Ask for nutrition information (for example, calories, saturated fat, and sodium) before you order when eating out.

Choose foods that are steamed, broiled, baked, roasted, poached, or stir-fried, but not deep-fat fried.

Share food, such as a main dish or dessert, with your dining partner.

Take part of the food home with you and refrigerate immediately. You may want to ask for a take-home container when the meal arrives. Spoon half the meal into it, so you're more likely to eat only what's left on your plate.

Request your meal to be served without gravy, sauces, butter or margarine.

Ask for salad dressing on the side, and use only small amounts of full-fat dressings.

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May 13 i.e. I am writing after exact six days since I started my vow( ya ya I do get lazy sometime and may be that's what we all overweight people are :-))
But any way I'll share some of my tips today I've planned out. Some of them I am following and some of them not (again laziness).


Diet Control

People wish about loosing weight and getting thinner, they do regular exercises, take medication and do all other necessary things but when it comes to eating they eat everything. Ranging from that McD's burger to pizzas and all the cola drinks they have everything. How do you think you are gonna loose some fat cells when actually you are feeding your body tons of it everyday! It's actually absolutely necessary to have a diet plan and to follow it and stick to it. So prepare a chart for yourself of stuff that are safe to eat and the other that you'd absolutely avoid.


Carbohydrates does hurt!

I am eating carbohydrates it's not fat, it won't affect. If you are saying this chances are you are probables eating those samosas and paranthas (basically eating potato stuff). We burn it till the amount of energy we need and the rest of all those unused carbohydrates is turned into fat in our body.


Processed Food

Now the question comes what to eat and what to not to? Well there is one simple fact to remember that more processed a food is more unhealthy it is for you. So, eat something which is less processed or may be something completely unprocessed. e.g. Fruits


Dairy products

Avoid Dairy products as much as possible, have skimmed milk (no fat) if you want to. Don't know what skimmed milk is? and where it can be found? Don't worry it'd be readily available at a nearby store just go and check out.


Stats on May 13

What's my diet chart?
Never skipped the breakfast, either skipped the lunch sometime or taken fruits.
Cup of Tea in the morning and coffee in the evening. (Both were with Sugar)
Light Dinner in the night or skipped it whenever I felt full.

Weight on 13th: 71.05 kg
Weight on 7th: 72.35 kg
Weight on 6th: 73.90 kg


PS: convert it to pound yourself if you follow pound scale, I can't I only know basic mathematics.

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The first day went quite smooth, took a fast today. Went to the Gym in the evening and did 15 minutes of cardiovascular exercise. After that I did some crunches as well.(For the smooth 6 packs :-))

Stats of the day:

What did I eat today?
Cup of Tea in the morning and coffee in the evening.
(Both were with Sugar)

Weight: 72.35 kg
Weight on 6th: 73.90 kg

So I measures around 500g less today :-) It might be 'coz I was empty stomach. I had to watch the readings tomorrow when I'll have something to eat.

Closing on the positive note and looking for the day ahead.

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7th May is the day when I'll begin my quest for weight reduction. Yesterday I went to a bookstore nearby and was checking out Health & Fitness section. There I got hold of a book on 'Fasting'; I was surprised to know that it's a complete science in itself. It mentioned that one loses around 450g on a water only fast.

Inspired by the book I've decided to start my first day with fasting. This would really help if I would be able to loose 450g on the the first day itself. That would truly be an ideal start. Let's hope everything goes the right way.

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The day when I actually started to give shape to my thoughts. I didn't know much about weight management reduction, the only thing that I knew was dieting. Eat Less, Grow (belly) less. So I reduced the intake of my food only to find a week later that I didn't lose even a single pound, obviously something was wrong.

I realized my knowledge was limited on the topic and maybe there were other important factors as well that I need to consider. So, I decided to spent some time researching on the topic, internet being my tool. I sat on my PC and started 'Googling' (Google please forgive me for using Google as a verb).

After hours of labor I came up to few points, things that were absolutely necessary for the weight management.

The philosophy behind weight reduction is "Burn more calories than you consume".So the deal is to find ways to accomplish this one motto. Several myths broke in the process and better understanding developed. My thinking that one can lose weight just by diet control proved to be a myth. Surely it is very important to control what you eat but this is just one angle to the whole thing.

So here's the 5 point program that I've developed:

• Intention and Determination.
  
• Diet Control
  
• Exercise
  
• Yoga
  
• Medication

I'll be talking about each one of these individually later on.

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To give you the background I am not that fatso guy but I am not lean either. I have a rotund belly which is growing slowly and steadily. Primary reason being the laid back lifestyle that I've. I am not going to dive into the details of my eating habits but surely 'I eat without thinking'. You can say me the 'emotional eater' .

Let me show you my vital statistics:

Height: 5'7'' or 178 cm
Weight: 73.7 kg or 161.9 lbs
BMI: 25.4

BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater

Going by the above numbers it's evident that I am overweight, and need to do something about it otherwise in the years to come I would be one of those 'pot belly' guys. Actually the true inspiration behind the weight reduction program came from a couple of incidence that changed my self image.

About a few weeks ago I went out with my friends for a outing and we clicked some good number of snaps and he had this digi-cam with him and I being the non-techy, unsavvy guy who couldn't handle the cam I was present in most of those. Coming to the point when I checked out the photos later, there I saw myself as an amorphous blob of meat. I was clearly looking heavier than my friends.

Second incident took place when I recently met one of my oldest pal. He showed me one of my childhood photographs. I couldn't believe I was the same guy, the guy in the photograph surely looked 'ultra' thin, a sleek carved body that was. I thought to myself what I was doing that made me changed from that skimpy guy to this blubber. I felt so nostalgic that I literally cried at that moment.

I decided I'd to anything to be 'that' guy again, so thus I began with my weight reduction program. The fateful day when I decided to break free (read 'fat free').

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