Weight lose or Reduce is such kind of topic where people has to hear lots of suggestion regarding weight loss. People use to suggest many tips or diet plans, as losing weight is a very easy thing. But the fact is that you all know how challenging work is to reduce weight. Most of us wish we could lose some weight fast. But losing weight is a challenging thing to do. Our bodies are not designed to lose weight quickly.
The science of increasing weight is very simple. If you will not burn calories as you are eating and drinking, then your weight gain is certain. As a result, the remaining calorie is collected as fat in your body and your weight increases.
Basically, there are two reasons for weight gain
Food and Drink
The main reason for the increasing weight is food and drink. If the amount of calories in our food is more than the chances of gaining weight is more. Eating more fast food, native ghee, cold drink, etc. creates more calories in the body and the result is reflected in our increased weight.
People who aren’t doing at least 30 minutes of physical activity on most days of the week are defined as being physically inactive. Not doing enough physical activity doubles the risk of cardiovascular disease, type-2 diabetes, and obesity, and increases the risk of breast and bowel cancer, depression and anxiety.
Remember that your weight today is not a two day or two-month gift this is the result of your long-standing lifestyle and if you want to do weight loss then you must have to be patient.
Believe in your efforts
It is more important than anything else that you are confident in the efforts you are making for weight loss. If you are going to a gym daily and telling friends on the other side that there is no use of going gym, then your subconscious mind will also accept the same thing and you will not get any results of your efforts. It is very important to be positive all the time.
Eat more vegetables
It is very simple, if you use any meal mostly vegetables, you are on the right track to better health and weight loss
Boost a better breakfast
Breakfast plays an important role in the day to day life, not only breakfast but all meals play an important role, but breakfast helps you to start your day with more energy. The best, heartiest breakfasts keep you energetic and satisfied. You should take at least 400 to 500 calories for the morning meal. Always include protein plus filling fat.
Take more coffee
Always remember that you should start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. If you are not a coffee lover, tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand.
Exercising at any time is good, but exercising in the evening may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you have stopped moving. Plus, it’ll help you relax post-meal so you won’t be tempted by stress-induced grazing that can rack up calories.
Have spicy foods
Eating spicy foods can help you to cut back on calories. It is because capsaicin, a compound found in jalapeno and cayenne peppers, may increase your body’s release of stress hormones such as adrenaline, which can speed up your ability to burn calories.
Change Your Habits
Habit plays a very vital role. One of the best changes you can make is to reduce your intake of processed foods and excessive salt consumption. If you sit all the time for a long period than avoid it, as it reduces blood circulation. Doing physical activity can improve circulation and helps to sweat out excess water.
Avoid consuming alcohol
Many people consume a lot of calories from alcoholic drinks without even realizing it. Remember that these are empty calories and have no nutritional value! Moderate alcohol consumption is defined as one drink per day for women and two per day for men. During the two weeks you’re trying to lose weight, try not to consume any alcohol. If you do, choose wisely.
Here are some tips:
- One serving of spirits (1 ounce or 30 ml) is 100 calories, one glass of wine (4 ounces or 125 ml) is 120 calories, and one beer (8 ounces or 230 ml) is 150 calories
- Choose simple cocktails – mixed drinks made with juices and liqueurs will have more calories than say, a vodka tonic
- Make a spritzer with white wine and club soda
- Try infused spirits – they are flavorful without added calories
- Have a light beer instead of regular beer
- Avoid drinks with sugar or other rims
- Reduce your sugar intake
Sugar is naturally present in many foods that are good for you, like dairy products, vegetables, fruits, and grains, so don’t cut those out. Instead, eliminate the worst culprits: sweet baked goods, sugary cereals, fruit juices, soda, and candy.
Here are some other tips:
- Stop adding sugar to your coffee or cereal
- Read labels carefully; sugar is added to many packaged foods, even ones you might not expect like pasta sauce, energy drinks, and barbecue sauce
- Remember that sugar goes by many names. You might find it listed on packages as high fructose corn syrup, corn syrup, maltose, sucrose, dextrose, or corn sweetener
Drink more water
Drinking water is one of the best treatments for any body-related problem. Drink more water, especially before a meal which can help to feel fuller, as it helps to stop eating sooner and consume fewer calories than we otherwise would have.
Munch on mineral-rich foods
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They’ve also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing the risk of chronic disease overall.