Do's and Don'ts of Obesity

Do’s:

• Do shop for low-fat and low-calorie food items.
• Do stock only Healthy Foods at home.
• Do take frequent small meals to avoid food cravings.
• Do take more proteins in your diet so that you can stay longer without food.
• Do consult a certified professional before taking up any diet plan.
• Do educate yourself about good food habits and balanced diet.
• Do add healthy foods to your diet like – oatmeal, walnuts, salads,
• Do use warm water for drinking.
• Do control your craving for oily and fried foods.
• Do eat lower calorie vegetables like – bitter gourd, drumstick etc.
• Do go for a brisk morning walk of 30 mins.
• Do Yoga and Meditation to manage your stress and fatigue.
• Do eat a tomato daily in the morning.
• Do include cabbage in your daily meal. It will stop the conversion of sugars to fat.
• Do eat Vitamin B-12 sources.
• Do prefer steamed, boiled and baked vegetable rather than fried.
• Do avoid ‘alcohol’.
• Do drink skimmed milk instead of whole milk.
• Do roast, bake or boil meat and other protein source those have fat.
• Do include lemon in your diet and drinks.

Dont’s:

• Do not shop when you are hungry.
• Do not watch too much TV.
• Do not consider Fad Diets like – miracle foods for weight loss, weight loss without exercise.
• Do not eat high carbohydrate vegetables like – potato etc.
• Do not take more sugary or sweet products.
• Do not go for fried and oily foods.
• Do not make sedentary habits.
• Do not go for excessive sleep.
• Do not eat fast foods.
• Do not skip any meal.
• Do not drink less than 8-10 glasses of water daily.
• Do not eat more dairy products.
• Do not eat salty foods or excess salt in meals.
• Do not eat butter, oil or ghee. Use vegetable oil.
• Do not ‘smoke’.
• Do not eat high carbohydrate sources like – rice etc. Eat complex carbohydrates like – cereals, oatmeal.
• Do not over-eat or under-eat.