Updated Sep 12, 2021 | 12:30 PM
Experts recommend an 80:20 ratio for weight loss, with the former representing diet and the latter representing an exercise program. However, once your goals are met, you may become less alert.
High sugar and empty calorie desserts can reverse the effects of weight loss on your body Photo credit: Pixabay
Key highlights
- Fried foods are an enemy of Weight Watchers because of their high calorie content
- Regularly consuming junk food after achieving a healthy BMI can lead to gas, weight gain, and indigestion
- Barley beer has the highest calorie content and is linked to the accumulation of belly fat
New Delhi: In a world where obesity and an unhealthy body mass index (BMI) are more common than you might expect. According to the National Library of Medicine, 1.9 billion adults worldwide are overweight and 650 million are obese. And in India, abdominal obesity is one of the main risk factors for cardiovascular disease. This makes weight loss a priority for millions, and eating a healthy, balanced diet and exercising regularly are the best ways to get the results you want.
Experts recommend an 80:20 ratio, with the former representing diet and the latter representing an exercise program. However, once your goals are met, you may become less alert. After weeks and months of relying on proteins, healthy fats, and carbohydrates – grilled chicken, nuts, eggs, leafy green vegetables, and complex carbohydrates like oats – you may want to celebrate your healthy BMI with sugar, fats, and sometimes even alcohol. And does that help? The answer is no. While a one-time cheat day is acceptable, topping up all of the unhealthy high calorie foods at once could backfire.
Some of the foods you need to avoid in order to maintain a healthy BMI are:
- Fried, packaged foods: Fried foods are an enemy of Weight Watchers because of their high calorie content. Healthy vegetables, lean meat, and even green vegetables when deep-fried become high-calorie foods that, if consumed regularly, can contribute to obesity in the long term. Potato chips also have a healthy core ingredient, but with sugar, oil, salt and corn flour, the nutritional value is lost and weight can gain over time. So after you’ve achieved a healthy BMI, avoid partying with a bowl of pakoras, fried chicken, or french fries.
- Cakes, donuts and other desserts: Chocolate cake, glazed donuts, brownies, pastries, gulab jamus and barfis are an unspoken part of any celebration, and reaching your goal weight is nothing short of a feast. However, because they are high in sugar and empty calories, these can reverse the weight loss effect on your body. And if continued for too long, excessive sugar intake is also linked to the risk of chronic diseases such as metabolic syndrome and diabetes.
- Junk foods like pizza, burgers and hot dogs: Even the greatest fitness enthusiasts can be fans of the cheese and the delicious delights that pizza and cheeseburgers are. Aside from a one-off celebration, taking it regularly after achieving a healthy BMI can lead to gas, weight gain, and sometimes even digestive discomfort.
- Alcohol, especially beer, and sugary sodas: Alcoholic beverages are not a friend of your weight loss goals, especially if you have achieved the goal. Beer made from barley has the highest calorie content and has been linked to the accumulation of belly fat. A glass of wine aside to celebrate, but two pints of beer are a big no-go after reaching your target weight and beyond. Carbonated beverages also contain high amounts of sugar and empty calories and lead to severe weight gain. Regular consumption of soft drinks is also associated with obesity in the long term.
- White bread: Not all breads are unhealthy, but white bread is made from refined flour and sugar. It has a high glycemic index and can drive blood sugar levels high. According to healthline.com, people who consume white bread have a 40% higher risk of obesity.
Disclaimer: The tips and suggestions mentioned in this article are for general information only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or changing your diet.
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