HEALTH AND FITNESS: I’ve started walking for an hour and a half for about two weeks now.  I’ve cut down rice and am eating vegetables and curry in my meals.  I want to cut down some more weight.  Is the diet pattern that I’m currently following healthy?  Will walking help reduce weight?  Please advise.

Tshering, Thimphu

Hi Tshering,

There are two parts to ensuring that you lose weight (preferably stored body fat).  Nutrition is the first part, and exercise, second.

Although a good first move, just reducing rice portion will not burn fat.  You must change every aspect of your daily nutrition to create an environment that ensures fat burning as the main source of fuel.  Bhutanese curry is extremely high in saturated fat, salt and calories.  So reducing the calories and replacing that fat with healthier fat is equally important.  Prepare your curry in the healthiest manner.  Use olive oil for cooking, reduce the amount of butter and cheese in it, and add volume to your food by adding varieties of vegetables to every meal.  Vegetables are extremely low in calories and high in fibre that keeps your colon healthy and curbs appetite and craving when on a calorie deficit diet.

Eating small amount of protein like eggs, fish, lean red meat at every meal will ensure you preserve your muscle.  More muscle means more ability to burn fat as calories.

Tip of the week:

“Focus more on losing body fat than just on losing body weight”

It is also very important to eat small portions of food, multiple times a day.  I would recommend you to eat a meal every 3-4 hours.  Doing so will supply your bodies with a continuous flow of nutrients, that will stabilise your blood sugar levels, creating a pro fat burning environment.

Walking is my favourite exercise, not only to lose weight, but also to specifically lose and target body fat.  How long you walk doesn’t matter, when you walk does.

I encourage you to do some fast walking early every morning.  Losing weight in this manner is most efficient and healthy.

Tshering Dorji (three times Mr Bhutan winner), is a certified fitness trainer and specialist in performance nutrition


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