You want to lose weight, but you end up overeating every time you’re at the dining table? Our simple tips on portion control come to your rescue.

Easy tips to help in portion control

Eat slowly: Did you know it takes about 20 minutes for your brain to register that your stomach is full? Therefore, the chances of overeating are higher when you eat fast. So chew your food properly and eat slowly, as it will help you realise when you’re full and limit portions.

Make healthy food tasty: Who said healthy food can’t be tasty? Sprinkle some chaat powder or oregano on fruits, or dress your salad with some olive oil. You can make many such simple additions to make healthy food tasty. When you fill yourself up with such foods, you’ll easily limit portions of high-fat foods.

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University of Alabama at Birmingham (UAB) exercise and nutrition experts have offered tips for those in search of a summer slim down.

EatRight by UAB Weight Management Services Clinical Dietitian Lindsey Lee R.D., said nutrition is necessary to support weight loss efforts.

“Incorporate good nutrition habits — eating fruits and vegetables, low-fat dairy products, whole grains and lean protein sources — to get the calories you need to maintain an exercise program,” Lee said.

“If you restrict calories too much, you could start to feel burn out,” Lee stated.

To bolster the burn, Lee suggested: Fill up on lower calorie fruits and vegetables, choose water over high calorie sodas and decrease high calorie, high fat options.

The expert suggests switching up food preparation: Instead of steaming vegetables, grill them or toss unique vegetables like skewered okra or fresh asparagus on the grill.

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Dr. Sonali is a certified fitness specialist from the American College of Sports Medicine.She runs a fitness consultancy, Santulan, providing lifestyle management programs for individuals and groups.Get your doubts cleared and see them featured on our FAQ page every Friday.

This week’s answers:

Hi Dr. Sonali,

Following are my details,

Name : Jiten Parekh
Height: 5 Feel 11.5 Inch.
Weight: 79 Kilo
Age : 46

Diet Habits : No Smoking or Drinking. Pure Veg.
Breakfast : half glass of skimmed milk & low calories iteam
Lunch : two chapatti (without ghee), dal & seasonal sabji & butter milk
Dinner : two parathas, sabji, ver less sugar tea

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Get rid of that junk food addiction-try these super easy tips. Read on.

There’s been an exponential increase in the number of people suffering from lifestyle related disorders today. Diabetes, obesity and cardiovascular ailments are much more prevalent today, and the rapid boom in the processed food industry only intensifies the damage.Once in a while, it’s okay to indulge, but if you practically live on junk food, it’s time to make serious lifestyle changes to avoid getting crushed under the overpowering weight of different disorders that could affect you, not to mention your own weight too. And it’s not as difficult as it seems, infact, we’ve made it easier for you. Follow these easy steps to beat the binge.

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A new study has shown that green tea extract in tandem with an additional compound could be effective for body weight control and type 2 diabetes.

In order to ascertain whether green tea truly has the potential to control body weight and regulate glucose in type 2 diabetes, Jae-Hyung Park and his colleagues from the Keimyung University School of Medicine in the Republic of Korea conducted a study.

The active constituents of green tea, which have been shown to inhibit intestinal glucose and lipid uptake, are a certain type of flavonoid called gallated catechins.

The researchers had previously suggested that the amount of gallated catechins necessary to reduce blood glucose concentrations could be achieved from a daily dose of green tea. However, the amount of green tea needed to decrease lipid uptake from the gut is higher and has been shown to have adverse effects in humans.

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Studies continue to unlock the medicinal benefits of tea, which has been touted to help with everything from headaches to depression since Ancient times.

Nutritionist Patricia Bannan has provided eight reasons to why we should drink tea.

Tea contains a small amount of natural fluoride, a chemical that can help prevent tooth decay, she said.

When fluoride mixes with saliva, bacteria can’t produce the acid by-products that promote cavities. Additionally, fluoride works to repair teeth in the early stages of tooth decay, she explained.

Studies also show catechins (antioxidants) in green tea extract may trigger weight loss by stimulating the body to burn calories and decreasing body fat, especially in the abdominal (belly) area.

Thanks to its polyphenols (the antioxidants found in tea), sipping on a cup may have cancer-fighting effects.

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Fasting twice a week could be the key to a longer life by slashing the risk of a host of killer diseases, a new study has revealed.

Research shows dramatically cutting the amount of calories you eat for two days can keep obesity, heart disease and diabetes at bay, the Daily Express reported.

The revolutionary weight-loss plan restricts calorie intake for 48 hours, like the 48 Hour Diet by top nutritionist Amanda Hamilton, published last week.

She shared her easy to follow plan which promises to not just shift the pounds but improve general health and mental wellbeing.

Researchers have backed her methods of intermittent fasting and say it is as effective as weight loss surgery, without the cost or risk.

The scientific review suggests fasting diets may help those with diabetes and cardiovascular disease.

A review published in the British Journal of Diabetes and Vascular Disease by a team led by James Brown from Aston University in the West Midlands highlights evidence from clinical trials which shows fasting can limit inflammation, improve levels of sugars and fats in your circulation and cut blood pressure.

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Consumption of whole eggs can be a part of a heart healthy diet, even in those with existing coronary heart disease, a new study has found.

Research from Yale University explored the impact of daily whole egg consumption in men and women with coronary heart disease(1).

The subjects were randomized to consume either two eggs, half a cup of egg substitute or a high-carbohydrate breakfast for six weeks as part of their typical diet.

The subjects who ate either whole eggs or egg substitute did not experience any negative impact in total cholesterol, blood pressure, body weight or endothelial function.

Research from the University of Connecticut suggested that daily whole egg consumption may have a positive effect on the function and composition of HDL cholesterol in adults with metabolic syndrome.

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Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.

This week’s answers:

Dear ma’m, i’m Myesha from Dhaka, Bangladesh. My age is 21, height 5 feet 1.5 inch and my weight is only 36 kg. Its highest range is 39 kg. This 36-39 range has been fixed for me since last 5-6 years! My physical structure looks very,very,very bad because of my thinness. I usually take healthy and delicious food daily. But it actually doesn’t work for me. Now please, please, please give me a solution of having a perfect and beautiful body according my age.
myeshafarzana

Dear myeshafarzana,

I suggest you consult a physician to rule out any medical concerns. Many
people have trouble gaining weight. It is not a good idea to eat mega-meals at fast food joints or high- in- fat foods to gain weight. An effort like this will increase your body fat, putting you at risk for health problems. Rather work on improving the quality of your diet. Focus on eating healthy, growing strong and staying fit. Try eating five to six small healthy meals per day. Include 2 to 3 servings of fruits and vegetables in the day. Drink juice and smoothies made with milk, nuts and fresh fruit. Snack on dried fruit and banana and high-fiber savories.

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Lose weight,  fend off the common cold and keep cancer at bay – all this and more with grapefruit.

Grapefruit and its nutrients

It’s tangy with a hint of sweetness – this citrus wonder — has a special flavour that rivals the oh-so popular orange while packing in greater health benefits.

Found in two varieties, red and white insides, the grapefruit is an excellent source of vitamin A and C. This humble fruit also packs in a god dose of dietary fibre and phytochemicals that can keep you safe from damage caused by free radicals.

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