Weight Loss Tips

Do you feel you are gaining weight lately and need to lose it? Do you want to lose inches before an important event? Do you feel lethargic due to increasing weight or your joints have become stiff due to immobility and weight gain? All you need is lose weight. Weight loss is a gradual process wherein you have to put a lot of inputs to get some output. Weight loss is important if you are overweight or obese. Having the right body mass index is important for overall good health. If your BMI is higher, you must take necessary steps to control your weight. There are several ways to lose weight including weight loss diets and exercises. In this section, you will get to read weight loss tips for faster and healthier weight loss. 

Diet Tips for Weight Loss

Diet plays an important role in weight loss. Monitoring what you eat plays a crucial role in managing your weight. This also provides needful nutrition to the body when it is undergoing weight loss. Talking about diet, let us tell you the common weight loss diets that people practice in order to lose weight successfully:

Keto diet- In this diet, consumption of carbs is restricted whereas a major part of your diet should contain fats, followed by protein. This makes the body undergo ketosis wherein it starts to burn fat to produce energy. This is considered to be a safe method for weight loss but it doesn’t suit everyone. Many people experience side-effects of keto diet.

Intermittent Fasting- This is another weight loss diet that is extremely useful and successful. No person has complained of any side-effects so far which makes intermittent fasting very effective in long-term weight loss. Eight hours of eating and 16 hours of fasting is all that you need to follow.

Vegan diet- In this diet, one is supposed to consume vegan food which is only vegetarian food and no animal product. This is also found to be effective in losing weight.

Let us now move to essential diet tips for weight loss.

Reduce your sugar consumption

Sugar is your enemy if you are trying to lose weight. Eating sugar causes rapid weight gain and so, you must maintain distance from sugar to focus on weight loss. Refined sugar is a strict No in weight loss plan but you can have foods with natural sugar such as fruits. So, stop consuming sugar and try to read ingredients mentioned on products to avoid additional sugar consumption.

Follow Low Carb Diet

If you are overweight or want to lose weight, you can choose a low-carb diet. For this, count your calorie count and eat accordingly. Limiting carbohydrates is good for faster weight loss.

Eat High Fiber and High Protein diet

For weight loss, you can consume things rich in high fiber and high protein. High fiber speeds up your metabolism, while protein helps speed up the process of weight loss. Therefore, for weight loss, you should consume things rich in high fiber and high protein.

Reduce Refined Carbs

Low refined carbs mean those things that contain refined carbohydrates in excess. Most of these food items are high in sugar and refined carbs that can cause easy weight gain. These refined carbs can rapidly raise blood sugar, leading to increased hunger, cravings, and mood slings. So, avoid eating refined carbs. 

Eat in small cutlery

Using smaller plates can automatically help some people eat fewer calories. Although the effect of plate size does not affect everyone, you can lose weight easily by eating less food in smaller plates. Portion control is the key to weight loss, if you can control your portions, you can successfully lose weight.

Exercise Tips for Weight Loss

Weight loss cannot be achieved only with diet but you need to do some physical labour as well to shed some kilos. Exercise is important for faster and sustained weight loss. Here are some exercising tips for weight loss.

Walk 3,000 steps a day

If you do not want to do any heavy exercise to lose weight, then you should walk. This is a convenient and easy way for beginners to start exercising so that you can try to burn calories. You must walk at least 3,000 steps daily to keep up your weight loss progress. Walk as much as possible especially after meals. This burns calories.

Do jogging and/or running

Jogging and running are great exercises to help you lose weight. Keep your jogging pace normal and increase it gradually. This can help burn the accumulated visceral fat which is popularly known as belly fat. This type of fat surrounds your internal organs and increases your risk of various chronic diseases, such as heart disease and diabetes. Start with jogging and then run.

HIIT or high-intensity exercises

HIIT is a broad term that defines intense exercising Typically, HIIT workouts last for 10-30 minutes and can burn a lot of calories. It also helps in reducing belly fat fast. However, this is only possible if your stamina is good. Don’t overexert yourself.

Weight training

Weight training is a great exercise for those who want to lose weight. In addition to this, weight training also helps build strong muscles and improve overall body strength. Doing this can increase your resting metabolic rate (RMR) or the number of calories your body burns. Surprisingly, your body continues to burn calories for several hours after a weight-training workout, compared to aerobic exercise.

Yoga

Yoga helps a lot in weight loss. This is because it puts pressure on the muscles in the body, which makes it easier to burn fat. By doing yoga, belly fat also reduces easily and it also tone down muscles. Apart from weight loss, yoga is beneficial for the body in many ways. However, yoga needs to be done consistently. Do this daily to reap benefits.

Home Remedies for Weight Loss

Apart from the aforesaid methods and processes, here are some home remedies that you can try to lose weight quickly and effectively. These are safe natural treatments that won’t affect you negatively. Just be positive and follow them.

Cinnamon

Consuming cinnamon is found to be effective in weight loss. Here is how to add cinnamon to your diet:

• Boil cinnamon powder in water or add a cinnamon stick and boil it for 15 minutes
• Now, add one teaspoon of honey to it.
• Drink this concoction on an empty stomach in the morning and before sleeping at night.
• Cinnamon will help in easy weight loss by speeding up the metabolism.

Carom seeds or Ajwain -Soak ajwain in water at night and drink this water in the morning with salt on an empty stomach to lose weight.

Herbal tea- Make a tea of a mixture of cumin, coriander, carom seeds and fennel and drink it. You can also drink it after a meal by boiling it in water and drinking it as a tea.

Ashwagandha- Make a paste by taking two leaves of Ashwagandha. Drink it in the morning on an empty stomach with warm water. Ashwagandha helps in obesity due to stress and is also effective in reducing belly fat.

References

https://www.cdc.gov/healthyweight/losing_weight/index.html

https://www.nutrition.gov/topics/healthy-living-and-weight/strategies-success/interested-losing-weight

http://nhp.gov.in/healthlyliving/healthy-diet