Weight loss :Must Try during this during lock down- Stay healthy and stay safe at home

Are seriously looking for weight loss then only read this article otherwise do not waist your time on spending reading this article.

One Serious step will change your looks that is my promise. Stay tuned.

 

You may find many article on reducing your belly fat, reduce extra weight, how to remove your love handle or so called Tyre and so on.

 

This is true today, obesity is the main cause of many diseases such as heart attack , high blood pressure (BP), cancer, increased cholesterol, fatty liver, digestive system related diseases, sex related disease, Along with this, depression and loneliness in the society (social isolation) are also seen due to this.

Obesity is caused by many factors such as hypothyroidism, PCO D, food without time, more calorie food intake of junk food, be physically active, hormones of irregularities etc .

Well I will share my real journey of weight loss in this article. I took almost 8 month to reduced my weight from 78 Kg to 65 Kg.

 

It is rightly said no pain no gain. One should have to be very strict to the daily schedule and diet plan with combination of yoga,light exercise,running and brisk walking. 

 

There are many natural ways to reduce your weight these tricks surely will work and have been proven. Following are such easy task that will help you to lose weight naturally,safely,healthy and no side effects.

Make following mentioned changes in your the diet to lose weight - 

To avoid diseases, to lose weight or to gain a healthy weight, first of all you will have to make some important changes in your diet, for
which you must first start taking a

balanced or balanced diet , for this do not skip any time.

You have to divide the food into 4 parts , 3 big and 3 small.

1. Start your day with cumin water or lemon water + soaked almond nut .

 

                                                        

                                     

In the morning breakfast, you can take protein rich things like kale gram or kabulichana chaat, gram flour or mixed lentil cheela, hung-curd or tofu sandwich.

In lunch and dinner, keep in mind that one fourth of your plate is full of grains, one fourth is full of protein stuff and the remaining half is full of vegetables and one bowl of yogurt on the side, if you feel hungry. You can take as much quantity of salad as you want.

 

Eat fruits in a small diet of the day, roasted pumpkin seeds, chia seeds, sprouted chaat, roasted gravy, roasted chickpeas, home made hummus with salad or green tea.

 

2. Keep away from simple and refined carbohydrates-

 

Pure carbohydrates are carbohydrates from which beneficial nutrients and fiber have been extracted. The refining process makes food easier to digest, which increases the risk of overeating and some diseases. 

 

Therefore, keep in mind that simple and refined carbohydrate is not equal in your food, for this, take at least the amount of flour, white rice, white bread, pasta, noodles, sugar, honey. You can use whole grains, bran flour, brown rice, black rice, mixed grain roti, jowar, millet, ragi etc. in place of them.

3. Must take protein in your diet -

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Protein degrade and digested  slowly, so our stomach feels full for a long time, along with it it also works to build muscles and repair in our body, so pulse, beans, chickpeas, cowpea, curd, cheese in our food is definitely Add If the need is not met with food, then you can ask your doctor to start any protein supplementation.

4. Eat the best type of fat –

Olive oil a healthy choice.

Always choose the best quality fat , you can use olive, canola, mustard, sunflower oil, besides almonds, walnuts, sunflower seeds, pumpkin seeds . Types of fats are found.

5. Increase fiber content:
Increase the amount of fiber-rich foods such fibers that dissolve easily in water are particularly helpful, as this type of fiber is felt to be full. 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 may also help in reducing the risk of obesity. Include fiber slowly in your diet to avoid stomach problems like stomach bloating, cramps and diarrhea etc. For these, take salad, whole grains, flaxseed seeds, isabgol, green leafy vegetables, fibrous fruits etc. Apart from this, taking salad or clear soup in the afternoon and before dinner will also help in increasing the fiber content.

6. Eat more and more fruits and vegetables Decreases with weight-

Fruits and vegetables are foods that help in reducing weight. Apart from being rich in water, nutrients and fiber, it also has very low energy density , which makes it possible to eat in large amounts without consuming too many calories. Several studies have shown that people who eat more fruits and vegetables lose weight quickly. For this, fruits, apples, oranges, seasonal, papaya, melon, watermelon, plums, peaches etc., and gourd, brinjal, taroi, okra, spinach, fenugreek chaulai etc. can be easily taken in vegetables.

7. With food drop bad habits -

often we make mistakes related to eating, after eating just avoid them change the habit of eating sweets , with eating Avoid juice or cold drink, Avoid eating food late at night, which will avoid the use of extra calories.

8. Multi vitamins -

Multi vitamins are important in reducing weight, so ask the doctor to start multi vitamins.

9. Consume metabolism enhancers-

Eat foods in your diet that increase your metabolism or help you lose weight such as cloves, lentils, turmeric, green tea, green chillies, black coffee. You can use them like herbal tea with hot water, this beverage works to increase your metabolism.

10. To reduce water retention - drink up

to 2.5 - 3 liters of water a day, instead of ordinary water, in water Put pieces of cucumber, lemon, lemongrass, ginger and can be taken as detox water in between . Also avoid excessive intake of salt. Eat salt, pickles, packaged snacks, snacks, chips, catch ups, etc. to a minimum.

 

11. Drink black coffee for weight loss –

 

 Coffee has many health benfits, as it is rich in antioxidants and other beneficial compounds. Drinking coffee helps in fat burn. Caffeine-rich coffee increases your metabolism by 3–11% and reduces the risk of type 2 diabetes by 23 to 50%.

12. If you eat slowly, then the weight will decrease -

if you eat fast, then you have already eaten too many calories before your body gives the signal. Fast eaters are more likely to be obese than those who eat slowly. By chewing food slowly, you consume fewer calories and the production of hormones that reduce weight increases.

13. Cleaning your teeth after eating is beneficial

Many people brush their teeth after eating, which limits the desire to have breakfast or food before eating. This is because many people do not eat anything after brushing their teeth. Also, doing so does not taste of food. 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 sugar intake -

Eating too much sugar causes a number of major diseases including heart disease, type 2 diabetes and cancer. People on an average eat about 15 teaspoons of sugar per day. Such a quantity is usually found in various processed foods, so you consume too much sugar without even noticing. Since the sugar written on the products is printed with many different names, it can be very difficult to find out how much sugar is actually present in the product. The best way to improve your diet is to reduce your intake of excess sugar.

15. Eating healthy and eating snacks leads to weight loss-

According to studies, the foods that are present in your home greatly affect weight and eating habits.According to this, by always having healthy food available in our kitchen, you or other members of your family are less likely to eat unhealthy food. There are many healthy and natural snacks that are easy to carry along on the go, such as yogurt, fruits, nuts, carrots, roasted chickpeas, fruit salad, grilled cheese and boiled eggs, etc.A change in routine to lose weight -

14. Regular daily exercise 

 

According to A new study it has been found that sitting for a long time is equivalent to smoking. Do not sit in any place for more than 2 hours. Be active all day. Play your favorite sports like cricket, badminton, running, tennis etc. This will help in losing extra weight. If you want to exercise in the gym, then keep in mind that cardio, weight training and stretching are all in your exercise. Practice plenty of yoga.

14. There are advantages of yoga -

nowadays the wave of weight loss by going to gym has come. It has also become a way to build a body. But most people do not have time for it or have a good gym around, or do not have the capacity to spend so much. Moreover, not doing weight training properly in the gym can also cause many losses, such as serious injury.

Its alternative is not only for yoga and weight loss, yoga is also best for good health. This not only strengthens the muscles, but also improves digestion. So adopt yoga and lose weight.

14. Meditate to reduce stress -

You can keep your stress levels regular by meditating in today's stressful daily routine. Some hormones are produced in the body due to stress, which is one of the main reasons for weight gain, so meditation of 10-15 minutes a day can also be beneficial for you.

19. Metabolic diseases -

 If you are suffering from a metabolic disorder, such as hypothyroidism, PCOD, diabetes, insulin resistance, then start taking medicines for it as soon as possible, if given a prescription, regularly. Eat on and on schedule. This will also help in losing weight.

20. Cheat Day-

If there is any food that you like very much, then you can enjoy it by taking a balanced diet for the whole month, taking 1 or 2 miles of cheat miles in a month.

21. The way to lose weight is to:

eat in small plates - according to some studies, using small plates to eat makes you eat less food, because it makes you eat according to your hunger rather than how many things are in it. In fact, regardless of plate size in large plates, people fill their plates, so they serve more food in larger plates than in smaller plates. Using small plates, changes the amount of food.

22. Weight Record -


Check your weight regularly and you can use a diary or app for the 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 future. Studies show that people who cannot get enough sleep are 55% more likely to be obese than those who get enough sleep. This is on average because due to lack of sleep, there is a daily fluctuation in the hormones that cause hunger, which causes loss of appetite or excessive feeling.

26. The most important is a positive lifestyle  change -

dieting is something that any person fails to maintain for a long time. In fact, people who do "dieting" also gain more weight after a time. Hence,Instead of concentrating  on losing weight, try to nourish your body with healthy food and nutrients.

Eat to be a healthy, happy and fit person, not just to lose weight and include exercise and meditation in the routine as a habit.

If you want to lose weight, change these habits as soon as possible - Avoid

binge eating or over-eating ; Eating too much at once can increase obesity.

Sweets- Sugar, jaggery, honey, sweets, cakes, pastries have a lot of energy (calories), so if you feel like eating sweet, then make a habit of eating fruits.

Sweet fruits- Eating very sweet fruits increases the chances of gaining weight, so avoid eating sweet fruits like mango, chiku, litchi, banana, grapes, custard etc.

Alcohol- Avoiding alcohol consumption, 1 mL alcohol contains 4 calories, which increases extra calories and increases weight.

Say no to junk food and processed food - fat in junk food and processed i.e. burgers, pizza, pasta, maggi, biscuits, namkeen, chips, catch up, jam, jelly, fried food, cakes, pastries, patis, samosas, chowmins etc. Along with this, sodium content is also high, which increases weight as well as water retention.

Stop smoking as soon as possible - Smoking causes both weight and insulin resistance, so the sooner you stop it, the faster you will be able to lose weight.

Do not sit for long time - In today's busy routine, we keep working for long hours, so try to take a little walk in the middle of work or exercise with a chair.

Liquid Calorie-Avoid consuming liquid calories ie Coke, Pepsi, Limca, Juice or any sweet drink along with meals or in between meals. You can use water, salted buttermilk, plain lemon water instead. Make the habit of eating whole fruits instead of fruit juices, which can reduce calories and increase fiber content.

Stay away from gadgets while eating - nowadays gadgets have become a part of our daily routine, try to eat Eat time keeping your mobile, tablet, laptop away or shut down, while eating with gadgets, you are not able to pay attention to the amount of food, so that the possibility of overeating (overeating) Strengthening go. Due to which obesity and digestive system related disorders can arise.

 

Kindly share your feedback and success journey with us.This gives us motivation and keep going with enable us to generate best possible information.

Feel free to post if any quires..