Question

Maulik is working on a project to collect data for students who are obese in his school. He plans to give students a detailed explanation on eating for weight control. List and explain the points that he can tell the students in his presentation.

Answer 1

1. Know your healthy weight: Calculate BMI and understand whether you are underweight, normal, overweight or obese.
2. Balance energy: Weight gain occurs when calorie intake is more than calorie expenditure; therefore, eat fewer calories than you burn to lose weight.
3. Choose nutrient-dense foods: Eat more fruits, vegetables, whole grains, lean proteins and low-fat dairy; they keep you full and provide essential nutrients.
4. Control portions: Use smaller plates, serve less and avoid second helpings.
5. Limit sugary drinks: Soft drinks, fruit juices, energy drinks and sweetened beverages add many hidden calories; drink water or unsweetened drinks instead.
6. Avoid junk food: Burgers, pizza, cookies, chocolates and cold drinks are high in calories, fat, sugar and salt and low in nutrients.
7. Do not skip meals: Skipping meals leads to overeating later; eat regular meals, especially breakfast.
8. Eat slowly and mindfully: This helps you recognise fullness and prevents overeating.
9. Exercise regularly: Physical activity burns calories, boosts metabolism and helps maintain muscle mass.
10. Set realistic goals and follow a long-term plan: Avoid crash diets and short-term fixes.