- 1 Lose Weight Fast To Avoid Health Risks
- 2 About Obesity
- 3 Complications Related To Obesity
- 4 Top 10 Ways To Lose Weight Within A Month
- 4.1 Have Breakfast Daily To Lose Weight
- 4.2 Give Preference To Grains
- 4.3 Choose Light Food To Lose Weight
- 4.4 Increase Protein Intake
- 4.5 Try Brisk Walking To Lose Weight
- 4.6 Trim Meal Portions
- 4.7 Controlling Your Environment
- 4.8 Choose Liquid Calories Wisely
- 4.9 Promote Water Intake
- 4.10 Understand Your Hunger Cues
- 5 A Word From Mantra Care
Lose Weight Fast To Avoid Health Risks
Maintaining a balanced weight is crucial to lead a healthy lifestyle and keep diseases at bay. Bringing positive lifestyle changes and inculcating good eating habits is necessary to achieve weight loss. There are several ways on how to lose weight in 10 days to ensure cutting off extra fat and live a healthy lifestyle.
However, in the current scenario, people are more exposed to eating junk and lack physical exercise, which makes them obese. Heavyweight or obesity is associated with several health risks including health diseases, high blood pressure (hypertension), type 2 diabetes, high blood pressure, atherosclerosis, stroke, and more.
Obesity is a health disease that involves excessive body weight. It is not limited to only cosmetic concerns but also poses various health problems, including thyroid, hypertension, type 1 and type 2 diabetes. A person having a body mass index (BMI) calculating 30 or higher is said to suffering from obesity. A person having obesity might experience shortness of breath, sweat after any activity, difficulty in climbing stairs, and more.
Complications Related To Obesity
People having excessive weight or obesity are more prone to develop several other health diseases including:
- Type 2 diabetes
- Strokes and heart diseases
- Certain cancers
- Sexual and gynaecological problems
- Digestive problems
- COVID-19 symptoms
- Sleep apnea
Top 10 Ways To Lose Weight Within A Month
Have Breakfast Daily To Lose Weight
Breakfast is one of the most important parts of your day that you must not miss. This gives you the energy to function all day. Having breakfast in the morning helps in lowering the urge to eat more throughout the day. It helps you to function effectively for half of the day, hence, lowering the possibility to eat more.
However, several people are living in a misconception that skipping breakfast can help cut calories. However, it can drain your energy and make you less productive. Have a bowl of whole-grain cereal along with fruits and low dairy for your breakfast and get going for the whole day.
Give Preference To Grains
Replacing whole grains with refined grains in such as cakes, white bread, and pretzels can make you feel fuller in just one meal and provide you with the much-needed fibre. Including it in your diet will make eat a reasonable portion. Refined grains will include whole-wheat bread, pasta, brown rice, popcorn, bran flakes, and whole-rye crackers. It is one of the proven methods of how to lose weight fast without exercise.
Choose Light Food To Lose Weight
You can always choose the low-fat versions of various foods including salad dressings, mayonnaise, dairy products, and more. This is one of the effortless ways of how to lose weight without exercise. You lower your daily calorie intake by switching to low-fat and lighter alternatives.
Several other substitutes for high-calorie products include using salsa or hummus as a dip, replacing white potatoes with plain roasted sweet potatoes, using mustard instead of mayo for spreading on a sandwich, replacing cream with skim milk in your coffee. Moreover, you can also use a little vinaigrette on a salad instead of using creamy dressing.
Increase Protein Intake
Adding low-protein in your every meal or snack will help you to feel fuller and have control of your overeating. Protein-rich food includes nuts, low-fat yoghurt, peanut butter, beans, eggs, and lean meat. According to experts, a person should eat low-fat protein-rich meals and snacks frequently every 3-4 hours).
It will help in maintaining energy in your body, maintain your blood sugar level, make you feel fuller, and helps in avoiding overeating. In addition to this, protein is also associated with several benefits for the eyes as well. Its regular intake helps in keeping eye problems at bay.
Try Brisk Walking To Lose Weight
Brisk walking daily for 30 to 60 minutes is associated with weight loss. It enables our body to boost metabolism and helps in maintaining a healthy weight. It is proven how to lose weight without a gym.
In addition to this, brisk walking also provides various physical and mental benefits including strengthening of bones, muscles, improving balance and nutrition, preventing and managing health conditions such as high blood pressure, obesity, heart disease, stroke, type 2 diabetes, and more, and releasing good hormones that boost your mood and helps release stress and tension.
Install a pedometer on your smartphone and add more steps gradually until you reach 10,000 per day. Try to be active throughout the day whether you are talking on a phone or doing another activity.
Trim Meal Portions
If you are becoming obese then the main reason might be overeating. Lack of activity is the second most obvious reason. Reducing a portion of 10-20% daily from your meals can help you to lose weight easily. Pull out your measuring cup and eliminate the excess portion which you mainly get in restaurants and homes. It is the best way to keep a check on your small portions of the meal. In addition to this, you can also get instant control over your portions by using small plates, bowls, and cups, for your food.
Controlling Your Environment
If you are willing to lose weight, then you must control and regulate your environment. Keep healthy stuff in your kitchen so that you can run the kitchen without any hesitation whenever the craving strikes you. Choosing the right restaurants also plays a major role in weight loss as several restaurants offer oily and fatty foods while some offer dietary meals. Controlling your diet for 10 days and then eating oily food at a restaurant will make all your efforts go in vain.
Choose Liquid Calories Wisely
Sweetened drinks are loaded with calories. Although, they taste good, however, fail on reducing your hunger. You can replace sweetened drinks with plain water, skim or low-fat milk, sparkling water with citrus, or small portions of 100% fruit juice. Moreover, you can also drink a glass of nutritious and low-calorie vegetable juice. It will help avoid the urge of overeating in between meals.
Promote Water Intake
Drinking plenty of water kills the urge to overeat. Drink a lot of water including other drinks as well including coffee, and tea. It helps in healthy weight loss and maintenance. Water is the best substitute for various sweetened drinks that adds calories to your body and make you obese. It is one of the best ways to cut sugar from your diet and ensure weight loss. Drinking water is associated with various other benefits including removing all the toxins from your skin and make your face glow.
Understand Your Hunger Cues
It is important to understand when you are hungry and when not. Most people continue eating even after their stomach is full, that’s when you do overeating which ultimately leads to obesity. Always pay attention to your hunger cues and stop eating the moment you feel full. Do not eat snacks just because you were bored, it eventually adds up to the overeating process. Eat only when you are hungry. It is one of the easiest ways for how to lose weight at home.
A Word From Mantra Care
If you are looking for more information on this topic or on Diabetes treatment, Online Therapy, Hypertension, PCOS treatment, Weight Loss, and Physiotherapy, please visit mantracare.org or feel free to reach out to us at +91-9711118331 or email at [email protected]. You can also download our free Android App or IOS app.
Here at Mantra Care, we have an incredibly skilled team of health care professionals and coaches who will be happy to answer any questions and provide further information so you know what’s best for your unique needs.