Dieting: The Healthy Way

What is the first thing that comes to your mind when you think of dieting? Surviving on fruits? Avoiding meals? Most of us perceive dieting as starving or skipping food. Fast life and strenuous work styles have lead to women and men resorting to convenience and junk foods. Now, these foods may help save time and effort in this fast moving life, but it’s one of the biggest contributors to gaining weight. So how can ‘dieting’ best be done then?

Dieting may come across as an oxymoron to many, when nutritionists and doctors ask them not to avoid eating. Dieting is not just for getting rid of the flab to get back in shape; it’s necessary for people to remain healthy, fit and steer clear of endless health ailments too. Gastroenterologists, at one of the leading hospitals in Gurgaon state that there are a number of young women and men who come to them with gastric problems, of which the majority have indulged in the wrong ways of dieting.


The idea behind dieting is reducing the calories intake and increasing activity levels. When individuals consume more food than what their body needs, the extra food is stored as fat within the body. Here are a few guidelines to dieting, the healthy way:

 Take a planned approach: It always pays when you follow a plan. Maintain a food diary. If you aren’t sure of your current diet problems and improvement areas, keep a track of all that you are consuming. Analyze them on a weekend to see what foods are high on calories, sugar, etc. Even if you have a healthy diet, try incorporating food intakes in small portions rather than the typical three time meals a day. If you seem to be going nowhere, consult a nutritionist.

 Changes need to be gradual: Weight loss does not imply crash diets and starving yourself to get rid of the fat. It means bringing changes in your eating habits in small steps that can be sustained over weeks, months and years to come. Note that changes need to be gradual and not drastic.

 Calorie intake should be regulated: The BMI indicator is used to find out if you are overweight, obese or morbidly obese. Refer to calculate your BMI. Changes in diet such as avoiding sugary foods, aerated drinks, fried foods, etc should be incorporated at the onset, followed by reduction of overall consumption. The best approach to weight loss diets is by consuming healthy foods (fresh fruits, green veggies, seeds, pulses, juices, etc.) in small portions.

 Activity levels should be gradually increased: Begin with small exercises that can be done without expert support like racket sports, running, cycling, brisk walking, aerobics, swimming, etc. However, ensure that you start with small durations and slowly increase.

 Be patient: For weights hat have been gained over a period of time, it cannot be reduced or gotten rid of, overnight. Hence, have patience and be determined as this is very essential to handle frustrations and get the desired results.

Amongst the many benefits of healthy dieting and weight regulations, the most important is the considerable reduction of risks involved in landing health problems like diabetes, cardiac arrests and cancers. Slight variations (2 – 3 kilos) over and above the maximum weight required for a particular height and age group is safe but if it’s more than that, it requires being checked.

Often young individuals dismiss these concerns thinking it’s a consideration meant to be taken in future. However, time flies and before you know you will come of age and find yourself in health problems already. So it’s best to start early and start well. Remember – prevention is better than cure.

Need more help with diet plans? Have crash diet plans landed you gastric problems? Access qualified and experienced gastroenterology doctors in Delhi, Gurgaon and Noida to help you plan your diet regime. You can also post your thoughts, queries and comments below and we will get back with help.