Here are 9 simple steps to start off:
- Get up and move: Choose and start a physical activity or fitness program that you enjoy. It could be as simple as a brisk walk, a jog, aerobics, gym workout or a sport. Ideally something that keeps you on your toes for at least an hour every day. 'Sitting is the new smoking' these days-so keep moving! Your new mantra should be 'Calories in and Calories out'-burn out the calories that you eat!
- Detox or declutter your kitchen pantry: Remove all the chips, bhujias, ghatias, sweets,cakes, chocolates and all the unhealthy foods from your fridge and pantry. It's going to be out with the old and in with the new foods this year! If there are no tempting foods in your reach, you will end up not eating them.
- Stock up with 'real food': Once you have all the high-calories and ready to eat processed foods out of the house, buy lots of fruits, vegetables and ingredients that you need to make dishes from scratch.
- Always include a vegetable and a protein source: Make sure you eat at least one vegetable (more is better) at every meal and add some protein to add satiety. Protein foods keep you full for a longer period of time and the vegetable will reduce the amount of grain/cereal you have. Examples: Upma with vegetables and curd, poha with vegetables and curd, sambar with vegetables. If you can't add a vegetable-then add a fruit.
- Avoid sugary drinks and sweets: A little bit of halwa, a little bit of chocolate, a little bit of ice cream, a little bit of soft drink makes you pack on the pounds!
- Buy a water bottle: Yes, that's right-a water bottle. Most of us forget to drink water through the day. Buy a big 1 litre water bottle (BPA free) and fill it up. Take it with you and you'll never have to buy packaged water or soft drinks when you feel thirsty. Make sure you drink two bottles of water by the end of the day.
- Set timings for your meals: Don't eat whenever you feel hungry-set regular meal timings. This helps in getting into a regular meal pattern and also does away with hunger attacks. This will reduce cravings and binge eating.
- Eat dinner two hours before bedtime: Eating too close to bedtime is a definite no-no! It not only interferes with your sleep pattern, but also makes you sluggish and susceptible to heart burn (acid reflux) in the night.
- Get eight hours of sleep: Researchers have now found a link between a lack of sleep and obesity. This is one simple thing which will go a long way in your journey of a new healthy you.
Once you have mastered these seven steps, then you can take the next most important step-find the right diet plan which has been tailor made for YOU. Check out this article- How To Choose the Right Indian Diet Plan for a Healthy Weight loss?
Also check out my website and pick a package that is suitable for you: My Indian Dietitian