How to lose weight and lead a healthy life

1. Healthy Weight Management Anurupa Das Biswas Nutritionist, Bellandur

2. What is health? WHO definition: • Health is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” (1948)

3. Determinants of Health

4. Why is weight important? • • •

5. Calorie count

6. Causes of Obesity

7. Effects of Obesity on Health

8. Basic rules for Healthy Weight Management Healthy eating Exercise Adequate sleep Healthy lifestyle • • • •

9. The basic food groups

10. An Ideal Meal

11. Healthy Plate

12. The Schedule

13. Foods to avoid • Indian sweets, toffees, chocolates. • Deep fried foods like bajji, vada, pakoras,namkeen, khakra, sev, etc. • Sweets, packaged juices, soft drinks, colas, ice creams. • Salty foods like pickle, papads, processed foods, salty snacks, MSG • Maida based foods like cookies, white bread, naan, kulcha, parota, roomali roti. • Fats like vanaspati (hydrogenated fat), butter, cheese, ghee, re-used oils. • Rich gravies like paneer butter masala, butter chicken, malai kofta. • Ice cream-milkshakes, cold coffee with cream. • Alcohol

14. Weight Loss

15. 100 Calories 2 Idlis ¼ Vada ¼ Samosa Bowl of Fruit Salad 2 Medium Apples 1/3 Cup Rice

16. Working off the Calories

17. Water

18. Benefits of drinking water • • • • • • • • •

19. Healthy beverage options • • • • • • •

20. Benefits of exercise • • • •

21. Exercise and the Brain

22. To control weight

23. Healthy beverage options 7-8 hours of sleep daily night, to stay active throughout the day.

24. Insomnia

25. Tips for a healthy lifestyle • • • • • • • •

26. Thank You Our Locations BENGALURU CHENNAI MUMBAI PUNE GURGAON 26