Weight loss means reduction of the total body mass which may be due to loss of fluid, body fat or lean mass. Weight loss happens due to any systemic disease or malnutrition on its own, but intentional weight loss is the one which we plan to happen. There are various reasons for which everyone make lots of efforts to lose weight like improve fitness and health or to change appearance through slimming.
Weight loss in persons who are overweight or obese can reduce most of the health risks and can improve their fitness. The least intrusive weight loss methods and those most often recommended are adjustments in every day lifestyle and increased physical activity, generally in the form of exercise.
Here’s a 3 step weight loss plan that usually recommended:
- Improve eating habits
- Increase physical activity and do exercise
- Improve your metabolic rate
Eat healthy food
Yes, everyone think that eating food is for weight gain only. If you want to lose weight, you need to understand that eating is very important in a control way. Each one of your meals in whole day should include a protein, fat and low carb vegetables. Yes, fat too.
As a general rule, eating three to four small portion of meals per day keeps your metabolic rate raised and helps your energy up. It’s important not to feel tired all the time once you start to loose weight.
Construct your meals in a balanced way and include vegetables, fruits and superfoods.
The most important part is to cut back on sugars or carbohydrates mainly. Eating sugary food increases the calorie intake and not healthy. There is no benefit of eating sugar, try to avoid them in every small way. This will take time but eventually you will be able to do this.
Once your daily calorie intake reduce, your body will start burning stored fat for energy in a daily basis.
Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight. According to few dietitians, it’s not uncommon to lose up to 2 kg, sometimes more in the first week of eating this way. Studies shows that a very low carb diet was more effective than a low fat diet for long-term weight loss.
Eat Healthy fats
Lets be very clear. You don’t need to be afraid of eating fats. Trying to cut on low carb and low fat at the same time can make sticking to the diet very difficult for a long time. To sustain and in long term, you do need to make adjustments in a small way.
There are various sources of healthy fats like:
- olive oil
- coconut oil
- avocado oil
Each one of them is a super oil with numerous benefits and taking them in any form increase your metabolic rate high. It gives you energy to help you go through this in long run.
This is the most challenging step for everyone who do very less physical activity. There are number of reasons which comes in mind to avoid this in any way. But understand that most important step is to make up your mind first. Train your mind on daily basis that you need to do this everyday and make it work when you get enough time to do it in any form of exercise like walking, jogging, running, cycling or swimming. Even yoga also. You can choose anything and can take out 10 minutes to 1 hour 3-4 times a week.
Once you have trained your mind to get up for exercise, try to include variety of exercise to have multiple ways to lose weight. Then, stick to it. It’s easy to maintain this flow for months if you can journal it or mark it on calendar. It gives you instant boost as soon as you look on the efforts you made on every day basis and helps you track the changes.
Improve metabolic rate
Daily intake of green tea can improve your metabolic rate and can help you lose weight. Studies suggest that the flavonoids and caffeine present in the green tea can help increase metabolic rate and fat oxidation and even improve insulin activity. Green tea ingredients increases the pace of metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories. Hence, take it everyday and watch the wonderful effects of green tea.
People who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a specific diet or program. Everyone is different in so many ways that it is difficult to choose about a perfect way to lose weight for a once. So, try to make these changes in your lifestyle that includes long-term changes in daily eating and exercise habits.
Once you’ve achieved a healthy weight, rely on the healthy eating habits and physical activity to keep you away from gaining it back.
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This content provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or doctor for more information.