It has been suggested that sometimes dieting can lead to obesity. Specially don’t follow strict and unrealistic diets, for example a liquid only diet. As such type of diets are hard to follow over a long period and after a time we have to return to a more realistic diet. Such pattern activates the body’s compensatory mechanisms to store energy and leading to increased weight gain. So,follow a diet that can be followed for long periods and combine it with exercise to yields the best result.
Simple lifestyle modification
Personal behavior during a meal:
- Eat slowly and savor each mouthful
- Chew each bite 30 times before swallowing
- Put the fork down between bites
- Substitute soda for water
- Delay eating for 2 to 3 minutes and converse
- Postpone a snack for 10 minutes
- Serve food on a smaller plate
- Divide portions in half so another portion may be permitted
Reduce eating cues:
- Eat only at one designated place
- Leave the table as soon as eating is done
- Do not combine eating with other activities (e.g., reading or watching television)
- Do not put bowls of food on the table
- Stock home with healthier food choices
- Shop for groceries from a list after a full meal
- Plan meals Keep a food diary to link eating with hunger and non-hunger episodes
- Substitute other activities for snacking
Exercise:
- Do moderate intensity physical activities for at least 30 minutes on 5 or more days a week or 20 minutes of vigorous activity for 3 days a week
- Walk and use stairs when possible in day-to-day life, it will improve physical as well as mental health