In today's time obesity is the main cause of many diseases, such as - heart disease, high blood pressure, cancer, increased cholestero...
In today's time obesity is the main cause of many diseases, such as - heart disease, high blood pressure, cancer, increased cholesterol, fat accumulation around the liver (fatty liver), digestive system related diseases, sex related diseases, Along with this, depression and loneliness in society (social isolation) are also seen due to this.
Obesity occurs due to many reasons like- hypothyroidism, PCOD, eating without time, eating more calories, consumption of junk food, not being physically active, irregularity of hormones etc.
However, there are many natural ways to lose weight that actually work and have been proven. Here are some easy ways that will help you lose weight naturally and safely.
Make these changes in diet to lose weight - To Loss your weight, do these changes in your diet
1-Change in Routine to Lose Weight - Change your daily routine to loose weight
2-Change these habits if you want to loose weight
3-Make these changes in diet to lose weight - To Loss your weight, do these changes in your diet
To avoid diseases, lose weight or have a healthy weight, first of all you have to make some important changes in your diet,
for which you first-
To start taking a balanced or balanced diet, for this-
Do not skip meals at any time.
You have to divide the food into 6 parts, 3 big and 3 small.
Start your day with cumin water or lemon water + soaked almonds with walnuts.
In the morning breakfast, you can take protein-rich things like black gram or chickpea chaat, gram flour or mixed lentils, hungkard or paneer sandwich.
In lunch and dinner, keep in mind that one-fourth of your plate should be filled with cereals, one-fourth with protein-rich things and the remaining half with vegetables and a bowl of curd on the side, if you feel more hungry. You can take as much amount of salad as you want.
Eat fruits in the small diet of the day, can be taken with roasted pumpkin seeds, chia seeds, sprouted chaat, roasted makhane, roasted chickpeas, salad with home-made hummus or with green tea.
2. Stay away from simple and refined carbohydrates-
Net carbohydrates are those carbohydrates from which beneficial nutrients and fiber have been removed. The refining process makes food easier to digest, which increases the risk of overeating and certain diseases. Therefore, keep in mind that simple and refined carbohydrates are negligible in your food, for this, take at least the amount of maida bread, white rice, white bread, pasta, noodles, sugar, honey. In their place, you can use whole grains, bran flour, brown rice, black rice, mixed grain roti, jowar, millet, ragi etc.
3. Must take protein
Protein is digested slowly, so we feel full for a long time, along with this, it also works to build and repair muscles in our body, so include lentils, kidney beans, chickpeas, cowpea, curd, paneer, Be sure to include eggs and chicken. If the need is not met by food, then you can start any protein supplement by asking your doctor.
4. Consume the right type of fat-
Always choose the best quality fats, olive, canola, mustard, sunflower etc. oil can be used in this, apart from this good type of fat is also found in almonds, walnuts, sunflower seeds, pumpkin seeds. Fish and fish oil can also be used.
5. Increase fiber intake
Increase your intake of fiber-rich foods. Fibers that dissolve easily in water are especially helpful, as this type of fiber gives you a feeling of fullness. Also, it requires more energy to digest, which helps in reducing weight. In addition, many types of fiber are also food for friendly gut bacteria. Healthy gut bacteria also reduce the risk of obesity. Incorporate fiber into your diet gradually to avoid stomach problems like bloating , cramping and diarrhea . For them, take salad, whole grains, linseed seeds, isabgol, green leafy vegetables, fibrous fruits etc. in the food. Apart from this, taking salad or clear soup before lunch and dinner will also help in increasing the amount of fiber.
6. Weight reduction by eating more and more fruits and vegetables-
Fruits and vegetables are helpful foods to lose weight. Apart from being rich in water, nutrients and fiber, it has very low energy density which makes it possible to eat them in large quantities without consuming too many calories. Many studies have shown that people who eat more fruits and vegetables lose weight faster. For these, apples, oranges, seasonal, papaya, cantaloupe, watermelon, plum, peach etc. in fruits and gourd, brinjal, taroi, okra, spinach, fenugreek etc. can be easily taken in vegetables.
7. Quit bad habits with food
Often we make mistakes related to food, avoid doing them like change the habit of eating sweet after meal, avoid taking juice or cold drink with food, avoid eating food late at night, so as to avoid the use of extra calories. Will find
8. multi vitamin-
Multi-vitamins play an important role in reducing weight, so ask your doctor to start multi-vitamins.
9. Consume substances that increase metabolism-
Eat those foods in your diet that increase your metabolism or help in reducing weight such as cloves, lentils, turmeric, green tea, green chillies, black coffee. You can use them as herbal tea with hot water, this beverage works to increase your metabolism.
10. To reduce water retention-
Drink water up to 2.5 - 3 liters a day, instead of ordinary water, put cucumber, lemon, lemongrass, ginger pieces in the water and can be taken as a detox water in between. Along with this, avoid excessive consumption of salt. Consume at least salt, pickles, packaged snacks, namkeen, chips, catch up etc. from above in the food.
11. drink black coffee for weight loss
Coffee is good for health as it is rich in antioxidants and other beneficial compounds. Drinking coffee helps in burning fat. Caffeinated coffee increases your metabolism by 3-11% and reduces the risk of type 2 diabetes by 23 to 50%.
12. If you eat slowly, the weight will decrease-
If you eat too quickly, you've already consumed too many calories before your body signals it. Fast eaters are more likely to be obese than those who eat slowly. By chewing food slowly, you consume fewer calories and increase the production of weight loss hormones.
13. Cleaning your teeth after eating is beneficial in weight loss-
Many people brush their teeth after eating, which limits their desire to snack or eat before a meal. This is because many people do not eat anything after brushing their teeth. Apart from this, by doing so, the taste of the food also does not change. So, if you use mouthwash or brush after eating, then you will not want to eat anything.
14. The way to lose weight is to reduce the intake of sugar-
Eating too much sugar leads to many major diseases including heart disease, type 2 diabetes and cancer . On average, people eat about 15 teaspoons of added sugar per day. Such amounts are usually found only in various processed foods, so you end up consuming too much sugar without even noticing. Since sugar on products is printed under many different names, it can be very difficult to find out exactly how much sugar is in a product. The best way to improve your diet is to reduce your intake of added sugar.
15. Weight loss is achieved by eating healthy food and snacks-
According to studies, the foods that are present in your home greatly affect the weight and eating habits.
Hence, by always having healthy food available in our kitchen, the chances of you or your other family members consuming unhealthy food are reduced. There are many healthy and natural snacks that are easy to carry while travelling, such as yogurt , fruits , nuts , carrots , roasted chickpeas, fruit salad, grilled paneer and boiled eggs .
Change in Routine to Lose Weight - Change your daily routine to loose weight
16. Do regular exercise daily
A new study has shown that sitting for a long time is equivalent to smoking. Do not sit in any place for more than 2 hours. Be active throughout the day. Play your favorite sports like cricket, badminton, running, tennis etc. This will help in reducing the extra weight. If you want to exercise in the gym, then keep in mind that cardio, weight training and stretching should be in your exercise.
17. Benefits of yoga are -
Nowadays the wave of losing weight by going to the gym has come. It has also become a way to build the body. But most of the people don't have time for this or there is no good gym around, or don't have the ability to spend that much. Moreover, not doing weight training in the gym properly can also cause many disadvantages, such as serious injury.
Its alternative is yoga and not only for weight loss, yoga is also the best for good health. It not only strengthens the muscles, but also improves digestion. So adopt yoga and lose weight.
18. Meditate to reduce stress
In today's stressful routine, with meditation, you can keep your stress level regular. Due to stress, certain hormones are formed in the body which is one of the main reasons for weight gain, so even 10-15 minutes of meditation a day can be beneficial for you.
19. Metabolic diseases-
If you are suffering from any metabolic disorder, such as hypothyroidism, PCOD, diabetes, insulin resistance, then start the medicines for that by consulting the doctor as soon as possible, if prescribed by the doctor, then take it regularly and as prescribed. Eat on time This will also help in reducing weight.
20. cheat day-
If there is a food item that you really like, then you can enjoy it by taking a balanced diet for the whole month, 1 or 2 miles of cheat meals a month.
21. The way to lose weight is to eat food in a small plate-
According to some studies, using smaller plates to eat makes you eat less, because it makes you eat according to your appetite and not by how many things are in the food. In fact, larger plates can be used regardless of plate size. Without, people tend to fill up their plate, so they serve more food on larger plates than on smaller plates. By using smaller plates, the quantity of food changes.
22. Weight record-
Check your weight regularly and can use diary or app for record, which gives motivation to achieve your set goal.
23. Getting enough sleep is necessary to lose weight-
Adequate sleep is very important for weight loss, as well as controlling weight gain in the future. Studies show that people who don't get enough sleep are 55% more likely to be obese than those who get enough sleep. This is on average because lack of sleep causes daily fluctuations in appetite hormones, which causes loss of appetite or excessive feeling of hunger.
24. Most important is positive change in lifestyle-
Dieting is such a thing that any person fails to maintain the physique for a long time. In fact, people who go on "dieting" tend to gain more weight over a period of time. Instead of focusing on losing weight, try to nourish your body with healthy food and nutrients.
Eat to become a healthy, happy and fit person and not just to lose weight and make exercise and meditation a habit in the routine.
Change these habits if you want to loose weight
If you want to lose weight, then change these habits as soon as possible-
Avoid binge eating or overeating, eating a lot in one go can lead to obesity.
Sweets- Sugar, jaggery, honey, sweets, cakes, pastries have a lot of energy (calories), so if you feel like eating sweets, then make a habit of eating fruits.
Sweet fruits- If you eat too much sweet fruits, then the chances of gaining weight increase, so avoid eating more sweet fruits like mango, chikoo, litchi, banana, grapes, custard apple etc.
Alcohol- Avoid alcohol consumption, 1 ml of alcohol contains 7 calories, which increases extra calories and leads to weight gain.
Say no to junk food and processed food - Fat in junk food and processed ie Burger, Pizza, Pasta, Maggi, Biscuit, Namkeen, Chips, Catch Up, Jam, Jelly, Fried Food, Cake, Pastry, Patties, Samosas, Chowmein etc. Along with this, the amount of sodium is also high, which along with increasing the weight also does water retention.
Quit smoking as soon as possible- Smoking causes both weight and insulin resistance, so the sooner you stop it, the sooner you will be able to lose weight.
Do not sit for a long time - In today's hectic routine, we keep working while sitting for a long time, so try to get up in the middle of work and do a little walk or do chair exercises.
Liquid Calories- Avoid taking liquid calories ie Coke, Pepsi, Limca, juice or any sweet drink with or in between meals. Instead you can use water, salted buttermilk, plain lemon water. Make a habit of eating whole fruits instead of fruit juices, which can reduce calories and increase the amount of fiber
Stay away from gadgets while eating - nowadays gadgets have become involved in every work of our daily routine, try to eat food by keeping your mobile, tablet, laptop away or off while eating, while eating food with gadgets. Not being able to pay attention to the amount of food, which increases the chances of overeating. Due to which obesity and digestive system related disorders can arise.
No comments