Losing weight is a tough job. Losing weight is not simply
cutting your meal to half, it is much more. You should have determination and
motivation to do so. You don’t have to break. Here are 10 simple and effective
ways that will help you to lose weight.
NUMBER
1.
Stay
hydrated
It is found that in the
pursuit of losing weight people usually reduce their water intake as they
reduce food intake. I don’t know where you heard this myth but this is complete
fake. No matter what you are doing, weight loss or gain, water has to do
nothing in that. For a good health you should drink 8 glasses of water. Water
is an essential part of your healthy life.
Instead of reducing water
consumption, reducing calorie intake will surely help. A proper diet, exercise,
and bit of motivation will fulfil your requirements.
Also since weight losing diet
has less calorie intake, so most of the doctors suggest that you should take
plenty of water as it help to give a natural glow to your face and also works
as a refreshing agent.
NUMBER
2.
Eat
a healthy diet and don’t skip meals
Tell me honestly, don’t you skip meals or
eat extremely less food to lose weight quickly? Well if you do so, you’re on the
wrong track. The phrase, “Eat three dates a day to have a healthy life” is not
made out of some sort of joke. You can reduce you calorie intake but don’t skip
meals or eat less than three times a day.
Here are the things that you should avoid
in your meals—Sugary food, starchy food and salty foods. These types of food
have lots of calorie which you will not be able to burn. Avoiding these might look
difficult but is not. If you have a cook friend then you should talk to him/her
to tell you some delicious food without those or just google it.
Also here are the things that you should
add to your meals—eat whole and unprocessed foods, add 20 to 50 grams of
protein, 20 to 30 grams of fat and vegetables per day. Also make small plates.
This will help you psychologically. If you will have small plates your mind
will think that you ate enough. Try it!
NUMBER
3.
Do
exercise, don’t force.
Exercise the best way to
reduce body fat, stress and increase confidence. But is exercising too much
help in weight loss? The simple answer to this question is “NO”. When you
exercise a lot, you burn a lot of calories and for that you need lots of power.
But when you are in your way to lose weight, your body also has less power.
In this condition if you do
intense exercise or too much exercise, you muscles will fatigue and your body
will need more calories to recover, that you don’t have. This will turn in
excessive pain and irritation.
So forcing your body to do
more and more exercise to reduce fat is not a right way. Many girls and boys do
this kind of thing and later suffer with illness and grown body mass.
The best thing you can do is,
talk to a professional and tell them to prepare a chart for you.
NUMBER
4.
Go
by this diet plan.
I searched a lot to find a
great diet plan for weight loss program that can be sufficient for both active
people and inactive people. I found few plans and then I choose the best one.
This meal plan just see the picture below (zoom in to see clearly). This plan
contains 1200 calories that is sufficient to carry on your daily work and also
your weight loss program.
This plan has lists of food
in sequence — breakfast, morning snack, lunch, afternoon snack, dinner, evening
snack. It also has variety of foods so you will also not get bored following
this table.
NUMBER
5.
Eat
veg. more than non-veg.
Leaving favourite things is
the most difficult thing in losing weight. One of such favourite thing, for most
of the people, is non-veg. Beef, lamb, chicken, pork, etc. all these are very
tasty but they are also rich in calories. No matter how much you minimise you
non-veg. diet but you will not be able to control yourself. I am not
challenging your determination in any sense but in case of most of the people,
this is the fact.
You can eat a few non-veg. meals
in a month, but not too much. If you think this is hard, you are wrong. Here I
give you two great ways to ignore non-veg. and start eating veg. more:-
i) Google delicious and
simple vegetarian food recipes and make a new meal every week or every day for
refreshment. Veg. foods are also very tasty if cooked well. Or you can also
talk to some chief friend to tell you some great recipes that you will like.
ii) Never ever look at or make
eye contact with non-veg. food when you are trying to avoid it.
The second one sounds funny but it is not. If you don't believe me try to do the opposite but later don't blame me!
NUMBER
6.
Eat
slowly.
You will think that this one
is fake; I will not blame you, at first I also thought so. But this is
completely legit. I did a lot of research to find out the truth, and the answer
I got was quite amusing and impressive.
According to a survey, it was
found that eating faster can possibly result in weight gain. This happens as
follow, eating slowly extent the stomach wall that give a sensation of fullness
whereas, eating faster don’t let the extension happen so quickly and you eat
more. I have said this in very simple words so that you all get the basics and
also I only want to write about the program not the process.
So, one of your weight gain
reason or obstruction in your weight loss program could be eating quickly. Eating
slowly will do no harm to your body. Eating slowing can possibly help you
resist your appetite or hunger. This can also help you in cutting some calories
from your diet. This is also ironical that you will gain something by doing
nothing. This is the easiest method of cutting some calories from your diet
that you can find on the whole internet.
NUMBER
7.
Eat
fibre-rich foods.
Food! More food, I am on strict weight
loss diet! I am not supposed to eat different types of food! This is what going
in your head. Isn’t it? But this food will not make you gain weight. This also
basically not really helps in weight loss. But it has a major importance in
your weight loss program.
Fibre-rich food helps to maintain the
weight you have and also provide the required vitamins, minerals and roughage. It
also makes you less hungry. It will manage your weight so that you don’t get
your removed belly back.
Oats, cereals, beans, etc are some
fibre-rich food that you can eat. According to a survey by Journal of Nutrition
it was found that eating 8 grams of fibre for every 1000 calories can result in
about 4.5 pounds of weight loss in 2 year span. This might not sound so
favourable but it is also maintain your weight throughout the year.
So according to my research and
suggestions, I must advise you to add fibre rich foods to your diet so as to
make it more efficient and somewhat good looking.
NUMBER
8.
Eat
without distraction.
I bet you are doing this
every time you are eating food. Maybe you are even eating right know. Using mobile
phone, pc, or watching television while eating can make you eat more.
By several researches, it is
found that when people eat while doing what they like, what they enjoy, they generally
eat more than they usually eat. In case of many candidates it is found that
this habit of eating often cause delay in target weight loss program or disturb
the meal table.
NUMBER
9.
Sleep
well and avoid stress.
When it comes to health, the
two things that we usually neglect are sleep and stress. As we grow older our
sleep time decrease and our stress level increase drastically. This can not
only harm your weight loss program but also your body. Less sleep and high
stress have very powerful impact on your appetite and weight.
I know you don’t believe me.
How these two small things can harm you some? Maybe you have seen some of your
friends who live with less sleep and high stress but are still fit and thin. So
here I come up with evidences that will ensure you that it matters. Here your
honour, I present the proofs, in brief:-
A lack of sleep may disturb
the appetite-regulating hormones leptin and ghrelin. Another hormone, called
cortisol, becomes elevated when you are stressed.
Having these hormones
disrupted can increase your hunger and carvings for unhealthy food, leading to
higher calorie intake.
And now coming to those
friends they now may not experiencing any problem but if they keep going like
this they will surely encounter severe problems or maybe they are still now
emotionally broken. Who knows?
NUMBER
10.
Add
fruits; stick to your plan.
This one is simple and maybe
you all know this too. But this also very essential part of weight loss program
so must have to add it to this list. So let’s wrap all this up.
Fruits are really healthy.
They are essential part of every diet, no matter its weight losing or gaining. But
their types differ for different types of diets. For weight losing, most of the
professionals suggest to eat the juicy ones more. Since they contain fewer
calories and fill your stomach as well.
Stick to your diet. Not only
diet to the whole program. Meal plans to your workout to your daily habits. It’s
on you to maintain your program. True determination is necessary. Get
motivated, encouraged and transform into what you want to become.
A friendly advice to all those who are reading this, losing weight is a tough decision. Some people force themselves to lose more and more. This can cause serious disorder to your body and mind. Please only start losing weight when you have plenty of time and motivation.
