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News India Live, Digital Desk: Want to lose weight? Hey, first of all, stop eating roti and rice!” This is an advice that we get from almost every other human being. And following this advice, many people start their weight loss journey by completely removing roti and rice from their plate. Some days they remain hungry, feel weak, and then when they stand on the scale, they get disappointed to see the results. The weight either remains the same or comes back down after losing a little bit.
If the same is happening to you too, then you are not alone. According to a famous fitness coach, this is the most wrong and impractical way to lose weight. Roti and rice are not your enemies, but your way of eating them may be wrong. Let us know why giving up bread and rice is a big mistake and what is the right and practical way to lose weight.
Why is it wrong to give up bread and rice completely?
Roti and rice are an important part of Indian food. These not only fill the stomach, but also provide essential carbohydrates and energy to our body. When you suddenly remove them from your diet completely, you may:
- There is weakness in the body: You may feel tired and lack of energy throughout the day.
- Sweet cravings increase: When the body loses its main source of energy, it immediately runs towards energy-giving things, such as sweets or fried foods.
- Nutrient deficiencies occur: Wheat flour rotis contain fiber and rice also contains some essential nutrients.
- This approach is not sustainable: How long will you give up your favorite food? As soon as you start eating bread and rice again, your weight will gain back rapidly.
What is the right way to lose weight? – 3 practical tips from the coach
The real game is not of ‘what to eat’, but of ‘how much and how to eat’. By adopting these 3 tips, you can lose weight without being hungry and without losing your mind:
1. Understand the mathematics of your plate (Portion Control)
The biggest mistake we make is not paying attention to quantity. You do not have to give up bread and rice, but reduce it.
- What to do: Learn to share your plate. Fill half the plate with salad and vegetables. Keep protein items like pulses, cheese, curd or non-veg in one-fourth portion. And give space to your roti or rice (carbs) in only one-fourth of the remaining portion.
- Example: If you used to eat 4 rotis earlier, bring it down to 2. If you used to eat two bowls of rice, then limit it to one small bowl.
2. Make protein and fiber your best friends
When you are reducing carbs (roti/rice), it is important that you increase the amount of protein and fiber to fill you up.
- What to do: Double the quantity of your vegetables and pulses. Before eating, eat a big plate of salad (cucumber, tomato, onion, carrot). This will fill your stomach and you will automatically eat less roti or rice. Protein and fiber make you feel full for a long time, so that you do not feel hungry again and again.
3. Not only ‘what to eat’, ‘when to eat’ is also important
Your lifestyle and eating time play a big role in weight loss.
- What to do: Eat your heaviest meal (including bread or rice) during the day when your body is most active. Have dinner at least 2-3 hours before sleeping and keep it light. If you have to eat rice at night, then eat it in very small quantities. Apart from this, walk for at least 30-40 minutes daily or do any light exercise.