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Expert Tips to Lose Weight and Stay Fit


Today, obesity is not just a condition; it is more like a disease. Thanks to our chatpata food, our sense of fitness is somewhere outside the window. As a result, Indians are at a far greater risk of cardiovascular diseases and diabetes than any other nation.
We caught up with Mr. Thomas M T-  a top fitness trainer and owner of Cardiorhythm gym in Delhi, to discuss about the concern topic of obesity and all time remedy to get done with those extra kilos. Have a look and you'll realise that healthy weight loss is all about balancing food rather than avoiding it.

Please tell our readers a little about your background and what led you to specialize in helping people lose weight. 

I belong to a medical background. I had worked for hospitals for past 18 years as paramedic, hence the word “Obesity” is not alien to me. Common phenomenon is that many studies/research & fact done by WHO (World Health Organization) go unattended by large section of the society with only few takers. I always believe that It is not what you do for 1 hour a day in the gym that counts, it’s what you do for the other 12 hours when you are awake matters most. This is what inspired me to open Cardiorhythm fitness studio, where we not only discuss about exercise and nutrition but also share and advice healthy, safe lifestyle.

“How can I Lose Weight”- Your answer for this most googled question?

One should have a balanced diet and do regular workout. In the weight loss process, 60% is your diet and 40% is your workout. Weight loss is a pretty simple maths. Calories consumed – calories burned = weight gain/loss/maintenance.

Everybody wants to lose weight but have no idea where to start. So, what should they do?

First thing to figure out is your current calorie consumption, that could calculate your BMR - (Basal Metabolic Rate).  It is the amount of calories per day your body burns, regardless of exercise. Always start with the mind set and be focused towards your goal. Remember the saying-No Pain Leads to No Gain.

In your experience, what are the key factors that prevent people from losing weight despite exercising regularly?

Giving up is the first sign of compromising and that is a clear sign of lack of motivation. Secondly, 90% of the people do not want to compromise with their taste buds. Thirdly, people do not have their short interval meals. It's essential that people control their diet and choose food cautiously.

Please, tell us some ways through which people can motivate themselves to exercise?

Choose a partner in the gym who could motivate and push you to work out daily. Monitor your lifestyle pattern. Do you drive down for a walking distance? Do you lie down soon after you’ve taken a meal? Do you sit long enough at one place? If you take a close look you’ll find that many of these factors which usually go unnoticed are actually part of what you are. If you aren’t taking any steps to pin down the changes you have to undertake, then you might be inviting a lot of health problems for yourself.

Do I still need to follow a diet, if I am regularly exercising? Why?

Of course! You may remain fit but will not have the desired result.

This word 'Diet' is much maligned. Many believe that it is only about starving yourself and eating very little. Your views on it?

Starving and having very little meal doesn’t give you the solution. While starving the Hydrochloric acid in the stomach will increase. This will lead to gastric irritation and acidic level. Also, reduces strength and muscle depletion when you starve. A balanced diet is the best solution.

Is there an optimum amount of time that meals should be spaced to assist with weight loss?

Normally a vegetarian diet takes 2 to 2.5 hours to digest whereas a non-vegetarian meal takes 3.5 to 4 hours. So, on an average gap of 2 to 3 hours should be there between your meals. As, I mentioned earlier, the acidic level in the stomach increases while you are fasting.

What is the worst type of food a person can eat that will mess up their workout?

Say a big No to - junk food, oily food, pizza, sweets, fried items and soft drinks.

Are there any specific foods that assist with weight loss?

There should be a balance of carbohydrates fats and proteins. Milk has always been linked with healthy nutritional benefits, and helping people burn fat is one of them. An apple a day keeps the doctor away, as the saying goes. It also has fat-repelling features as well. The high soluble fibre content in apples takes longer to digest thus, people are able to stay satisfied for longer periods. Apples are also free of saturated fat or cholesterol, which means you'll be able to keep your cholesterol levels within safe limits. Coffee contains caffeine, which speeds up the heart to help your body burn more calories. Green tea contains epigallocatechin gallate, commonly known as EGCG, which is a chemical that revs up your brain and central-nervous system to speed up the rate at which you burn calories.

How effective are those slimming oils and gels available in the market?

Firstly, people should know that these oils are not an alternative but are a part of exercising regime. Massaging any kind of Ayurvedic oil can enhance your work-out results as it increases your blood circulation. It agitates blood vessels and helps in removing toxic and fat materials from that region.

Last question Thomas, Is it possible that for some people hormone imbalances may be hindering their weight loss efforts? What tests need to be done to diagnose the imbalances?

Such cases can go for these tests: Thyroid profile, testosterone, LH (Latinising hormones).

A certified trainer from GFFI, Thomas M.T., is an experienced medical professional who has worked with top most hospitals in India and with Ministry of Health (Kingdom of Saudi Arabia). However, his love for fitness took control and like so many others he started his own personal training business.
If you wish to get in touch with Thomas and join his fitness studio, you can contact him at Cardiorhythm Gym- Delhi, contact no: 9654473266.