How to cut down your body into what you wish

Having a healthy physique is a result of hard work. Except for some exomorphic persons, maintaining the BMI and waist hip ratio in healthy range is a challenge. Most of us doesn't care much about fitness either due to lack of time or patience. Every person in good shape will have a story of dedication and hard work to share.

Let us breakdown the term ‘overweight’. Whatever we consider as ‘overweight’ is actually the weight of excess fat stored in the body. The pot belly is the result of fat deposition both inside and outside the abdomen with some loosening of muscles. As a surgeon I have seen how much thick the fat layer can be. In obese persons, the fat layer just under the skin may measure half foot in depth.

So why does this happen. It is due to the action of ‘thrifty genes’. These genes are supposed to store available excess energy during the seasons of harvest and good weather, so that this stored energy can be used during the time of famine and food scarcity. These subcutaneous fat act as a long term storage facility for energy. In these modern times we don’t have famines or seasons of food scarcity anymore. So the stored energy in the body does not get an opportunity to get out of the system.

This explains the answer to the question, how to lose a major chunk of weight from the body? Make use of the ‘thrifty genes’. Cut down the calories to minimum or nil for a short period of time. Create an artificial environment of food scarcity. Human body has got a wonderful phenomenon called ‘homeostasis.’ It is like auto weather control in air conditioning system. It will make use of the available resources and maintain the inner supply of energy even if the intake from outside is zero.

The basic method to limit energy intake is restriction of carbohydrate and fat in the diet. Proteins and vitamins along with minerals have to be supplemented. Protein supplement is necessary to compensate for the muscle mass loss. But a little loss in muscle mass can be gained later by having a little excess protein and workouts. Usual carbohydrate in diet comes from the grains and their products. Sugar juices and soft drinks also add to it.

Let us see what is left in diet after removing carbohydrate and fat. Fruits and vegetables. Fruits contain sugar which is fructose and vegetables have very less caloric value. Among fruits itself the ones with more juice are the best, like orange, pomegranate, grape and watermelon. Among vegetables what we like to have is cucumber like things and green leaves. Tubers e.g.: potato, are high energy sources which has to be totally avoided.

So a model diet will go like, one to one and half kilos of orange a day as and when hungry, 2-3 cucumbers with lemon juice, salt and chilli. Watermelon or some other melons, 3-4 pomegranates, one full papaya, 5-6 apples are other choices. Boiled or grilled chicken wings or legs once in a week. Try to avoid banana.

Hydration is the key point in any dieting regime. Drink lots of water. One has to take minimum 3 litres per day. Juicy fruits and vegetables can contribute to hydration. The idea is basically to starve the body. The fruits and vegetables are just to fill up the stomach and keep the digestive system running smoothly. Taste buds will also need to be satisfied while dieting. Also having a fruitarian diet may make one feel cold. So to satisfy the taste buds and to keep the core fire alive, one will have to add some salt and spice of choice to the fruits or vegetables as necessary. 

Workout is also a part of this regimen. Minimum half an hour of aerobic exercise will accentuate the weight loss. Rather it will act as a benchmark for your performance. Normally this dieting regimen will not be a hindrance for the energy level one need for half an hour running or elliptical trainer. But feeling constantly deficient in energy level for minimum workout calls for relook into the dieting regimen and halt if necessary.

A major side effect of having a fruitarian diet depicted in literature is pancreatitis ( usually a self-limited  inflammation of pancreas associated with excruciating mid abdominal pain that may prolong up to one week, but needs hospitalisation for diagnosis and early treatment). Actual incidence is not sure, but not in my experience. Another minor but frequent problem is tooth related issues. The fruits contain lot of acids that can easily cause teeth damage. So mouth washing and brushing will be of utmost importance while following a fruitarian diet.

The results are seen within two days of starting a strict diet plan. Loss of weight can be expected up to 3-4 kilograms in a week. After a rapid fall of 10-12 kilogram, there may be a plateau. But maintaining the course will ensure further loss. Aim for two kilos more than the required target line. Once that is attained gradually change to normal diet. Do not overfeed. The change in your habitus will be pronounced and easily notable, that people start to recognise the difference. The appreciation you receive and the improved confidence about self-image will be sufficient to make sure you don't over feed.  Reading on how your favourite film stars and models maintain their shape can also be motivating.

Binge eating or partying once in a fortnight is also recommended with this regime. It can also be avoided if you think it is a hindrance to the divine course of dieting. But in my opinion this will help to be in control and make sure that you can resist the pressure of over feeding once the target line is touched. Once the excess fat has been churned out of the system, you can start pumping in muscles with some extra protein supplements. Still one has to make sure that the carbohydrate and fat intake is not out of the limit.

This article has contents which may be described as ‘pro-anaemic’ or ‘pro-bulimic’. Most of the film stars and models who maintain a great physique had followed at least a part of this regimen. Nobody is born with muscles defined to each fibre or body shape for size zero. This is a choice to be made, a choice that can change your life. Before I finish I have to remind that having a great body is not a reason for ultimate happiness nor defines a successful life.  It is all about the person and how much good at heart you are.