Stress to lose weight is increasing day by day. Most of the people get exhausted and get demotivated in search of a solution of to lose those extra pounds from their body. In fact, people think that putting on weight is always easier than getting rid of the extra weight, but it is not so. Both require effort.
There are many ways available which help in reducing weight. Losing weight needs dedication. Just taking tablets or fasting won’t help. If we think simply, it only requires healthy, limited and timely diet routine as well as some exercise (it may be any physical activity in our daily life like walking, dancing, yoga, etc.) and of course continuity).
Maintaining weight could be safer than looking for permanent and shortcut methods. This can be achieved by making small changes in our daily routine and developing sincerity in our mind. If you are also looking for remedies for losing weight, then here are some tips stated below which could definitely help.
Know your body type
Everyone skip this very important thing when anyone is thing about losing his weight. To get a fit body firstly we need to know about our body type. Just because your body looks fatter than others doesn’t mean that you are fat. It might be due to your body type. So there are mainly 3 body types:
- Ectomorph: The person having this type of body were Lean and long, they will have difficulty in building muscle.
- Endomorph: Person having Big, high body fat, often pear-shaped. They having a high tendency to store body fat.
- Mesomorph: They were Muscular and well-built, with a high metabolism and responsive muscle cells.
See, some people who look fat but actually has less weight than one who looks slim. Make it clear once that we should work towards having a healthy body with an ideal weight.
Follow a proper Meal Schedule (what to eat ,when to eat)
You can make a proper timetable and hang them on your wall where you can go through it many a time in a day. Most importantly ‘Don’t make it complicated’ it means the food items must be easily available to you so that you can’t give any excuse to yourself.
Be happy because only thinking about to stay fit is the first and biggest step towards your reduced pounds. Get going!!
Fasting is not a good option
I have seen many people think that skipping meals could help in reducing weight but it is not like that. You might be able to ignore your breakfast in the busy morning routine but it eventually pushes you to eat more fatty foods. Those who avoid eating breakfast are at a high risk of developing type-2 diabetes. Breakfast helps to regulate your blood sugar in a healthy way, so it’s important for your overall health to avoid skipping.
Maintain a food journal
This would be helpful in knowing what is effective in your body. Writing down what you eat helps you take a look at your eating habits and make changes accordingly.
Note what you’re doing while you’re eating―driving, watching TV, etc.
Describe how you felt while you ate: angry, sad, happy, nervous, starving or bored.
At the end of each day, examine how your emotions affected your eating.
Get some tips on how to eat right for healthy weight loss
When you make good choices, eating can actually become a part of weight loss plan.
- be careful about the food you are sensitive to.
Most people loosen their grip when they snack on some particular food. It might be any junk food or whatever they are addicted to.
- be strict on your eating schedule
Many people, in fact, I have felt so, that whenever we feel bored or low, we tend to eat sugary snacks. Ask yourself- “Do you really need to eat them?” The answer would be of course- No, because you are not hungry that time and by this, you save yourself from intake of extra calories and feel good because you are sincerely following your diet plan.
Cause (Why you want to lose weight)
Write down the points which motivate or encourages you in doing so. Whether your favorite clothes don’t fit you or to protect yourself from health diseases or whatever to make you feel confident and good on your own.
Writing down these things and keeping all in your mind will keep you on the track of achieving your goal i.e. “A fit body”.
It is always recommended that you should take your last meal for the day an or two hours before going to sleep. You know even if you take healthy food at night and directly go to sleep, it can affect your sleep and may lead to weight gain. Doctors suggested in general that a person should have 3 meals a day with 2 optional snacks and it may differ from person to person. Hydration is important throughout the day and while traveling you must have a plan for your meals. Like you can skip your snacks or even a meal for two snacks.
Similarly, at your workplace, if you cannot take the meal on time, you can keep some stomach friendly foods with you leading to healthy weight loss. You can have dark chocolates or buttermilk which you can have easily.
Generally, foodies have the habit to eat faster, taking larger bites. When you eat something every three or four hours, it keeps your metabolism working and you’ll never get too hungry.
I will suggest if you really want to decrease your meal size, eat slowly and take small bites. Eat like you are taking every essence of food. The more time you take to complete your food, the less you will eat.
Carbohydrates are divided into healthy carbs and the unhealthy one. For growth of the body healthy carbohydrates are required. Consuming them in the right way affects your body. Carb cycling is a process of controlling carbs, it is most effective for those who require to lose 10-15 kilos.
In this, a week is divided into three kinds of days-
Total carb to be eaten must be less than 25 grams per day and that too from fibrous vegetables such as broccoli, onion, peppers, and mushrooms.
Carb consumption must be less than 75 grams per day. Brown rice, sweet potatoes, oats, veggies, and fruits can be taken.
In these days, you can have plenty of lean protein and a small number of healthy fats. Don’t take it the wrong way thinking that you can eat unhealthy foods too. No, it is a systematic way to reset muscle-building and fat burning hormones. Carb consumption is up to 300 grams.
Carb cycling is actually a way to control your food craving as it has a high carb day (which might act as cheat meal days).
Add fiber-rich foods into your meal
A number of studies have shown that, compared to low-fiber foods, high-fiber foods consumed at breakfast or lunch can significantly reduce food intake at the next meal.
Let’s make it simple, make a list of fibrous food which you like and then add it to your meal. Alter its form, means no need to take the fruits as it is, make a yummy fruit salad out of it. Add the taste you want. Try a new fruit or vegetable each time.
You can follow any healthy diet recipe show for that. Replace the unhealthy chips, fast foods with crunchy almonds, pistachios mixture.
A lot of calories are burned while digesting protein in our body. So adding protein-rich foods might be helpful in increasing metabolism. Protein-rich diet makes you feel fuller for a long time and decreases your hunger.
Makhanas or Fox Nuts
These are puffed-up lotus seeds that are now being sold by so many healthy food brands. It is a healthy snack and its value has increased in the market. If you eat them moderately and in the right way, they can surely be added to your diet plan.
They have really low calories. Approximately 50 gm of dry-roasted fox nuts has 180 calories and zero fat and sodium.
They are gluten-free and contain flavonoid-kaempferol which has anti-aging and anti-inflammatory properties. They are rich in magnesium which is good for the heart and also regulates calcium, potassium and sodium levels in your blood. They are a good source of iron and forms hemoglobin in the blood.
So it could be helpful in handling untimely hunger between your meals.
Take time to exercise
As earlier said, no need of gym, any physical activity you like could be your exercise. Do you like walking? Go and have a walk with your loved ones. Do you like dancing? Go ahead for aerobics, or dance form. Just make sure to make time for your favorite physical activity in your daily routine.
Walk, dance, play, swim, run, go get your fit body!!!
You can do dancing or any stretching exercise for a minute in the morning as soon as you wake up. The main motive is to bring pleasure in what you do. Keep adding new movements to your routine every day.
Acupressure is being used from ancient times for relief in pains, muscle strains. Here also it can help. Apply little pressure on the special energy meridian points on the body which remove excess heat and gives you improves circulation by helping us to lose weight. Is might also strengthen your digestive system and eventually will control your meal. You can consult its expertise.
Hydration is Effective
Studies show that drinking more water may benefit weight loss and maintenance.
A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss.
Drinking water before taking food reduces hunger. 1–2 liters of water per day is enough to assist with weight loss, especially when consumed before meals.
Avoid eating in front of the TV or Mobile
Keep your phone down and turn off the television! Paying attention to what you eat will keep you away from overeating.
Flavonoid-rich foods like bananas, strawberries, grapes, pears, onions, peppers, and celery are the best. In a 2016 British Medical Journal study of 124,000 middle-aged and older people, those who ate a diet rich in flavonoid-filled foods maintained their weight better than those who didn’t. Including these foods could prove helpful in maintaining your health and weight.
Eggs are actually the best weight loss food that you should include in your meals. They are loaded with essential nutrients and a source of protein too. High protein foods can keep you full for longer as compared to other foods.
It is already verified that eating eggs in breakfast can lead up to 60% greater weight loss over the period of 7-8 weeks as compared to other foods.
The ketogenic or “keto” diet is a low-carbohydrate, fat-rich diet plan. In the 19th century, the ketogenic diet was commonly used to help control diabetes. A ketogenic diet basically puts your body into a state of ketosis, which allows you to use fat for energy.You can consult with the dieticians about its advantages and disadvantages.
Eliminate alcohol consumption
Though it is harmful all the way it also pushes you to eat unhealthy foods. So it’s better to stay away from this kind of sugary mixtures
At the very first day of your exercise routine- Write the date and your bodyweight (if you wish) at the top of the page.
Check weekly how your physical activity is affecting your body. You can alter your activity as per your need.
Take your friends for the walk, choose any outdoor sport which you like and make it your routine. If we get companion we enjoy doing everything. For example- If someday you neglect your routine your partner would be there to push you for your good.
A pedometer would keep you motivated
The pedometer works by recording a step each time the hips move up and down. Some will also translate those steps into “miles walked” or “calories burned.”Tracking your steps is a guaranteed way to motivate you to walk more. You can set a goal for a day. Use the pedometer to figure out how many steps you take in a normal day, and then add about 1,000 to 2,000 steps every week. Keep track of your progress.
Increased cortisol (the stress hormone) levels, as the result of anxiety, cause fat to build up in the stomach and leads to an increase in weight.
Cortisol stimulates fat and carbohydrate metabolism for fast energy and stimulates insulin release and maintenance of blood sugar levels. The end result of these is increased hunger and can cause cravings for sweet, high-fat, and salty foods. The longer that a person experiences stress and anxiety, the more weight he or she can potentially gain.
A good sleep is also essential for maintaining health
We usually think how sleep is connected with weight gain but as per a research, poor sleep is one of the strongest risk factors for obesity, which shows 89% increased the risk of obesity in children and 55% in adults.
It might take time, but it will be worthy
Don’t expect that you reduce pounds within a few months. Take it slowly. Take your time, learn from bad days and enjoy your better days.
Think good about yourself
Come on! You are getting better day by day, you are working for yourself. Reward yourself by doing things which makes you happy (it could be treating yourself with your favorite snack but once in 15 days!!). Stay positive and get going. The things you are following will be in your routine soon and you are on the track of your healthy life.
In this article, we came to know about few things which can promote weight loss and give you a healthy body.So, it not about heredity, it’s up to you, your dedication. By following a simple routine with changes in regular intervals could do wonder in your life. Do exercise, eat healthy and small portions. No need to starve because it can eventually lead you with low energy and definitely will affect your workplace and personal life. As one of my teachers taught me that”Healthy mind leaves in healthy body”, so stay healthy, stay positive and keep a focus on your other goals too along with your weight loss strategy.
As soon you will start to go towards something good, nature also supports. So keeping your reasons (i.e. why you started this) on your mind. Sooner it will become your habit and you will be loving it.
You could also find many more alternatives to the ideas or tips mentioned above. All you need to do is sticking to a plan for a regular interval. Later you can make changes as per your requirements. Make healthy changes in your life and also which are easy to apply.