Recent reports suggest that more than 1.9 billion people are overweight around the globe, out of which 650 million are obese. The report also depicted that there are approximately 21% or 135 million obese people in India.
With the increasing levels of obesity, the associated health issues such as cardiovascular diseases (CVDs) are also on the rise among Indians. As a result, more and more individuals are getting aware of shedding those extra layers of body fat. However, if you google, you will find many experts having a different blueprint for weight loss, the sheer number of which is enough to confuse anybody.
If you think you don’t know where to start, here are some weight loss tips for beginners that will help you achieve your health goals:
If you are obese, there will come the point when you may feel bound to your sedentary lifestyle and would want to change the way you look. Mentally preparing yourself and deciding to change is perhaps the most crucial step that you must take to kick start your weight loss journey.
Remember, it is only you who can motivate yourself to commit towards achieving a better, healthier physique.
Put on your sports shoes and go for a walk. Walking is an excellent low-impact exercise to burn body fat. Avoid running for the first few days as it can be tiring, and you may feel demotivated to continue.
It is advisable to start with brisk walking and then gradually pick up the pace. You can plug into your favourite songs and make sure that you walk for at least 30 minutes every day.
With physical exercises, it is necessary to bring change in your diet. You must avoid calorie-rich foods such as burgers, pizzas, sports drinks, and sodas. Instead, add nutrient-rich food, such as fish, chicken, eggs, veggies in your meals for better weight loss results.
Also, stay hydrated by drinking at least 8 to 10 glasses of water in a day. Making significant yet gradual changes in your diet are one way you can fast track your weight loss.
Do you know how many calories you are eating?
Most people have little idea about the foods they eat and what is their calorie-count. It is these excess calories that are stored inside our body in the form of fat and contribute to weight gain. However, the rule of losing body fat is simple – you need to create a calorie deficit, i.e. the number of calories you must consume lesser than the amount you are burning through physical activities.
When you start tracking your food, you can keep a tab on your body’s daily caloric requirement and how much you must eat to reduce/maintain optimal body weight. Let's say your caloric requirement for the day is 2,500 calories. To lose weight, you must eat a low-calorie diet of 2,000 calories or less.
Tracking your food is one of the best weight loss tips that you can leverage. Many apps and devices are available in the market that will help track your food intake.
When you skip your meal, you feel famished, and to overcome it, you overeat. It is advisable to eat at least three proper meals and two snack meals in a day. Eating at an interval of 2 to 3 hours can give you a sense of fullness.
It is advisable not to skip meals or snacks to save calories because doing so may slow down your metabolism and cause weight gain. If you wake up late, adjust your meal timing accordingly. Also, getting enough sleep will help you with weight loss.
These weight loss tips are for beginners who have just started and want to achieve their goal of losing weight. Thus, the days where you binge on junk foods and pile on those extra layers of fat are over. Its time you get up and get going!
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