Are you planning to lose weight before the festival season to look and feel great? One common problem for people aspiring to lose weight is the need for immediate results. This is often wasted as the weight lost is quickly regained. Aiming for slow and steady weight loss is often the best way to burn calories, and it can be achieved by eating healthy, exercising regularly, getting enough sleep, and reducing stress levels. (Also Read: Only Eat Pineapples for Weight Loss? Know Side Effects From a Nutritionist)
Losing weight is key to keeping obesity at bay, the cause of all chronic diseases such as diabetes, blood pressure, heart disease, and kidney disease. is also helpful.
Men and women lose weight differently. Men lose weight faster because they have more lean body mass, but they need to exercise more often and eat more protein to lose weight healthily. As Preeti Gupta suggests, there are some general rules men and women can follow for weight loss.
1. Eat a healthy, balanced diet This includes all food groups such as carbohydrates, proteins and fats. None of the food groups should be avoided if you are on a weight loss diet, as all ingredients have a special contribution to our health. provide vitamins such as Protein is an essential building block for muscle and helps you burn fat faster. Healthy fats are also very important when losing weight, as they provide vitamin E, an essential fatty acid, to keep you feeling full and burning fat.
2. Add fiber to your diet. Fiber-rich foods are very important when trying to lose weight because they help lower blood sugar levels and keep your heart healthy. Fiber absorbs water as it travels through your digestive tract. . As a result, our stomachs fill faster and we don’t feel hungry as often. Therefore, we should consume more vegetables, fruits, whole grains such as legumes, oats and quinoa.
3. Hydration: When you’re trying to lose weight, water plays the most important role as it helps remove toxins, transport nutrients, improve digestion, muscle function, burn calories, speed up fat burning, etc. How many liters per day? Thing water.
4. Drink energy drinks: Drinking healthy drinks like milk, almond milk, buttermilk, vegetable juices, detox water, and green tea can help you lose weight. Avoid sodas, colas, canned foods, and fresh juices, as they are high in sugar and increase insulin levels, which speed up fat storage and make it harder to lose weight.
5. Reduce or cut down on alcohol intake: Alcohol interferes with our liver function and disrupts hormones as fat becomes stubborn and we are unable to lose weight.Alcohol also dehydrates us. So avoid it or minimize your intake.
6. Eat Iron-Rich Foods: 60-70% of obese people have hypothyroidism, and weakness, shortness of breath and fatigue are common. Iron plays an important role in controlling the thyroid gland and its secretions. Therefore, it indirectly helps you lose weight. Include dates, angeal, beets, pomegranates, seeds, nuts, green leafy vegetables, fish and poultry in your diet.
7. Incorporate vitamin D into your daily routine. While we are trying to lose weight, it is again a very important vitamin and most people are deficient in it. If that is not possible, take vitamin D supplements he once a week for 3 months and consult a doctor. Include mushrooms, dairy products, fish and green leafy vegetables in your diet.
8. Eat a light, early dinner: Even though dinner is the main meal of the day, we make the common mistake of eating dinner late and making it extravagant. This will make you gain weight. Our body clock works like the sun. Your metabolism is high during the day and your food is digested quickly, but digestion slows down after sunset. An early dinner can help you lose weight.
9. Exercise: Exercise is something that cannot be ignored when talking about weight loss. You need to be active, burn calories and improve your metabolism. So you can include yoga, walking, aerobics, strength training, dancing, weight training, and swimming in your routine. For men, weight training and strength training work best as they are good for muscle growth and burning excess fat.
10. Sleep: Weight loss requires 8 hours of sleep. Lack of sleep increases your appetite, slows your metabolic rate, and disrupts your hormones, making you more likely to retain water when you’re not sleeping.
11. Stress: Last but not least, you need to reduce your stress in order to lose weight. Stress always hinders weight loss by producing cortisol, disrupting insulin hormones and making it impossible to lose fat. To reduce stress, practice pranayama, deep breathing, meditation, or talk to a loved one.
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