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Weight loss matters in many conditions - if one is over weight, obese, shows signs and symptoms of prediabetes or already suffering from type 2 diabetes, etc., weight loss may result into better health and fitness. According to American Obesity Association, "Carrying excess body weight can increase your risk of developing or worsening an existing medical condition like diabetes, heart disease, certain cancers, osteoarthritis and sleep apnea."[1]


Some tips to reduce weight:

  • Instead of restricting to take only two meals, taking four to six smaller meals are helpful. Smaller meals keep the body metabolism working at an even pitch, and helps in maintaining a better blood sugar level.
  • Consumption of sugar should be avoided fully or restricted to negligible level. This also applies to foods having high sugar content.
  • Consumption of fats should be restricted to the bare minimum. There are good and bad fats – omega3-fatty acids found in fish and some other food items are good fat assisting in maintaining various functions of the body. On the other hand, saturated fats are bad fats and should be avoided.
  • It is also helpful to become a nibbler – instead of taking only three large meals, taking four to six smaller meals every three hours keep the body metabolism functioning well and results into reduction of fat stored in the body.
  • It is helpful to stop consumption of sugar and foods containing large quantity of sugar like candies. Sugar gets converted into carbohydrates rather fast and the excess carbohydrates eventually gets turned into fat and stored in the body.
  • Restricting consumption of fats is necessary for weight loss. However, all fats are not bad fats. For instance, omega3-fatty acids present in fish are good fats.
  • The so called low carbohydrates and low fat foods may not actually be so low in fats and carbohydrates. They may contain sugars, fat and sodium, excess consumption of which is generally not advisable if weight reduction is planned. As such, labels should be carefully read even for so called low carbohydrates and low fat foods.
  • Dairy products should be consumed in moderation only though a glass of milk or yogurt, or a little cheese are helpful in balancing the diet.

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