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Weight loss: Crave sugar and calorie-loaded foods but want to be fit? Daily habits to transition toward a healthy diet

It is easy to dictate sensible eating tropes and wonder why anyone who has fallen off the fitness wagon won't walk the path to good health. But if someone who had lost his fitness and regained it with herculean efforts and determination shows you the path, it would be a practical approach, right? Pranay Jain, Founder & CEO, BodyFirst has been there, and back.

Updated Sep 26, 2022, 23:27 IST

Added sugar is the root of most weight problems. (Photo: Pixanay)

Have you been trying to lose weight but find your old diet and lifestyle habits too ingrained to be discarded? If you find that old habits die hard, you are not alone. Altering one's diet habits to promote health doesn't have to involve major adjustments, says Pranay Jain, Founder & CEO, BodyFirst.

Modifying your diet in subtle ways over time might have a significant effect, Pranay Jain warns. Sudden drastic changes are neither healthy nor wise, and they will backfire in the long run and that is certainly not what you desire.

Pranay Jain holds the authority to dispense advice on how to get fit and stay fit. Born into a business family and excelling in academics as well as athletics, he was proud of his sporting prowess and fitness in his student days. But when he was in his engineering degree programme, burning the midnight oil in preparation for exams became the norm and so did dipping into sugar-loaded yummy goodies - mindlessly and in a robotic manner. The once famed sportsman fell into a vicious loop of sugar craving and consumption. Needless to add, the athlete now looked rounded enough to challenge a Sumo wrestler.

Body shamed and with his confidence at rock bottom, it was sports and the passion for fitness that pulled Pranay out of the trenches, reports Forbes India. He took up Mixed Martial Arts in 2012-2013 and once again physical fitness and a healthy diet took prime place in his life. But this time he had decided to eliminate the drug-like substance called sugar altogether from his diet.

Pranay's transformation from flab to abs came just as he also emerged as a qualified and meritorious Chemical Engineer, all set to get into his MBA.

Pranay Jain Bodyfirst_Body_First_CEO — Pranay Jain, CEO -- Bodyfirst

That is why we find listening to him on issues of fitness and diet is worth every moment we spend on it. Armed with a personal journey of transformation and skills gained during his MBA, Pranay founded a wellness brand, BodyFirst® with the credo of spreading true wellness and health.

Do you want to be fit? Gear up for modifications!

"Even if you've followed the same diet for years, you may make modifications. Maintaining a healthy lifestyle also includes eating properly. In addition, eating well can boost your health and quality of life," says Pranay Jain.

To permanently improve your eating habits, you must first reflect on all your individual eating behaviours as well as your typical triggers for unhealthy eating, then replace those with healthier ones, and then reinforce your new, healthier eating habits, Jain says. Here's his advice on how to transform your eating style slowly but surely.

Simple ideas to begin eating better

Cut back on sugar-infused beverages: Sweetened drinks can be calorie-dense. Sodas and packaged juices are high in sugar. They cause diabetes, obesity, liver damage, early ageing, and anxiety. Instead of those, try unsweetened or infused water.
Slip in some extra greens: Substitute unhealthy meals with fresh fruits, veggies, and whole grains. They're full of protein, fibre, healthy fats, vitamins, and minerals, unlike processed foods.
Consider a plant-based diet: A whole foods plant-based diet is one of the most fundamental cornerstones of a balanced and thriving living. This diet is rich in vitamins, minerals, antioxidants, healthy fats, plant-based protein, and unprocessed carbs, making it ideal at any age.
Go nuts for nuts: Superfoods pack protein, healthy fats, vitamins, and minerals. Chia, flaxseed, and pumpkin seeds are also nutritious. They contain vitamins, antioxidants, calcium, zinc, and magnesium. You can even use them in baking or as a candy bar substitute.
Eat-Stop-Eat: Intermittent fasting is a popular fitness and health fad. It is used to improve lifestyle, health, and weight loss. Various research has shown the cognitive and bodily benefits of intermittent fasting. Some research shows that it can increase lifespan too. It alternates eating and fasting. Intermittent Fasting doesn't stipulate which things to eat, only when. This plan recommends a healthy, whole-food diet.
Count nutrients, not calories: Focus on nutrients, not calories, to optimize your diet. We can only get energy from food. Quality, not the number of calories, affects health the most.
Always have fresh, nutritious options on hand: When you're hungry, you'll eat whatever you see first. Keep healthful food visible and accessible at home and work. Keep healthful foods at eye level. Store quick healthy nibbles like nuts and seeds in a jar at work.

The Bottom Line: Developing a healthy routine doesn't require a complete lifestyle overhaul. If the changes are little, you may be more able to adjust to them. Don't try to change everything at once; instead, focus on just one area and make steady progress there. You could be pleasantly surprised by the impact that even minor adjustments can have. Begin your transition towards these simple dietary changes right away to make 2022 your healthiest year ever!

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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