THE WEIGHT IS OVER: MYJOURNEY BEGINS

 

Obesity is one of the growing global public health crisis, with alarming rising rates across the world impacting both adults and children.  Looking at global estimates, 1 in 8 people in the world were living with obesity in 2022. But as per future projection, 12% of the world population, will be living with obesity by 2025. 

There are many factors contributing to obesity factor such as Urbanization and Sedentary Lifestyles, Unhealthy Diets, Diet control, Increased Access to Unhealthy Foods, Lack of Physical Activity, Stress, Working in night shifts, less exposure to sunlight, lack of massage and many other factors.

In this series of weight loss journey, different topics will be covered sequentially.

First topic to start with is PORTION CONTROL OF MEALS

Understanding Portion Control:

Portion control is the practice of managing the amount of food consumed in one sitting to maintain a healthy balance of calories and nutrients. Portion includes variety of food within calorie limits.

How Portion Control helps in Weight Loss:

Portion control plays a critical role in weight management because consuming more calories than your body needs leads to weight gain over time. Many people unintentionally consume extra calories by eating larger portions, even of healthy foods.

Benefits of Portion Control:

Ø  Helps prevent overeating and reduces calorie intake.

Ø  Supports long-term weight loss and maintenance.

Ø  Encourages a better understanding of hunger and fullness cues.

Ø  Allows enjoying favorite foods without feeling deprived.

Ø  Stabilizes blood sugar levels:

Eating smaller portions helps avoid sudden spikes in blood sugar, which can be particularly important for people managing diabetes. This leads to stable energy levels throughout the day and prevent fatigue also.

 

Steps for calculation of calories required:

Calculation of BMR value:

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions like breathing and circulation at rest for healthy body.

🔥 BMR Formulas:

          For Men:

• BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

For Women:

• BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

• Let's say a man is 35 years old, weighs 90.7 kg (200 lbs), and is 183 cm (6 feet) tall.

• BMR = 88.362 + (13.397 x 90.7) + (4.799 x 183) - (5.677 x 35) = 1,914 calories. 

📝 Total Daily Energy Expenditure (TDEE) calculation:

TDEE is the number of calories you burn in a day based on your activity level. Multiply your BMR by the appropriate activity factor:

🏃 Activity Level Multipliers:

Sedentary (little to no exercise) =BMR×1.2

Lightly active (light exercise 1-3 days/week): BMR×1.375

Moderately active (moderate exercise 3-5 days/week) =BMR×1.55

Very active (intense exercise 6-7 days/week): BMR×1.725

Super active (very intense daily exercise or physical job): BMR×1.9

Example of calorie calculation:

Total calories to be burnt for people with sedentary lifestyle:

1914 X 1.2 = 2297

 

 

How to calculate calories for daily diet plan:

1. Grains and Cereals

Grains and cereals are a staple in Indian households and are the primary source of carbohydrates.

Ingredient	Serving Size	Calories
Rice (uncooked)	100g	350-360 kcal
Basmati Rice (uncooked)	100g	365 kcal
Wheat Flour (Atta)	100g	364 kcal
Maida (Refined Flour)	100g	364 kcal
Ragi (Finger Millet)	100g	328 kcal
Bajra (Pearl Millet)	100g	361 kcal
Jowar (Sorghum)	100g	349 kcal
Poha (Flattened Rice)	100g	364 kcal
Suji (Semolina)	100g	360 kcal
Oats	100g	389 kcal

 

2. Pulses and Legumes

Pulses and legumes are rich in protein, fiber, and essential nutrients.

Ingredient	Serving Size	Calories
Moong Dal (Raw)	100g	347 kcal
Toor Dal (Raw)	100g	335 kcal
Chana Dal (Raw)	100g	350 kcal
Urad Dal (Raw)	100g	341 kcal
Rajma (Kidney Beans, Raw)	100g	337 kcal
Kabuli Chana (Chickpeas)	100g	364 kcal
Masoor Dal (Raw)	100g	352 kcal
Green Gram (Whole Moong)	100g	347 kcal
Soya Chunks	100g	345 kcal

 

3. Vegetables (Raw, Uncooked)

Vegetables are low in calories and high in fiber, making them essential for a balanced diet.

Ingredient	Serving Size	Calories
Potatoes	100g	77 kcal
Sweet Potatoes	100g	86 kcal
Onions	100g	40 kcal
Tomatoes	100g	18 kcal
Carrots	100g	41 kcal
Spinach	100g	23 kcal
Cabbage	100g	25 kcal
Cauliflower	100g	25 kcal
Peas	100g	81 kcal
Brinjal (Eggplant)	100g	25 kcal
Bitter Gourd	100g	17 kcal
Bottle Gourd	100g	15 kcal
Cucumbers	100g	16 kcal
Pumpkin	100g	26 kcal
Bell Peppers	100g	20 kcal

 

4. Fruits

Fruits provide vitamins, fiber, and natural sugars, but their calorie content varies.

Ingredient	Serving Size	Calories
Banana	100g	89 kcal
Mango	100g	60 kcal
Apple	100g	52 kcal
Orange	100g	47 kcal
Papaya	100g	43 kcal
Watermelon	100g	30 kcal
Pineapple	100g	50 kcal
Grapes	100g	69 kcal
Guava	100g	68 kcal
Pomegranate	100g	83 kcal

 

5. Dairy and Dairy Products

Dairy is an essential source of calcium, protein, and fats.

Ingredient	Serving Size	Calories
Milk (Full Cream)	100ml	63 kcal
Milk (Toned)	100ml	57 kcal
Curd (Plain, Full Fat)	100g	98 kcal
Paneer (Cottage Cheese)	100g	265 kcal
Ghee	1 tbsp (13g)	112 kcal
Butter	1 tbsp (14g)	102 kcal
Cheese	100g	400 kcal
Buttermilk (Low Fat)	100ml	40 kcal

 

6. Oils and Fats

Oils and fats are calorie-dense and should be consumed in moderation.

Ingredient	Serving Size	Calories
Ghee	1 tbsp (13g)	112 kcal
Mustard Oil	1 tbsp (14g)	126 kcal
Coconut Oil	1 tbsp (14g)	117 kcal
Sunflower Oil	1 tbsp (14g)	120 kcal
Olive Oil	1 tbsp (14g)	119 kcal
Butter	1 tbsp (14g)	102 kcal

 

7. Nuts and Seeds

Nuts and seeds are high in healthy fats and protein but are calorie-dense.

Ingredient	Serving Size	Calories
Almonds	28g (handful)	160 kcal
Cashews	28g (handful)	155 kcal
Peanuts	28g (handful)	161 kcal
Walnuts	28g (handful)	185 kcal
Chia Seeds	28g (2 tbsp)	138 kcal
Flaxseeds	28g (2 tbsp)	150 kcal
Pumpkin Seeds	28g (2 tbsp)	151 kcal

 

8. Common Indian Dishes

Indian dishes can vary in calorie content based on ingredients and cooking methods.

Dish	Serving Size	Calories
Roti (Whole Wheat, 1 piece)	40g	120 kcal
Paratha (Plain, 1 piece)	60g	200 kcal
Idli (1 piece)	40g	39 kcal
Dosa (Plain, 1 piece)	80g	168 kcal
Sambar (1 cup)	150ml	100 kcal
Vegetable Curry (1 cup)	150g	120 kcal
Dal (Cooked, 1 cup)	150g	120 kcal
Chicken Curry (1 cup)	150g	270 kcal
Mutton Curry (1 cup)	150g	300 kcal
Paneer Butter Masala (1 cup)	150g	350 kcal
Biryani (Chicken, 1 cup)	150g	290 kcal
Pulao (Vegetable, 1 cup)	150g	250 kcal

 

Note: If food items consumed in your area are not listed in above mentioned list, you can search from google.

 

First step towards weight loss using portion control:

Consume fewer calories than our calculated TDEE.

This will help in losing weight slowly.

Example: If we consume 500 kcal/day less than TDEE value, one can aim for ~0.5 kg/week loss)

While calorie counting focuses on tracking the number of calories consumed, portion control emphasizes managing the quantity of food on your plate. These two approaches can work hand in hand to promote a healthy, balanced diet.

Portion should contain mixture of protein, carbohydrates and fats.

Sustainability using Portion Control method:
Portion control is often easier to maintain in the long run because it builds healthier habits without the need for constant tracking.

Portion control methods:

There are many portion control methods using different sizes of cups or measurement aids but portions calculated by hands serve excellent control.

Develop habit of portion control:

Developing habit of portion control is very difficult when we have access to food of our choice especially in festivals or during buffet dining.

a) Start with water: Drinking a glass of water at least 15 minutes before a meal can help you feel full and reduce your appetite. 

b) Fill your plate with smaller quantities of food and repeat if required.

c) Eat slowly so that it takes at least 20 – 30 minutes to finish your meal.

d) Eat mindfully

If you develop this habit for at least 30 days, you will get positive results which will help you in sustaining portion control diet plans.

Mindful and slow eating:

Mindful eating is the practice of being fully present while eating, paying attention to the taste, texture, and aroma of food. It encourages listening to your body’s hunger and fullness cues, preventing overeating. Also, during proper chewing, food starts digesting in our mouth which results in proper digestion and absorption of all necessary items in our body.

Slow eating is also necessary because approx. 20 minutes are required by human body to register fullness. After 20 minutes body will tell you about your hunger status. This habit helps for better digestion, improved portion control, and greater satisfaction after meals. It also helps break the habit of mindless eating which often lead to overeating.

Distractions:

Avoid distractions like TV, mobile etc during eating.