How not to be fat? Naresh Chand, Ph.D., Courtesy of ADRxSynergy
Dr. Naresh Chand
Health & Wellness Coach| Holistic Health Educator| Ayurvedic Cooking and Yoga for Aging with Grace Online Business and Preventive Medicine expert and Health Coach for corporations,
How not to be fat? Naresh Chand, Ph.D., Courtesy of ADRxSynergy?
We often emphasize losing body weight for many reasons- spend billions of dollars on weight loss products- surgeries, diets, tricks, supplements, and medications, etc.??
Many forget to address the basics –"the bad" habits:
?·?????Socialized eating (supersizing): tonight, Super Bowl- Snacks?consumed = 14,500 tons of chips, 4 million pounds of pretzels, 3.8 million pounds of popcorn, and 2.5 million pounds of nuts, just to name a few (6).?Millions would gain 1-2 lbs. of fat. ?
·?????Stress: Engage in Yoga and meditation, dancing, or any physical activity ?
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·?????Food addiction: reduce consumption of Tasty ultra-processed foods and HFCS (soda), dairy- cheeses and wine, alcohol, and others (1,2).
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·?????Sedentary lifestyle- simple idea "move more."?
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·??????Dehydration (3)
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·??????Constipation?
Develop a habit to eat slowly; eat Mild laxative foods (practice Meditative and intuitive eating (4)?
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·??????Glucose "big" spike after meals:??
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Eat first high fiber "satiety" producing plant-based foods (avocado, olives, greens, fruits, beans, and ancient grains, etc. (5.) and eat 3-5 h before sleeping. 30-minute walks after meals or ten minutes of dance before bed can help to reduce the impact of socialized eating.?
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·?????Mindset:
A friend said to her Dr. “I gained 12 lbs over the past vacation” Dr. said, “your all biomarkers are good” Why worry?
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Healthcare professionals need to encourage, support and guide all to lose this excess weight over the next 12-36 weeks. ?
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Here are two good articles (testimonials)- unfortunately 10-20 % of people can and want to do it. Most carry excess weight from one event (pleasure-seeking, overindulging in tasty foods) to the next event or weekend, or next celebration.
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I recently lost 20 Kg in 4 months. Here's what I learned about habit-building and how you can use it to build any habit. No need to spend hours reading atomic habits after this.
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?1. ?????? ?? ???????????????? ????????: I set a goal of losing 20 Kg. Not "lose weight", but "lose 20 Kg". Not "read more", but "read 2 books a month"!
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?2. ?????????? ??????????: I set a goal to lose 0.5 Kg a week (although ended up losing more). Start with an achievable goal. E.g., Read 15 mins a day.
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?3. ???????????????? ????: Set a recurring invite on your calendar. The chances of sticking will increase manifold. Every Monday morning, I blocked out 2 hours every day for the rest of the week on my calendar for my workouts. I had a 95% commitment rate.
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?4. ???????? ???? ????????????: Find others to do things with. I signed up for a swimming and running class - so the group schedule would pull me. For many other habits, a simple WhatsApp group can do the trick.
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?5. ?????? ???? ???????????????????????????? ??????????: My nutrition coach asked me to report to him on WhatsApp EVERY NIGHT on how I did. This was highly influential for habit building because I felt guilty if I deviated even a little.
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?6. ?????????????? ????: With your accountability buddy, make sure to track progress. Every Monday morning, I measured my weight, fat %, body measurements, etc. Both positive and negative results will motivate you. Remember, you can't change what you don't measure.
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?7. ???????????? ???? ?????????????????????? ???????? ???????????? ??????: Turn off WiFi while studying. Keep jogging shoes near the door. Buy smaller plates (if you want to eat less). Put your book right beside your bed. You get the point.?https://www.dhirubhai.net/feed/update/urn:li:activity:7027108517798961153/
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?Hope this helps. Use this google slide worksheet to plan your own habit-building strategy.?https://lnkd.in/grYeV-QG
?8. Write about it: Keep a success journal and write about how you're doing a couple of times a week. The more mentally prominent you can make the process, the better. Think and write about it.
?9. Eliminate people who make it harder: When you're trying to accomplish something, you'll be amazed how many people not only don't help but seem to be pushing you backward. Gradually move them out of your life and replace them with people who want you to succeed.
?10. Read about it: Study the process. Read articles like this, and especially, read "Atomic Habits" by James Clear, and "The Power of Habit" by Charles Duhigg.
?11. Take care of yourself: Get enough sleep. Eat well. Drink enough water. This stuff is much harder if/when you don't feel well.
?13. Occasionally, do something totally badass: Get up before dawn and run ten miles. Write an amazing paper. Become what David Goggins calls a "savage". It will motivate you for weeks to come.
?14. Be patient: This is a marathon, not a sprint, and the key is incremental improvement, not magical transformation.
?15. Invest: Do not economize here. Spend what it costs. You're investing in yourself.?https://www.dhirubhai.net/feed/update/urn:li:activity:7027108517798961153/