There are no easy ways to lose weight. Gaining weight is an insidious foe. You don’t realize you’re putting on the kilos or pounds until after it is too late. While obesity is mostly the result of eating too much and a sedentary lifestyle, other factors like genes, smoking and drinking can also result in too much weight. Some of the health problems you encounter related to too much weight are:
The most common ways to try to reduce weight is to eat less and exercise more, that is to reduce your calorie intake to an extent that it is lesser than the calorie you expend. But it is not always successful, and not always accomplished. Sometimes doctors recommend medication and even surgery to cure obesity. However, here we shall concern ourselves with natural ways to lose weight. Many people resort to extreme methods like extreme diets and experimenting with trending weight loss fads, and even if they lose a few kilos, they eventually end up gaining it all back. That is why it is important that whatever you do to lose weight, you should ensure that it becomes a lifestyle habit, because if you go back to your old habits after losing weight, you will surely put it on again. Also, resorting to extreme diets can take a toll on your health. We want to lose weight but not at the cost of good health, right? While, there can be no one-size-fits-all method, there are many methods that hold good for all people. Of course, if you are suffering from other ailments as well, you should consult your doctor or nutritionist to cut out a suitable plan for you.
So, let’s dive in and look at the ways in which you can lose some kilos fast.
First of all, you totally need to cut out junk food and carbonated drinks, as they are simply filled with empty calories, while whole foods not only offer more nutrition, they are also more filling and energizing. There are people who lose weight just by cutting out processed food and taking to whole foods, even without maintaining a calorie chart.
Both for weight loss and for maintaining good health, eating a healthy serving of vegetables is very important. These non-starchy veggies, such as green leafy vegetables, brussels sprouts, broccoli, cauliflower, fresh beans, etc., are not only very filling but also very nutritious. The fiber, antioxidants and prebiotics they contain reduce inflammation, which is known to trigger obesity, and have an effect on the gut bacteria in a way that improves immunity and mental health. You should also be looking at eating salads made up of veggies such as sliced cucumber or red bell pepper. This habit will positively affect your sleeping patterns, and truly help you on your weight loss journey.
You may think that this advice is too clichéd, but the importance of drinking sufficient water cannot be over-emphasized. Water is required for every process in the human body, which includes good blood circulation, proper digestion, and waste elimination. It is a proven fact that water helps boost the metabolism, and though it may be insignificant, over time it can have a salutary effect on health and your weight-loss goals. Besides, drinking water before eating reduces appetite, or at least will prevent overeating, which will have a direct bearing you your weight. You need to make it a habit to drink at least a minimum of eight glasses of water a day, and ensure that you stick to.
This is a very important weight loss tip. It has been established that a strict eating schedule helps regulate appetite and lends better support to metabolism, your energy levels, and your digestive health. Many people are prone to over- or under-eating, and both are tricky, as under-eating can inhibit metabolism, leading to overeating, which, as we all know, directly contributes to weight gain. You can maintain a good eating schedule by eating your first meal within an hour after waking up, and not letting more than 4 to 5 hours elapse before having the next meal. Also make sure that you have your last meal at least two hours before bedtime. The thing with maintaining a strict eating schedule is that your body adapts to it, and you will slowly begin to feel hungry only when it is time to eat, and not between-times, which means you will not gorge on untimely snacks.
Meaning you should ensure that you stack your meal plate with non-starchy veggies, lean protein, and good fat. These basic foods will provide the support for good metabolism, and the help with the regeneration of cells in your body. To this you can add good carb foods, such as whole grains, starchy veggies, pulses and fruits, as cutting them out can lead to fatigue by robbing your body of nutrients. Contrary to the common perception, balanced meals go a long way in reducing weight. It may happen slowly, but it is the better way and, what’s more, the results are also more sustainable.
Intermittent fasting is the current fad, and all evidence points to its efficacy. Intermittent fasting means that you eat most of your food during your active hours, and less or nothing during your least active hours. This is a very useful weight loss tip. In short this means that you limit your eating to your active hours, when you are working, moving or exercising, and not when you are resting or winding down. There are many people who lose weight simply by following this intermittent fasting schedule without doing much else.
It is a total misconception that starving yourself will help you lose weight. You will only fall ill, and the pounds will stay put. So, if you are planning to visit a weight loss club where they underfeed and over-exercise you, be warned that the results will be short-lived. All the money you have splurged on the program will go down the drain and you will soon regain the kilos that you shed.
Understand that body hunger is manifested by signs that are physical, such as a growling stomach and a need to refill it. Psychological hunger has nothing to do with the body’s food requirements, and is likely triggered by habits, emotions, and environmental events, such as the sight or smell of food, or when you see someone eating. You can use breathing techniques and meditation to overcome psychological hunger. Also, you must avoid combining eating with other activities like watching TV or reading.
Outlined above are some of the easy ways to lose weight, and while they are definitely worth giving a shot, in specific or serious cases, they may not be sufficient. Then you may have to approach your doctor or nutritionist – or better still, get involved with a support group. Losing weight through healthy means after having consulted an expert can have huge health benefits. Similarly, having health insurance can help you stay protected.
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