help me

Hi-what is your height ?

What have you tried to reduce the weight so far?

Hi-

I assume you are a female.

Were the breasts heavy before you had the child?

What was your weight before you had the child?

Please list an example of what you eat every day for
breakfast, lunch , dinner and snacks.

Hi-

1. Is there anything else going on with you?

How is your energy level? How often is the bowel movement
and describe what it looks like?

2. Muscle weighs more than fat. The breasts are fat tissue.
So if you are exercising like you are, you will have more
muscle that weighs more and may look like you need
to lose more weight than you really do. Google how to find
your BMI and this is more important than the numbers on
the scale.

3. If your diet is not balanced the body will hold on to
weight. If you eat late at night, the body is in rest mode at
that time, and will not digest your food as well.

4.You need to fine tune your diet. Google how many
grams of protein is needed for your sex, height and make
sure you find a way to consume that. Protein gives you
steady energy and you won't have strong desires to eat
extra things.

5. You can take 2 cell salts one hour before eating.
Cal Flour 6x and Calc Phos 6x. Take 3 tablets of both ( 6 tabs)
and hour before eating- they help process fat and starch. You
can also take a good multivitamin once a day to help your
body get needed trace minerals and vitamins. On cell salts,
you can take for 3 weeks and then take a break for one week, notice
if you think they are helping and if not, stop taking them.

I am going to do another post with diet advice from a well
known homeopath in Mumbai-Rajan Sankaran, please read
that and start a new food plan.
[message edited by simone717 on Fri, 25 Jul 2014 04:05:57 BST]

Weight loss Advice from Rajan Sankaran's clinic website---SAMPLE MENU


BREAKFAST

Tea - 1 cup with 2 tbs milk.

Sugar – 1 ts.

Skimmed milk – 1 cup.

Toast – 1 or Khakra – 2

Sweet Lime.

LUNCH

Mixed vegetable or cucumber and celery soup – 1 cup

Thin dal – 3/4th cup or Kudhi.

Veg. Salad from radish, tomato, cucumber, lettuce with dressing of vinegar,

Pepper and sour lime.

Cooked pumpkin or steamed lady’s finger.Bread 1 slice or chapatis – 2.

Custard apple.

4.00 p.m.

Tea with milk – 2 tbs, sugar – 1 ts.

6.00 p.m.

Orange

DINNER

Tomato soup – 1 cup.

Cooked carrots or spiced stuffed steam cauliflower

Thin dal ½ cup.

Skimmed milk, Curd – ½ cup.

Bread – 1 slice or 2 chapatis.

Baked apple.

ARTICLES > DIET AND OBESITY




The importance of healthy diet

Daily Calorie Requirements

How many calories should one consume when one wants to lose weight ?

Daily Calories Intake for Gradual Weight Loss.

Tips for reducing your fat intake.

Remember: If you want to lose weight...

Tips for reducing your sugar intake.

Sample Menu



The importance of healthy diet:

A healthy diet is one that contains a wide variety of foods and includes proteins,
carbohydrates and fats as well as vitamins and minerals.

Protein is essential for growth, repair and maintenance of cells and is found in foods such
as meat, fish, eggs, beans, nuts etc-         Carbohydrates is valuable energy source. There are two forms: Complex carbohydrates –
found in foods such as cereals, potatoes, rice, bread and simple carbohydrates basically
sugar, found in foods such as chocolate; biscuits, ice-creams and softdrinks as well as in
fruits.gs, milk, dairy products, beans and nuts.



Complex carbohydrates are better for us because they provide energy as well as plenty of
fibre, which is essential for a healthy cholesterol levels in the blood.

Important vitamins, minerals and fibre found in complex carbohydrate foods are rarely found
in simple carbohydrates which are sometime described as providing 'Empty Calories.'

Fats are needed to help insulate and protect the body and are concentrated source of
energy. There are two main types of fat: Saturated fats - found in meat, dairy products,
cooking fact, biscuits and pastures and unsaturated facts – found in foods such as oline oil,
sunflower oil and oily fish.

Al foods provide energy – including liquid foods such as milk, fruit juices and alcohol.

The only liquid food that does not contain energy is water. Water contains no calories at all.

Proteins, carbohydrates and fats each provide different amounts of energy.

One gram of protein provides our bodies with 4 calories, so does one gram of carbohydrates. However one gram of fat provides 9 calories – more than double the amount of energy derived from proteins or carbohydrates.


UP

Daily Calorie Requirements:

Men Women

Sedentory work 2425 1875

Moderate work 2875 2225

Heavy work 3800 2925

How much fat do we need.

Not more than 20-30% of our total energy intake is derived from fat.

This means that if you have a diet of 2000 cal. A day, not more than 600 cal should come from fat.

It is recommended that we consume unsaturated fats rather than saturated fats. This is because saturated fats are associated with increased levels of cholesterol in the blood and higher risk of coronary heart disease, whereas unsaturated fats can help to reduce the level of cholesterol in the blood and may help prevent heart disease.

The body only uses those calories it needs in order to function correctly. Any surplus calories in the form of excess fats 1 proteins and carbohydrates are stored as fat in the body.

So if you will put on weight; you eat less than your body needs, you loss weight.
ch as cereals, potatoes, rice, bread and simple carbohydrates basically
sugar, found in foods such as chocolate; biscuits, ice-creams and softdrinks as well as in
fruits.
How many calories should one consume when one wants to lose weight ?

Aim for a gradual rather than sudden weight loss.

A weight loss of two pounds (907 gms) is recommended per week. This is because people who achieve slow,steady weight loss are more likely to remain at lower weight than those who achieve sudden, drastic weight loss.


UP



Daily Calories Intake for Gradual Weight Loss.

Weekly Wt.Loss Calories per day

Men 1/b 454 gm 2300

Women 1/b 454 gm 1500

Men 2/b 907 gm 1700

Women 2/b 907 gm 1000

Eat sensibly. Needs of your body do not change just because you are trying to lose weight. You will need proteins, carbohydrates, vitamins, minerals and some facts.

Eat lot of green leafy vegetables. They provide you with essential vitamins and minerals.

Drink plenty of water.

Avoid weighing yourself all the time. Your weight fluctuates daily and there is not real need to weight yourselfmore than once a week.

Plan you meals. Try to eat small meals throughout the day rather than using up you full calorie entitlement in one large meal. Eating small amounts regularly will lessen the chances of your feeling hungry and will help you to lose weight. If you eat a large evening meal shortly before going to bed your body has no chance to use up those calories during the daily activity.

Tips for reducing your fat intake.

Stop butter or margarine oil or ghee on bread/roti.
Use skimmed milk instead of whole milk.
Choose meats that are lower in fat such as chicken and turkey instead of high fat meat like pork and beef.
Trim any fat you can see on the meat.
Because there is hidden fat in meant, east less meat and more potatoes, veg, and pulses.
Do not use mayonnaise and salad creams.
Cut down on biscuits, pastures, chocolates, waffers and cakes.
Find alternative low fat snacks.
Bake, grill or stream food. Avoid fried foods.
Replace high fat snacks with low fat snacks.
High fat Snack Fat per 100 gm

Almonds 55.8

Cheese 34.4

Chocolate biscuits 27.6

Waffers 37.6

Milk chocolate 30.6

Peanuts 46.1


Low Fat SnackFat Content per 100 gm.

Apple 0.1

Banana 0.3

Carrots 0.5

Cottage cheese 3.9

Crisp bread 2.1

Oranges 0.1

Yogurt – plain 3.0



Remember – if you want to lose weight only 15-20% of the daily calorie intake should come from fat.

Avoid eating fast foods that are high in fat.

Remove the skin from chicken and fish before cooking. These skins contain a high level of
fat.

It takes your brain 20 min to realise that your stomach is full. So if you eat slowly, you will
become full after eating less food.

Eat more rice, potatoes, chapati – these carbohydrates are no fattening. It is what you put on these foods that may be fattening e.g. baked potato is not fattening, but if it is baked with butter then it is. Ideally 58% of our diet should be in the form of carbohydrates.

Avoid alcohol as it is high on calories. One ounce has about 200 cal.

Eat to the extent where you are satisfied but not stuffed ! Most of us over-eat without even
realising it.


UP


Tips for reducing your sugar intake.

Avoid foods with high sugar contents (check the labels)

Sugar has many different forms and may be referred as cane sugar, raw sugar, honey,
muscovado or syrup.

One of the best way to cut down on sugar is to stop adding it to tea and coffee.

If you cut your sugar intake to half (e.g. 1 tsp from 2 tsp) this will be an important contribution to your diet

Use less sugar when cooking.

Substitute sugar coated cereals with plain cereals.

Avoid biscuits, cakes, honey, jam, marmalade, syrup, pastries.

Avoid all kinds of sweets and chocolates.

Choose low calorie soft drinks (diet pepsi/coke).

Avoid eating large quantities of dried fruits. These snacks are high in sugar.
[message edited by simone717 on Thu, 24 Jul 2014 18:09:06 BST]