligence which can be broadly defined as power of understanding, interpretation and reasoning to come to certain conclusions and act for the benefit of self and others on the whole. The action taken may vary vastly from individual to individual. This response to a given situation can vary considerably and has at times led to chaos.. Pages of history are filled with disasters faced by humanity time and again and history has kept on repeating.
Time has come for all the countries of world to come together and have a think tank of people of high intelligence, good reasoning power, emotional stability and compassion. These individuals can chalk out broad policies for decisions beneficial to humanity all over. Chances of this happening are remote in view of political conditions in most countries and religious divide.
Nature has always balanced out any form of excesses in the world. It has been in the form of floods, famines or epidemics. In animal kingdom rise in nos. of pray animals has always resulted in increase in nos. of predators. This always results in balancing the equation and controls the numbers. With changes in climatic conditions some species have perished and new species evolved.
With progress man has overcome natural disasters and epidemics. He has used his intelligence to face climatic changes and survive against all odds.Wars have been so catastrophic that most of the time they are avoided. This has resulted in population explosion. Unless people of the world start thinking of future of mankind and plan for the same a time may come when man becomes predator of his own kind.
There are few theories regarding origin of Universe and our Earth. They are very interesting to know but in the context of life and its future are irrelevant.
Life has evolved on earth and progressed to present state by natural selection and survival of the fittest. But once it reached the stage when man evolved with Brain and Intelligence the whole equation changed. A new dimension was added to fitness. Intelligence an additional tool in the hand of humans changed the balance.of nature. Intelligence which can be broadly defined as power of understanding, interpretation and reasoning to come to certain conclusions and act for the benefit of self and others on the whole. The action taken may vary vastly from individual to individual. This response to a given situation can vary considerably and has at times led to chaos.. Pages of history are filled with disasters faced by humanity time and again and history has kept on repeating.
Time has come for all the countries of world to come together and have a think tank of people of high intelligence, good reasoning power, emotional stability and compassion. These individuals can chalk out broad policies for decisions beneficial to humanity all over. Chances of this happening are remote in view of political conditions in most countries and religious divide.
Nature has always balanced out any form of excesses in the world. It has been in the form of floods, famines or epidemics. In animal kingdom rise in nos. of pray animals has always resulted in increase in nos. of predators. This always results in balancing the equation and controls the numbers. With changes in climatic conditions some species have perished and new species evolved.
With progress man has overcome natural disasters and epidemics. He has used his intelligence to face climatic changes and survive against all odds.Wars have been so catastrophic that most of the time they are avoided. This has resulted in population explosion. Unless people of the world start thinking of future of mankind and plan for the same a time may come when man becomes predator of his own kind.
Wednesday, January 27, 2010
Family Welfare
Family Welfare
Intelligence, a gift by nature of god to humans is to be cherished and used diligently for the benefit of self as well as humanity and all world. World means all around non-living and us living.
Our planet earth has finite resources and we must use them properly and remember that there is no other place to go. Today world population is growing rapidly and a time will come when available resources won’t be sufficient to support it.
Population control is necessity and has to be taken seriously by all. There are various methods of doing this. It is not against nature or god as man is in possession of intelligence and has devised these methods and techniques. Argument that you are going against gods wish does not hold water as in that case you do not have any right to breath as few hundreds of bacteria’s are being destroyed with our each breath which are gods creations.
With the gift of intelligence man has progressed a lot and has started to control and change his surroundings. He must also realize the limitations of natural resources and conserve them for benefit of all. We can partly control our surroundings and alter them, control diseases and avoid untimely death. Thus we have prolonged life, then it becomes our responsibility to control population growth and control increasing burden on the resources of our earth. All of us must unite and strive for the betterment of human race and same time take care of nature and all the things living and nonliving.
Survival of the fittest and natural selection is the rule of evolution but with inventions by intelligent human equations has changed. Hitler thought that he and German race of Aryan Origin were fittest. We will have to keep on working for betterment of all and equality till the end of world as speed of caravan is that of the slowest camel.
Intelligence, a gift by nature of god to humans is to be cherished and used diligently for the benefit of self as well as humanity and all world. World means all around non-living and us living.
Our planet earth has finite resources and we must use them properly and remember that there is no other place to go. Today world population is growing rapidly and a time will come when available resources won’t be sufficient to support it.
Population control is necessity and has to be taken seriously by all. There are various methods of doing this. It is not against nature or god as man is in possession of intelligence and has devised these methods and techniques. Argument that you are going against gods wish does not hold water as in that case you do not have any right to breath as few hundreds of bacteria’s are being destroyed with our each breath which are gods creations.
With the gift of intelligence man has progressed a lot and has started to control and change his surroundings. He must also realize the limitations of natural resources and conserve them for benefit of all. We can partly control our surroundings and alter them, control diseases and avoid untimely death. Thus we have prolonged life, then it becomes our responsibility to control population growth and control increasing burden on the resources of our earth. All of us must unite and strive for the betterment of human race and same time take care of nature and all the things living and nonliving.
Survival of the fittest and natural selection is the rule of evolution but with inventions by intelligent human equations has changed. Hitler thought that he and German race of Aryan Origin were fittest. We will have to keep on working for betterment of all and equality till the end of world as speed of caravan is that of the slowest camel.
Monday, January 11, 2010
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.
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.
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