IT'S THAT time of the year when most would-be grooms and brides start getting nervous about every single lump and bump on their bodies. Desperate to look their best in those slim fit sherwanis and corset blouses, they are resorting to all sorts of quick fixes to turn their bellies into six pack abs. Crash diets, strenuous exercise regimens and diet pills are some means being adopted, without much consideration about the health repercussions of such shortcuts.
The city's slimming centres and gyms report a rush of clients seeking short-term weight loss plans. "Our clientele has increased by 10-15 per cent in the past one month. Most of them are soon-to-be-wed young adults," says Sanehshwaran Reddy, centre manager, Elemention Gym.
Weight loss clinics and gyms have come up with special programmes and packages to cater to such clients and people approach these with unrealistic targets. "There are clients who come here expecting to lose about 9-10 kg in a month. We need to remind them that this is not a healthy approach and they need at least three months to shed that much weight," says Mohammad Akmal, trainer, Gold's Gym. The reality is that losing more than 4 kg in a month is considered unhealthy. "This amount of weight loss is also considered safe only if it is achieved by a combination of healthy eating and regular exercises, without taking any supplements or going on odd diets" remarks Ishi Khosla, director, Centre for Dietary Counselling.
Many, like 25-year-old Prashant Tripathi are disappointed with this reality check. He approached Elemention Gym to help shrink his waist size from 36 to 30 inches in just a month and was told by a counsellor that this couldn't happen. He was asked to follow a low carb diet with more of fruits and vegetables, and within a few weeks his exercises began too. These included cardio exercises, yoga, light weightlifting and kickboxing.
"It's been one and a half months now, and I have already reduced my waist size to 33 inches. With another 20 days to go for my wedding, I am sure I shall be able to go down to at least 32 inches," says Tripathi.
Priya, who is getting married in December, has a similar experience to share. "In September I went to a gym with the idea of losing around 15 kg in two months. Counsellors warned me that it wasn’t a good idea," she says. Instead, a diet plan was worked out for this pizza freak, along with an exercise regimen. "So far I have lost around 5 kg but I am happy since I feel healthy," says the 25-year-old.
Both Prashant and Priya may have missed achieving their original targets, but feel satisfied that they have done it in a healthy manner. "Earlier I would skip meals or exercise vigorously to tone up my muscles. Now I know one doesn't need to try that hard. Just be consistent and don't overlook the health factor," says Tripathi who is planning to continue with this healthy regimen even after his marriage.
A HOLISTIC APPROACH
WEIGHT loss calls for a holistic approach which involves the mind and body simultaneously. "An ideal weight loss programme requires changes in dietary intake, a combination of exercises, lifestyle modifications and stress management," says Dr S P Chhabra, consultant and director, He & She - Healthcare and Cure.
Nutritional needs must be balanced with psychological ones and physical activities. Going by the rules, burning 7,500 calories is equivalent to losing 1 kg of body weight. Based on this, one can formulate a strategy that best suits a person. "If you plan your diet smartly and also do workouts correctly, you can lose up to 1,500 calories a day. But this needs to be done under expert guidance," says Chhabra.
To start with, dieting should not deprive the body of any essential nutrient. One of the main reasons for the failure of crash diets is because they are set with very short-term goals. Ignoring our bodies' needs by depriving ourselves of food is bound to result in rebound. Each time we experiment with such unnatural diets, we risk nutritional deficiency and slow down our metabolism. "The word diet comes from Greek word daya, which means a way of life. Therefore, the idea should be to pick up healthy eating habits and switch from mindless eating to mindful eating," says Khosla. One general rule can be to increase the intake of high fibre foods such as fruit and vegetables. "One can have up to 5-9 servings a day," says Khosla.
Considered a powerful tool of weight loss, this can also reduce risks of heart attack and stroke by 60 per cent. But the catch is not to miss on other nutrients. Cutting down fats, sugar and carbohydrates is fine but one must not completely cut them out from diet. "The key lies in moderation and balance. One needs to eat everything in the right proportion," says Khosla.
VARIED EXERCISE REGIMEN
WE usually associate weight loss with strenuous exercise - doing innumerable sets of crunches or running endlessly on a treadmill. But experts say we don't need to tire ourselves to this extent. "A workout shouldn't be so exhausting that one keeps dozing off for the rest of the day," says Reddy. In fact any kind of fitness regimen should raise your energy level. Hence, a combination of exercises - jogging, cycling, running, aerobics - is essential. "Cardio exercises help in quick burning of calories but it's also important to simultaneously work on toning and flexibility in order to avoid stretch marks and sagging that mostly come with weight loss," says Dr Chhabra. A host of stretching exercises and yoga can be done to improve the body's flexibility.
Also one can do weight training exercises, such as dumb bells, machine exercises, weightlifting (under the guidance of a trainer) to work on toning those muscles. These apart, breathing exercises and meditation go a long way in handling stress. "If done in the right manner, a person can do up to 2-3 hours of workout and still remain energetic for the rest of the day," says Dr Chhabra. What's needed is to set realistic goals and stick to the plan. "Counselling goes a long way in helping people realise their true potential and what is feasible," says Reddy.
NO PLAN IS UNIVERSAL
ONE thing we know for sure about weight loss is that there can be no universally applicable rule. What works for one person may not do so for another. "We need to look at the individual's body structure, weight, endurance and stamina. The focus should always be on strength training," says Suvendu Dey, fitness manager, Elemention Gym. The approach for each person should be based on his lifestyle. "Those on night shifts have a tough time losing weight as their metabolism gradually slows down due to lack of sound sleep," says Dr Chhabra.
He recalls the case of a young BPO employee whose challenges were odd working hours and meal timings and an inability to maintain consistency in her programme.
"Also those with endomorphic body type need to work harder. This body type includes short people who have a high bone density and are heavier around their hips," says Akmal. This apart, even a person's age, medical history and metabolism decide how much weight loss is possible and in what duration. "A 23-year-old girl may lose 36 kg in two months, but her 45-year-old mother will need one year to achieve the same target. Also, the former's diet chart and exercise pattern will vary drastically with the latter's who can't workout for more than two hours a day," says Dr Chhabra.
CONTROL YOUR CRAVINGS
APART from determining a dietary and exercise regimen that works for you, sticking to a weight loss plan is key to achieving success. Will power is therefore a crucial component. "It's the internal resistance that comes as the biggest barrier," says Dr Divya Parashar, head of rehabilitation psychology, Indian Spinal Injuries Centre.
Either it becomes too dull or too exhaustive to continue following in the long run. "Craving for food is quite tough to overcome. Many get into emotional eating pattern, whereby they resort to eating as a relief whenever they are tensed, sad, angry, nervous, or bored instead of addressing the cause," says Dr Parashar. Some attitudinal change and cognitive behaviour therapy are needed.
"Craving management is all about trigger control," says Dr Parashar. There are moments which trigger craving. These need to be controlled. Hence, if you know you have a craving for sweets, better avoid stocking them at home or keep healthier alternatives.
