Weight Loss Tips

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

Obesity is caused due to many reasons such as hypothyroidism, PCOD, eating without time, high calorie food, 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 such easy methods that will help you to lose weight naturally and safely. 

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Make these changes in the diet to lose weight:

To avoid diseases, to lose weight or to gain a healthy weight, firstly you have to make some important changes in your diet,
For which you firstly-

1. To start taking balanced or balanced diet, for this-

  • Do not leave food at any time.
  • You have to divide the food into 4 parts, 3 big and 3 small.

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

  • In the morning breakfast, you can take protein-rich things like black gram or kabuli chana chaat, gram flour or mixed lentil cheela, hungard or cheese 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 makhane, roasted chickpeas, home made hummus with salad or green tea.

2. Keep away from simple and refined carbohydrates-

 Pure carbohydrates are those carbohydrates from which beneficial nutrients and fiber have been extracted. The refining process makes it easier to digest food, 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 -

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

4. Eat the best type of fat-

Always choose the best quality fats, you can use olive, canola, mustard, sunflower oil etc. Besides this, fats are also found in almonds, walnuts, sunflower seeds, pumpkin seeds. Fish and fish oil can also be used.

6. 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 also reduce the risk of obesity. Include fiber slowly in your diet to avoid stomach problems such as stomach bloating, cramps, and diarrhea. 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.

7. Eating more fruits and vegetables decreases weight-

Fruits and vegetables are foods that help in reducing weight. Apart from being rich in water, nutrients and fiber, it has very low energy density, which makes it possible to eat more in large quantities 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 vegetables, gourd, brinjal, taroi, okra, spinach, fenugreek chaulai etc. can be easily taken.

8. Quit bad habits with food

We often make mistakes related to eating, avoid doing these things like changing sweet eating habits after meals, avoid taking juice or cold drinks with food, avoid eating late at night to avoid the use of extra calories Will get

9. Multi Vitamin-

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

10. Consume substances that increase metabolism-

Eat foods 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 2.5 - 3 liters of water a day, instead of ordinary water, put cucumber, lemon, lemongrass, ginger pieces in the water 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 is good for health 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. Eating slowly will reduce weight-

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 more slowly. Chewing food slowly makes you consume fewer calories and increases the production of hormones that reduce weight.

13. Cleaning your teeth after eating is beneficial in weight loss -

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 a 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 a lot of 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. Losing weight happens by eating healthy food and snacks-

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 even during travel, such as yogurt, fruits, nuts, carrots, roasted gram, fruit salad, grilled cheese and boiled eggs.

Change in routine to lose weight:

1. Exercise regularly regularly

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 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.

2. Benefits of yoga

Nowadays there is a wave of weight loss by going to gym. 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 option 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.

3. 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.

4. 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 prescribed by a doctor, regularly and prescribed. Eat on time. This will also help in losing weight.

5. Cheat day

If there is any food item 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 mile in a month.

6. The way to lose weight is to eat small plates -

According to some studies, using small plates to eat makes you eat less food, because it makes you eat more according to your hunger rather than looking at how many things are in the food. Without, people fill their plates, so they serve more food in larger plates than smaller plates. By using small plates, the amount of food changes.

7. Record of weight

Check your weight regularly and you can use a diary or app for the record, which gives motivation to achieve your set goal.

8. It is necessary to get enough sleep 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.

9. Most important is positive change in lifestyle-

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. Instead of focusing 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, then change these habits:

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

1. Avoid binge eating or over-eating; eating a lot at a time can increase obesity.

2. 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.

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

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

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

6. 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.

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

8. Liquid Calorie- Avoid consuming liquid calories ie Coke, Pepsi, Limca, Juice or any sweet drink with or in between meals. You can use water, salted buttermilk, plain lemon water instead. Make the habit of eating whole fruits instead of fruit juice, so that calories can be increased by reducing calories.

9. Stay away from gadgets while eating- Nowadays gadgets have been included in every routine of our routine, try to eat while keeping your mobile, tablet, laptop away or locked while eating, while eating with gadgets. We are not able to pay attention to the quantity of food, which increases the chances of overeating. Due to which obesity and digestive system related disorders can arise.

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