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Obesity Treatment in Pune

Preventing Hypertension

How To Prevent High Blood Pressure

High blood pressure is a leading cause of cardiovascular disease. It accounts for two-thirds of all strokes and half of all heart disease.

One out of every five people in India has high blood pressure or hypertension. The situation is worse in Maharashtra, the ratio increasing to one in three.

Hypertension is often asymptotic. Many people never know that they have hypertension, simply because they have never had any reason to go to a doctor and check their blood pressure. It is often detected accidentally or after some tragedy strikes. That’s why it is called a silent killer!

The incidence of hypertension is so high today that it is vital that young people keep a regular watch on their blood pressure, at least once in every six months, even if they are not overweight, have no personal or family history of hypertension, and more often if they have all three plus stress.

Three decades ago, a survey amongst school children in Pune found a high incidence of obesity and hypertension, the incidence is much higher today! If your child is overweight or obese do get his blood pressure checked regularly and make sure that he loses weight.

Childhood obesity predisposes children to early hypertension, dyslipidemia, diabetes and heart disease.

Untreated hypertension can cause blindness, renal (kidney) failure, heart attacks, strokes, and death. Even those people who are on proper medication may not necessarily escape these complications.

This said, it is vitally important that people consult their doctor, take the prescribed medication regularly and never stop medication on their own, without the knowledge of the doctor. Many people commit this mistake and pay the ultimate price for it.

Even amongst the people who are on regular medication, few have well-controlled blood pressures, 140/100 m.m. of Hg or more are not uncommon, when the levels should be 120/80 m.m. of Hg or less! Such people run the same health risks as mentioned above.

So our best option is to prevent hypertension and most people can definitely do it.

High blood pressure most often occurs without having any specific underlying disease leading to it. This hypertension is called primary or essential hypertension. About ninety to ninety-five percent of all hypertension cases fall into this category. Only five to ten percent people have an underlying disease leading to hypertension. This kind of hypertension is called secondary hypertension.

Various theories have been put forth about the causes of essential hypertension. Broadly speaking high blood volume, increased cardiac output, increased resistance of the arterial walls due to their thickening and reduced elasticity, narrowing of the lumen of arteries, increased vascular tone and a few other causes are thought to lead to primary hypertension.

But the fact remains that, with proper precautions, most people can prevent the onset of primary hypertension, many may overcome the problem completely.

Following are the essential steps you must take to prevent this hypertension.

Adapt a healthy lifestyle.

Keep your nutrition healthy, complete and moderate in calories.

Eat minimum fatty and sweet food and red meat.

Eat salt minimally. Avoid high salt foods like ‘papad’, ‘chatani’, ‘pickles’, dried and salted fish. Salt causes the blood volume to increase and this, in turn, causes blood pressure to climb. The sodium content of mineral salt may be higher than table salts. So, contrary to popular belief, mineral salts like ‘saindhav’ may be worse for hypertension than the table salts. Avoid mineral salts and ‘chat masalas’.

In general, foods rich in potassium, beans, dark leafy vegetables, all fruits, notably bananas, potatoes, fish, mushrooms, will help lower blood pressure. So include them in your food regularly.

Foods high in sodium, table salt, mineral salts, chaat masala, pickles, dried fish, fast foods, chips, French fries, salted nuts, canned foods (meats, fish and beans), sauces, salad dressings, will increase blood pressure. Keep them out of your food.

In general, animal source foods are high while vegetable source foods are low in sodium. So eating less of flesh and more of vegetables and fruits will help lower blood pressure.

Workout sufficiently; a brisk walk of at least thirty to sixty minutes will be good enough for most people, thirty if you are slim, sixty if you are overweight.

Make sure that you move around, get a little stroll whenever possible and generally remaining more active during work hours if you have a sedentary job.

Lose weight. A slim tummy will dramatically help bring down blood pressure, blood sugar and blood fats and cholesterol. Abdominal obesity leads to hypertension, diabetes and heart disease.

Sleep and rest adequately. Seven hours of sound sleep will prove invaluable.

Be happy, positive, contented and peaceful.

A mind full of negative thoughts, sorrow, irritability, anger, endless desires, and a king size ego causes immense damage to our health. This kind of mindset leads people to hypertension, diabetes and heart disease sooner or later.

Any honest and intelligent person can identify if he or she has such a mindset. A bloated ego or plain stupidity can prevent us from identifying that we have such a mindset.

You must calm down your mind, free it from the clutches of negative and violent thoughts if you really want to become happy and healthy and free from the impending threat of hypertension, diabetes and heart disease.

And it can be done for sure, only you should want to be happy and healthy.

Take up a technique as simple as ‘yoganidra’ if not meditation if you wish to be calm, happy and healthy. Consistent yoganidra will immensely help in making you peaceful, happy and positive.

So ensure that you take these steps urgently and see how dramatically your blood pressure and blood chemistry improve. These steps will give you much improved mental and physical health and prevent hypertension, diabetes and heart disease and also slim you down!

Also read ‘Health Problems Of The Young: Hypertension’, ‘Hypertension Prevention And Control Program’ and ‘Preventing Diabetes‘ on this website.

Obesity Clinic in Pune

Can I Eat A Whole Egg?

The Dilemma Faced By Many people!

An egg contains six grams of the best quality proteins with all the essential amino acids.

An egg also contains 6 grams of fat, of which 1.5 grams are saturated fats. It also contains about 210 mg of cholesterol.

The protein content is almost evenly divided between the white and the yellow (yolk) of the egg, just a bit over 3 grams in the white and just under 3 grams in the yolk. The major part of the good nutrition as well as the entire fat and cholesterol are housed in the yolk.

Thus if you eat only the egg white, you get just over 3 grams of excellent proteins with only 12 calories and don’t have to worry about fats or cholesterol. Unfortunately, you miss out on most of the other excellent nutrition housed in the whole egg. Plus the egg white is rather high in sodium. This could give you elevated blood pressure if you consume too many egg whites.

Eggs are one of the only foods that contain naturally occurring vitamin D. Thus they help build healthy bones, teeth and help prevent osteoporosis.

Eggs are also beneficial to the health of the eyes. The carotenoid content of the eggs, specifically lutein and zeaxanthin may prevent cataract and macular degeneration, an eye disease that leads to loss of central vision.

Eggs are a good source of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease.

One study suggests that regular consumption of eggs may help prevent blood clots, stroke,and heart attacks. Another study suggests that women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

Eggs also promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals.

Thus it is clear that eggs are highly nutritious. But an egg still provides two third of the safe upper limit of the daily recommendation of cholesterol for a healthy person, viz. 300 mg, while a person with high cholesterol or bad lipid profile shouldn’t cross 200 mg.

Dr. Thomas Behrenbeck, a Mayo Clinic cardiologist, advises that a healthy person should not to cross 4 whole eggs a week.

A person with high cholesterol or bad lipid profile should follow his doctor’s advice.

Even a healthy person should avoid eating other high cholesterol and high saturated fat food and fatty deserts the same day.

Newer research thus tends to exonerate the egg from the demon of heart disease, but prudence must still be exercised while eating whole eggs.

It would be a good idea to keep an eye on your lipid profile every six months if you eat whole eggs regularly.

For more information about fats and cholesterol, read the article ‘Basics Of Nutrition‘ on this site.

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Health Benefits Of Brown Rice

Why You Must Replace White Rice With Brown Rice

Brown rice and white rice have a similar number of calories and carbohydrates. The main differences between the two forms of rice lie in processing and nutritional content.

When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.

Brown rice is superior to white rice when it comes to fibre content, minerals, vitamins, and phytochemicals, and it does not generate as large an increase in blood sugar levels after a meal as white rice, that is the glycemic index of brown rice is lower than that of white rice.

Milling and polishing brown rice removes most vitamins and minerals. In addition, milling strips away most of its fibre, which helps deter diabetes by slowing the rush of sugar (glucose) into the bloodstream.

Eating white rice daily may help trigger the onset of diabetes in those who are at a higher risk of developing diabetes due to family history or poor lifestyle, poor nutrition, lack of exercise and stress.

Replacing white rice with brown rice in four or five meals a week will substantially lower this risk.

Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as vitamin B1, vitamin B3, and iron are sometimes added back into the white rice making it “enriched”, as food suppliers in the US are required to do by the US Food and Drug Administration. We have no information what happens in India.

One mineral that is lost substantially in white rice is magnesium.

When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol. Rice bran oil contains ‘Oryzanol’ which is considered to be helpful in lowering blood cholesterol levels.

Among other key sources of nutrition lost are small amounts of fatty acids and fiber.

Read the article ‘Basics Of Nutrition‘ on this website for more information

Carbohydrates Don’t Make Us Fat!

Carbohydrates Don’t Make Us Fat!

The Myth Of Low Carbohydrate Diets!

Carbohydrates are the first source of energy of our body. Amongst the three major components of our food, viz. carbohydrates, proteins and fats, the primary role of carbohydrates is to provide energy that our body needs for all it’s basic needs. We use energy drawn from this source for all our daily activities and for all the processes that go on in our body day and night.

Fats are the reserve source energy of our body and they are drawn upon for energy only when carbohydrate energy is exhausted.

Proteins are the most important constituents of most of the tissues of the body. They are essential for the growth, development and repair of the daily wear and tear of the body. They are responsible for the defence mechanism of the body. They are also essential for the formation of various enzymes and hormones in our body.

Proteins are not meant to be an energy source. Body uses proteins for energy only in survival mode when you are on a ‘very low calorie diet’ (VLCD), or on a diet very low on carbohydrates, our principal fuel energy source. On such a low fuel energy mode, body cannot burn fats fast enough to meet it’s immediate energy needs and uses up proteins from food for energy, depriving the body of the vital role that proteins perform. Thus you need enough carbohydrates in your food to ‘spare’ proteins from being used for energy. This is the vital ‘protein sparing’ function of carbohydrates.

And as a last resort, the body also raids the proteins in the connective tissue, the muscles and vital organs of the body for energy. This is the reason why people on low calorie – low carbohydrate diets become wrinkled, shrivelled and look older with sagging, unhealthy skin and go on to suffer from multiple dietary deficiencies.

Researchers like Sara Seidelmann, a researcher at Brigham and Women’s Hospital in Boston, have found that people on animal based low carbohydrate diets are associated with shorter life span and should be discouraged.

According to this study, people who got 50 – 55 % of their calories from carbohydrates, on an average, outlived those on low carb diets by four years and those on high carb diets by one year.

So we can conclude that high animal source, low carb diets are worse than high carb diets and balanced nutrition is the best choice whether you are looking to lose weight or simply live healthy!

Thus a low carbohydrate diet is bad either for healthy living or for losing or maintaining weight. You must have enough carbohydrates in your food irrespective of whether you are losing weight or maintaining healthy weight.

People losing weight on balanced, healthy nutrition, slim down with glowing, healthy skin and look fresh and young!

You definitely can lose weight and stay slim and healthy on balanced, healthy nutrition, in fact you can’t lose weight healthily without being on healthy nutrition.

Carbohydrates don’t make you fat, it’s excess calories that make you fat and excess calories come from overall overeating, not just overeating carbohydrates!

Excess proteins, over and above your daily needs and fats also contribute calories that account for your weight gain.

In fact fats provide over twice the number of calories supplied by carbohydrates and proteins, nine per gm as compared to four each per gm supplied by carbohydrates and proteins.

So why single out carbohydrates as the villain?

Low carbohydrate diets are invariably not ‘high protein diets’ as they are projected to be, by their sponsors, but they are more ‘high fat’ than high protein diets. Such diets send your blood triglyceride levels shooting up and eventually your cholesterol levels will also shoot up. This is an invitation to heart disease and strokes.

So low carbohydrate diets are more likely to give you heart disease and strokes than make you slim and safe from hypertension, diabetes, heart disease and strokes!

Read the article ‘Basics Of Nutrition’ and ‘The Good And The Bad Carbohydrates’ on this website for more information.

Obesity Clinic in Pune

Lots Of Nuts And Cheese Won’t Make You Slim And Healthy!

Snacking On Nuts And Cheese Is Not The Way To Slimming And Health!

Many people ask me if snacking on ground nuts and other nuts like almonds and walnuts and cheese helps in slimming.

Hardly. In fact, all nuts are very high in fats. They provide between 40 (ground nuts) and over 50 per cent (all dry fruit nuts) fat by weight, meaning every 100 gm of these nuts provide you with 40, 50 or more gm of fat. That is the same as eating 8 to 10 teaspoons of pure fat, like oil or ghee!

A major part of the fat in nuts is the monounsaturated kind, though walnuts also provide the valuable omega-3 fatty acids, which protect us from coronary artery disease. So it makes sense to have a couple of walnuts daily, especially if fish is not a part of your food.

Luckily there is no cholesterol in nuts.

Eating nuts because a few nuts like almonds have some fibre, makes no sense for Indians. Whole grain cereals, pulses, vegetables, especially leafy vegetables and fruits are much better sources of fibre and have much fewer calories. Our normal Indian food has all four in most meals, so we don’t need high fat nuts for fibre. Plus all four are far cheaper than dry fruit nuts!

For most Indians, the normal diet consists of cereal-pulses-vegetables routine in the majority of meals and meat only a few meals, probably no more than a couple of days a week. So getting enough fibre is not a great problem for us.

Predominantly ‘meat only’ Western diets include little whole grain cereals and vegetables and probably lack adequate monounsaturated fatty acids as well as fibre. Hence some Western experts may advise a handful of nuts as snacks. But for Indians, the advice is totally misplaced.

Nor do we need nuts to give us proteins. Milk and a combination of cereals and pulses and legumes  provide us with ample proteins. Also the proteins in nuts are not of high quality, not containing all essential amino acids.

So we don’t need to buy a lot of fats to get some incomplete proteins and a little fibre.

A diet high in overall fat, and particularly saturated fats, builds more cholesterol in our blood.

Cheese will be 30 per cent fat, major part of it saturated, and ample cholesterol. Both are bad for your blood cholesterol levels and your heart.

We don’t need cheese to give us proteins and calcium; milk and leafy vegetables can provide them amply.

So snacking on nuts and cheese is bad for your weight as well as the heart. Make no mistake about it.

Eating either, in small quantity, occasionally isn’t exactly akin to committing suicide, but snacking on them every day definitely is!

Read more about the Basics Of Nutrition on our website.

Effects Of Cooking On Omega 3 In Fish

Effects Of Cooking On Omega 3 In Fish!

How To Cook Fish To Retain Omega 3!

Many people know that sea fish are the richest source of the sea source omega 3 fatty acids, the EPA and the DHA, in our food and that they protect us against coronary heart disease.

Many of them eat enough sea fish to get adequate omega 3.

But do they actually get the omega 3 from the fish?

Mostly not, because they don’t prepare their food the right way! Most people fry and eat it.

Let us see the effects of various kinds of cooking on the omega 3 content of fish.

The effects of the various kind of preparations of fish have been studied in two studies in India and Greece. Although more studies are needed, the findings of the two studies make the effect of cooking on omega 3 clear enough for us.

Frying: Shallow frying of fish in a skillet or a pan, exposes the omega 3 to high temperatures, destroying as much as 70 to 85 per cent of omega 3. Frying completely changes the fatty acid profile of the fish, so it doesn’t resemble the original profile at all!

Microwave cooking: Microwave cooking too destroys much of the omega 3 in fish.

Canning: Canning completely destroys the omega 3 in fish.

Cooking and baking: Cooking fish by boiling like in preparing fish curries or baking at 200°C for 20 minutes retains most of the omega 3, keeping its EPA and DHA content intact.

Smoking: Smoked fish does retain the omega 3 content of fish, but smoking fish is not a common practice in India. We get to eat smoked salmon in five-star hotels only, to the best of knowledge, and it is imported.

The commonest preparations of fish in India are frying and cooking in gravies. So the people who fry and eat fish, get minimum benefits of the fish omega 3 while those who cook it in gravies get the maximum benefits of the fish omega3.

So always eat fish prepared by boiling, or cooking it in gravies or baking it, not by frying.

Also, read the articles ‘Basics Of Nutrition’ and ‘The Good And The Bad Fats’ on this website.

 

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Preventing Osteoporosis

Keeping Our Bones Healthy For A Life Time

Osteoporosis is a disease in which bones lose calcium, mineral mass and density, become fragile and fracture easily. Even sneezing or coughing can cause fractures.

It is a highly crippling disease whose threat is not perceived seriously enough by people.

Fractured hip bone or femur (the thigh bone) in old age can be life threatening.

Osteoporosis is a lifestyle disease common amongst older men and women, more so amongst post-menopausal women.

The wrists, the hip bone, and the vertebrae are the common sites of fractures caused due to osteoporosis. Many old people fracture their hip bones and femur and have to undergo extensive orthopedic surgeries, and many of them become bedridden and never recover.

Lack of adequate calcium and vitamin D in the diet, minimum exposure to sunlight, lack of exercise and sedentary lifestyle are the major factors leading to osteoporosis.

All commercial slimming programs inevitably force you to take up very low calorie diets (VLCD). Such diets invariably lead to calcium loss from bones, amongst multiple other nutritional deficiencies. If you are prone to take up starvation based low calorie diets off and on in a desperate attempt to lose weight, you are a prime candidate for osteoporosis. So stop such yo-yo dieting if you want to have healthy bones for a lifetime.

A high protein diet, excessive consumption of coffee and alcohol, smoking, stress, and depression also enhance calcium loss and slow down fresh rebuilding of bones, thus helping the development of osteoporosis. Caffeine in coffee and raised levels of the hormone cortisol in stress enhances calcium loss from bones.

People who have taken steroids for long periods for diseases like asthma or other allergies, also develop osteoporosis as steroids cause the body to lose calcium through the urine.

Osteoporosis is undoubtedly a very grave disease that can be prevented simply by leading a healthy lifestyle from childhood. Which means that parents must have adequate knowledge about the dangerous disease which can be prevented or arrested but not completely reversed once it sets in.

So you must learn all about this illness and teach your children to eat healthy, play physical sports involving activities like running and climbing, get into the habit of exercising regularly and being happy and peaceful.

You must include ample skim milk, lots of green leafy vegetables, nachani (a cereal, also called ragi) and soya in your diet to ensure getting adequate calcium.

You can consult your doctor and discuss with him or her about whether you need calcium and vitamin D supplements. If you don’t get sufficient calcium in your food, you may be benefited by taking them.

Our body synthesizes vitamin D from sunlight. We also get it from food.

Our body builds a precursor of vitamin D under the skin with the help of cholesterol when exposed to the sunlight. Eventually the liver and the kidneys also play a role in the synthesis of vitamin D.

So ensure that you get adequate early morning sunlight to allow your body to build vitamin D without suffering from the damaging effects of strong sunlight. Five-minute exposure of your arms, legs and face to the morning sun, three to five days a week is adequate for most people to synthesize sufficient vitamin D.

The food sources of vitamin D are limited. Fatty fish oils, fatty fish, liver, eggs, and milk are the major sources of vitamin D. So you could consume milk every day, a couple of whole eggs a week (unless your doctor recommends not eating them to limit dietary sources of cholesterol) and fish to improve your supply of dietary vitamin D.

A whole egg four days a week would serve you nicely if your cholesterol is excellent, providing wide health benefits other than vitamin D. But you must avoid other sources of cholesterol, viz. non-vegetarian source foods, ghee, butter, and cheese on these days

You may not get enough vitamin D if you do not have much exposure to sunlight. Barring milk, the food sources of the vitamin are not common foods. In such a case, it may be necessary for you to take vitamin D supplements. Ask your doctor about this issue.

Take up regular weight-bearing exercises. They help stop further bone loss and may help to build bone as you age. By improving your posture, balance, and flexibility, they also reduce your risk of falls that can break fragile bones. Exercise for at least 30 minutes three times a week. Take up antigravity exercises like walking, running, jogging, aerobics, hill climbing, stair climbing, tennis, football, basketball or volleyball and moderate weight training. Swimming doesn’t help in building healthy bones as your bones and muscles must work against gravity to do so.

A word of caution will not be out of place here. While taking up these exercises, don’t get carried away and damage your knees! Taking up knee strengthening exercises simultaneously is equally vital. We want strong bones as well as healthy knees.

So consult your doctor before taking up these exercises.

Read the articles ‘Can I Eat A Whole Egg?‘ and ‘Save Your Knees‘ on this site for more information.

Dangers Of Obesity

The Dangers Of Obesity

The Diseases Associated With Obesity!

When I started my Slimming Centre in Pune, over three decades ago, the goal was not only to help people lose weight and stay slim and healthy for lifetime, but also to help them prevent putting on weight unnecessarily, during different stages of their lives and help them prevent or overcome all the diseases those are caused by obesity.

After all, staying slim is so much easier than losing weight, even if it has to be done in an excellent slimming centre.

Obese people are never fully healthy. Obesity and the faulty lifestyle associated with it, lead to a very wide range of diseases, some of them fatal.

The obese tend to be irritable, stressed out, depressed and may have poor self-esteem. Their energy levels are low and they tire quickly. There are pains and aches everywhere. A backache and joint pains are common. Spondylosis, prolapsed discs, osteoarthritis, osteoporosis, varicose veins, cholecystitis (inflammation of the gall bladder), and some hernias are prevalent in the obese.

High blood pressure, diabetes, coronary heart disease and cerebral strokes (paralysis) are frequently associated with obesity.

Amongst obese ladies PCOD, infertility, difficult pregnancies and labour, repeated abortions and complications during a caesarean section are common.

The obese are more prone to certain cancers.

They also are at a greater risk of complications during surgeries.

Abdominal obesity can lead to the dangerous triad of hypertension (high blood pressure), dyslipidemia (high levels of cholesterol and blood fats) and type-2 diabetes. These three together can lead to coronary heart disease, myocardial infarctions and also death.

So if you are obese, wake up and lose weight, or it’s going to destroy your health sooner than later!

Healthy weight loss can help prevent or reverse all the above grave diseases. And healthy weight loss is possible only if you slim down on normal, everyday food and exercises you can take up long term. That is the only way to lose weight and stay slim and healthy for a lifetime!

Hence the importance of choosing the right slimming centre!

Also read the article, Simple Steps To Slimming on this website.

 

Staying Slim And Healthy Through Lactation!

Staying Slim And Healthy Through Lactation!

Staying Slim And Healthy Through Motherhood!

When I started my Slimming Centre in Pune, over three decades ago, the goal was not only to help people lose weight and stay slim and healthy for the lifetime but also to help people stay slim, during different stages of their lives.

After all, staying slim is so much easier than losing weight, even if it has to be done in an excellent slimming centre.

The commonest period when most ladies gain weight unnecessarily is around motherhood. We have already discussed how an expectant mother can stay slim and healthy through pregnancy in the article ‘Staying Slim And Healthy Through Pregnancy!’

Let us see now how a nursing mother can lose the few kgs of the extra weight that she still has, post pregnancy.

We have already seen in the above article that if a young lady goes through pregnancy properly, all the extra weight she needs to lose is 4 or 5 kg. Of these, one kg each is the extra blood volume that she needs during pregnancy, which the body will automatically correct soon, on its own and one kg is that of extra breast volume which is needed to support lactation, which the body will lose automatically once breastfeeding stops.

That leaves only 2 or 3 kg of fat which the body will burn off in the 7 or 8 months of breastfeeding as a ready source of energy in an emergency.

So this lady doesn’t really have to do much more than eat as per her needs of lactation and be physically active, to lose the remaining weight.

The extra energy required by a nursing mother would be about 400 to 500 calories, in the first 6 or 7 months of lactation and it would taper off when the demand for breast milk reduces as the baby is weaned off the maternal milk.

That means increasing small portions of cereals (chapati and rice) and pulses and legumes (dals and beans – ‘usal’), fresh vegetables and fruits and extra (3 or 4 cups) milk, in vegetarian ladies and consumption of moderate amounts of egg and fish and meat, in non-vegetarian ladies easily meets the increased calorie, protein and vitamin-mineral needs of the lactating mother.

She doesn’t need to eat too much.

Eating healthy, walking regularly and resting adequately throughout lactation, she will go through the period comfortably and slim down perfectly in the first 3 or 4 months post pregnancy, even without going to a slimming centre!

Also, read ‘Slim Women Are Healthy Women! and ‘Staying Slim And Healthy Through Pregnancy!’ on this website.

Staying Slim And Healthy Through Pregnancy!

Staying Slim And Healthy Through Pregnancy!

Staying Slim And Healthy Through Motherhood!

When I started my Slimming Centre in Pune, over three decades ago, the goal was not only to help people lose weight and stay slim and healthy for the lifetime but also to help people prevent putting on weight unnecessarily, during different stages of their lives.

After all, staying slim is so much easier than losing weight, even if it has to be done in an excellent slimming centre.

The commonest period when most ladies gain weight unnecessarily is around motherhood. If they can be educated about the basic science of how much weight they need to gain during pregnancy, how much extra and what food they need to eat and how they can exercise during this period, most ladies will stay slim and healthy through pregnancy and will not need to lose weight in a slimming centre.

A slim and healthy Indian young woman needs to gain around 9 to 10 kg during pregnancy, or even less if she is a little overweight.

This weight gain includes about 1 kg each of placenta, amniotic fluid, increased blood volume, increased breast volume, a couple of kg of reserve store of fat and between 2.7 to 4 kg being the weight of the baby.

So immediately after the delivery, the new mother has a weight loss of about 5 or 6 kg, as the baby, the placenta and the amniotic fluid exit her body.

So all the extra weight she needs to lose at the end of the pregnancy is only about 4 to 5 kg, which she can lose easily while nursing the baby and stay slim, without going to a slimming centre for any big weight loss!

For a slim and healthy, young Indian lady, the extra energy required during pregnancy are about 150 kcal in the first three months of pregnancy and about 300 kcal in the later period of pregnancy.

That means increasing only a small portions of cereals (chapati and rice) and pulses and legumes (dals and beans – ‘usal’), fresh vegetables and fruits and extra (3 or 4 cups) milk, and consumption of moderate amounts of egg and fish and meat, in non-vegetarian ladies easily meets the increased need of calories, proteins, vitamins and minerals, during pregnancy.

Along with this the young woman must also learn and take up antenatal exercises and walk regularly.

If every expectant mother follows these easy guidelines, she will stay slim and healthy through pregnancy, without having to lose any weight at all!

Also, read the articles ‘Slim Women Are Healthy Women!’ and ‘Staying Slim And Healthy Post Pregnancy!’ on this website.