Diet:

It has been suggested that sometimes dieting can lead to obesity. Specially don’t follow strict and unrealistic diets, for example a liquid only diet.  As such type of diets are hard to follow over a long period and after a time we have to return to a more realistic diet. Such pattern activates the body's compensatory mechanisms to store energy and leading to increased weight gain. So,follow a diet that can be followed for long periods and combine it with exercise to yields  the best result.


Simple lifestyle modification

Personal behavior during a meal: 

  • Eat slowly and savor each mouthful 
  • Chew each bite 30 times before swallowing 
  • Put the fork down between bites 
  • Substitute soda for water 
  • Delay eating for 2 to 3 minutes and converse
  • Postpone a snack for 10 minutes 
  • Serve food on a smaller plate 
  • Divide portions in half so another portion may be permitted

Reduce eating cues: 

  • Eat only at one designated place 
  • Leave the table as soon as eating is done 
  • Do not combine eating with other activities (e.g., reading or watching television) 
  • Do not put bowls of food on the table 
  • Stock home with healthier food choices 
  • Shop for groceries from a  list after a full meal 
  • Plan meals Keep a food diary to link  eating with hunger and non-hunger episodes 
  • Substitute other activities for snacking

Exercise:


  • Do moderate intensity physical activities for at least 30 minutes on 5 or more days a week or 20 minutes of vigorous activity for 3 days a week 
  • Walk and use stairs when possible in day-to-day life, it will improve physical as well as mental health