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Rediff.com » Getahead » The weight loss quiz: Are you doing it right?

This article was first published 9 years ago

The weight loss quiz: Are you doing it right?

Last updated on: January 04, 2014 16:37 IST

Photographs: Sergio Savarese from Sao Paulo City/Ipiranga, Brasil/Wikimedia Commons Brinda Sapat

There are multiple diets and fitness programmes to make you lose weight, but are you on the right one or is something amiss? Take this quiz and find out!

If you are going wrong somewhere, the answers will get you back on track and straight to your goal.

1. What is your weight loss goal for a month?
a. 5 kgs
b. 4 kgs
c. 3 kgs

Wrong! Try again..

Wrong!
The correct answer is The weight loss goal for a month must be no more than 3 kilograms. This is a reasonable amount that doesn't cause any health problems. Drastic loss is not good for the body. And you can end up with dull and sagging skin!

Correct!
The weight loss goal for a month must be no more than 3 kilograms. This is a reasonable amount that doesn't cause any health problems. Drastic loss is not good for the body. And you can end up with dull and sagging skin!

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Note: All pictures in this slideshow are used only for representational purposes

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The weight loss quiz: Are you doing it right?

Photographs: lululemon athletica/Wikimedia Commons

2. What sort of plan are you on?
a. Crash diet and intense exercise
b. Moderate diet and moderate to high intensity exercise
c. Calm exercise

Wrong! Try again..

Wrong!
The correct answer is Your plan must include a moderate, realistic diet and moderate to high intensity exercise.
Weight loss requires you to burn off stored calories and reduce the caloric intake which happens with exercise and diet respectively. The exercise should be moderate to high in intensity and your diet should include small changes keeping it easy to follow and maintain.

Correct!
Your plan must include a moderate, realistic diet and moderate to high intensity exercise. Weight loss requires you to burn off stored calories and reduce the caloric intake which happens with exercise and diet respectively. The exercise should be moderate to high in intensity and your diet should include small changes keeping it easy to follow and maintain.

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The weight loss quiz: Are you doing it right?

Photographs: Anna Langova/Wikimedia Commons

3. What does your workout include?

a. Cardio (walking, cycling, cardio machines, aerobics) and stretching
b. Cardio, resistance training (weights etc) and stretching
c. Yoga

Wrong! Try again..

Wrong!
The correct answer is Cardio, resistance training and stretching make a complete workout.
Cardio exercises burn fat as you exercise. Resistance training burns fewer calories as you exercise but provide the body with an after burn which means you are burning more calories at rest than you would if you didn't do any resistance training. So a combination of the 2 has a better result. Stretching has no relation with fat burn, but is a must to prevent sore and still muscles and joints.

Correct!
Cardio, resistance training and stretching make a complete workout.
Cardio exercises burn fat as you exercise. Resistance training burns fewer calories as you exercise but provide the body with an after burn which means you are burning more calories at rest than you would if you didn't do any resistance training. So a combination of the 2 has a better result. Stretching has no relation with fat burn, but is a must to prevent sore and still muscles and joints.

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The weight loss quiz: Are you doing it right?

Photographs: Mike Powell/Allsport/Gettyimages

4. How often must you do cardio?
a. 7 days a week
b. 5.6 days a week
c. 3 days a week

Wrong! Try again..

Wrong!
The correct answer is 5.6 days a week of cardio is most effective.
Your body needs cardio most days of the week to burn off sufficient amount of fat. However, the body does need 1.2 days of rest to repair and recover.

Correct!
5.6 days a week of cardio is most effective.
Your body needs cardio most days of the week to burn off sufficient amount of fat. However, the body does need 1.2 days of rest to repair and recover.

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The weight loss quiz: Are you doing it right?

Photographs: Lululemon athletica/Creative Commons

5. How do you do your cardio?
a. High intensity cardio interval training
b. Combine a few days of 30 minutes non-stop and the other days high intensity intervals
c. I don't do cardio

Wrong! Try again..

Wrong!
The correct answer is Combine a few days of consistent, moderate, brisk intensity and the rest of high intensity intervals.
Providing the body with varied workouts keeps it challenged which makes it more effective. High intensity cardio interval training pushes the fat burn to the optimal level but should not be done too often because of wear and tear.

Correct!
Combine a few days of consistent, moderate, brisk intensity and the rest of high intensity intervals.
Providing the body with varied workouts keeps it challenged which makes it more effective. High intensity cardio interval training pushes the fat burn to the optimal level but should not be done too often because of wear and tear.

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The weight loss quiz: Are you doing it right?

Photographs: Dangereously Fit/Creative Commons

6. How often must you train with weights or other form of resistance?
a. Once a week
b. Thrice a week
c. Never

Wrong! Try again..

Wrong!
The correct answer is Weight/resistance train thrice a week.
As mentioned above, resistance training creates an after burn helping you burn more fat. Also it gives the body good shape which you don't get with cardio alone. Do this form of exercise thrice a week.

Correct!
Weight/resistance train thrice a week.
As mentioned above, resistance training creates an after burn helping you burn more fat. Also it gives the body good shape which you don't get with cardio alone. Do this form of exercise thrice a week.

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The weight loss quiz: Are you doing it right?

Photographs: Daderot/Wikimedia Commons

7. What is your basic diet plan?
a. Fruits on day 1, juices and soups on day 2; and so on
b. Small meals, low in fat
c. The usual

Wrong! Try again..

Wrong!
The correct answer is Small meals low in fat
Eating 5.6 small meals that are full of nutritious food and low in fat rev up the metabolic rate making you burn more calories. It keeps the body fuelled and energy levels up.
Drastic diets like fruit days or juice days deny the body of necessary nutrients, send the body into starvation mode making it store fat instead of burning it. The weight loss you see, is largely water.
And making no change in your diet means your body is still being provided with the same amount of calories making the weight loss a much longer and slow process.

Correct!
Small meals low in fat
Eating 5.6 small meals that are full of nutritious food and low in fat rev up the metabolic rate making you burn more calories. It keeps the body fuelled and energy levels up.
Drastic diets like fruit days or juice days deny the body of necessary nutrients, send the body into starvation mode making it store fat instead of burning it. The weight loss you see, is largely water.
And making no change in your diet means your body is still being provided with the same amount of calories making the weight loss a much longer and slow process.

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The weight loss quiz: Are you doing it right?

Photographs: Sumeet Basak/Wikimedia Creative Commons

8. How many meals (including snacks) do you have in a day?
a. 1
b. 5.6
c. 3

Wrong! Try again..

Wrong!
The correct answer is 5.6 meals a day.
Eating 5.6 small meals a day raises metabolism (refer to above answer for more) making you burn more fat. The small meals get used up instantly as energy fuel.
When the body gets only 1.3 large meals a day, it doesn't use up all the calories from it, so the balance calories are stored as fat.

Correct!
5.6 meals a day.
Eating 5.6 small meals a day raises metabolism (refer to above answer for more) making you burn more fat. The small meals get used up instantly as energy fuel.
When the body gets only 1.3 large meals a day, it doesn't use up all the calories from it, so the balance calories are stored as fat.

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The weight loss quiz: Are you doing it right?

Photographs: Courtesy Cremica

9. Which foods should be avoided?
a. Carbs (breads, pasta, rice, cereal) and fats
b. Unhealthy fats and processed foods
c. Nothing

Wrong! Try again..

Wrong!
The correct answer is Any food consumed must have nutritional value. Processed foods are stripped of these. Opt for natural fresh foods. Unhealthy fats like ghee, butter, fried and unnaturally sweetened foods are no use to the body. But fat does play a role, so switch to healthier ones like olive oil, nuts, fish, avocado, etc.

Correct!
Any food consumed must have nutritional value. Processed foods are stripped of these. Opt for natural fresh foods. Unhealthy fats like ghee, butter, fried and unnaturally sweetened foods are no use to the body. But fat does play a role, so switch to healthier ones like olive oil, nuts, fish, avocado, etc.

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The weight loss quiz: Are you doing it right?

Photographs: Ravi Sharma

10. What do you eat for dinner?
a. Soup and salad
b. Grilled fish/ bow of lentils and a small serving of wholegrain bread/chapati and salad
c. Pav bhaji/ dosa/sev puri

Wrong! Try again..

Wrong!
The correct answer is Grilled fish/lentils; small serving of wholegrain bread/chapatti and salad.
Dinner should be high on protein. The muscles rest, repair and recover at night for which they need protein. Since physical activity is negligible post dinner, the carbohydrate consumption should be low but present to allow you fitful sleep.

Correct!
Grilled fish/lentils; small serving of wholegrain bread/chapatti and salad.
Dinner should be high on protein. The muscles rest, repair and recover at night for which they need protein. Since physical activity is negligible post dinner, the carbohydrate consumption should be low but present to allow you fitful sleep.

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The weight loss quiz: Are you doing it right?

Photographs: Mark J. Sebastian/Creative Commons

11. When should you eat your dinner?
a. 5 hours before sleeping
b. 3 hrs before sleeping
c. 30 min before sleeping

Wrong! Try again..

Wrong!
The correct answer is Eat 3 hours before bedtime
Give the body enough time to digest the food and burn off some of the calories before you hit the sack. Eating too early will make you hungry and more likely to eat in the middle of the night. On the other hand eating just before you sleep will make you store up the calories consumed.

Correct!
Eat 3 hours before bedtime.
Dinner should be high on protein. The muscles rest, repair and recover at night for which they need protein. Since physical activity is negligible post dinner, the carbohydrate consumption should be low but present to allow you fitful sleep.

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The weight loss quiz: Are you doing it right?

Photographs: SOS-a-vos & Jan Fidler//Creative Commons

If you clicked mostly As, then...

Short term result

You are ready to do anything to knock it off -- 7 day killer workouts, juice diets; the works! And yes you will lose the weight, but it will be nearly impossible to sustain this kind of diet and exercise.

When you can't do it anymore, the body will go back to its pre-exercise and diet weight. Tread the middle road...

If you clicked mostly Bs, then...

On the right track!

You've got the exercise and diet routine perfect! Remember to make this a permanent lifestyle habit and you will never gain weight!

If you clicked mostly Cs, then...

Ineffective plan

We all want to lose weight while maintaining our daily routine and habits, but it is important to pick the correct form of exercise and diet and push the body to give you a result. Take a look at the answers below to understand how to make your weight loss plan more effective.

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