Sunanda Prakash, a banker, has been on the wrong side of 70 kg for a few years now, and has tried every possible weight loss programme. From doing away with rice altogether to forcing six raw tomatoes down a protesting throat… the works.
Finally, things seem to be looking up, and the weighing scale is moving southwards. “The best part of all this is that I don't feel tired the way I used to, and dispirited or guilty when I do succumb to a temptation. Also, though the urge to exercise is very much there, I don't castigate myself the rare day I stay off the treadmill,” she says.
This is the stuff the dreams of the overweight and obese are made of. Sadly, many people hit upon the right mix of diet and exercise only after trying out many combinations and losing weight and regaining it double-quick. Add the heartache of an unsuccessful diet to that list.
Take, for instance, Manjari Patil, a homemaker in her late 30s. An athlete in school and college, weight was never an issue till she crossed 25. “I never figured out when I started filling out. I was comfortable with the new, plumper me. Then, one day, after none of the trousers at home fit me, I realised I had to pull myself back.”
Formulate a plan
And, pull she did. She went on a well-formulated diet plan full of health-giving soups, fresh fruits and low-carb options, and a personalised exercise regimen. She lost 10 kg, before complacency and lack of time took a toll, leaving her right where she began. Now, she's back to finding her rhythm to get the pesky kilos off, and that includes trying a diet rich in horse-gram. “This time around, I am willing to do anything it takes,” says a determined Manjari.
Such yo-yoing is not uncommon. Ask Kannan, a photographer in his early 40s. He weighed 110 kg when he was barely 31. Diabetes and hypertension came calling. Luckily, so did awareness. He dropped to 66 kg within two years, cutting back on all things sugary and fattening, and forcing his body to exercise.
And then, he piled back 30 kg in a couple of years. Now, Kannan has taken the help of a fitness expert to ensure he never yo-yos.
Consultant nutritionist and dietician Dharini Krishnan has seen many such cases. Her mantra to avoid such a situation is simple — don't do away with anything altogether.
“The problem with yo-yo dieting is that you lose the water in the body; the weight bounces back. This is why it is important to take a detailed diet history incorporating a person's likes and dislikes. He/she might love junk food. Permit him/her to eat it once a week, so that they don't succumb to craving,” she says.
Now, craving is something hard to resist for women on a diet, especially if they are cooking regular food for the rest of the family. “Ah, the agony of snacking on carrot sticks after you've fried bajjis for everyone else,” recalls Sunanda.
Face the challenge
But, Dr. Dharini says we should not allow the environment to dictate terms. “You have to rise to the challenge, and the will has to come from within. Moderation is the key. Don't overdo anything,” she advices.
Exercising takes time. So does coming up with a chopping-intensive, veggie-rich, fat-poor diet. How does one make the time? “Losing weight is not an effortless walk through the woods as is made out to be. You have to beg and borrow time from your routine to fit in exercise. That takes commitment. And, there are no short-cuts,” says Manjari.
This is why most fitness experts ask you to make small lifestyle modifications that are not very difficult to follow on a regular basis.
“For instance, instead of deciding to go on a walk at 6 a.m. every morning, take a pledge to walk for any 20 minutes every day. It's easier to find the time,” says Sunanda.
How does one keep craving at bay? “We crave taste, not quantity. So, enjoy a chocolate truffle by all means. But, take 1/10th the portion size, and eat it slowly, savouring every bit. Cheat your brain into believing you ate the whole truffle,” says Dr. Dharini.
And, that's what Manjari is all set to do. If she craves sugar in tea, she will have it, but halve the quantity. That way, she gets to enjoy life even as she meets her weight loss goals.
Low-fat recipes
Apple-infused oats porridge
Grate an apple and cook on high flame with a teaspoon of sugar and a stick of cinnamon. In another vessel, boil three tablespoons of oats with water and a little milk. Once done, stir in the apple mixture and drizzle a little salt. Serve hot or cold.
Vegetable salad
Cube cucumber and halve cherry tomatoes (you can use regular tomatoes too; ensure they are firm to the touch). Add some boiled American corn, cubed bell peppers, pomegranate and grapes. Drizzle a dressing of olive oil, lemon juice, honey, salt, pepper and dried oregano. Garnish with mint or fresh coriander.
