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Weight Loss
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 a number of ways on how to lose weight in 10 days. This ensures cutting off extra fat and lives a healthy lifestyle. However, in the current scenario, people are more exposed to eating junk and lack physical exercise, which makes them obese. With today’s lifestyle, our diet also keeps changing due to which more and more people face this problem.
Heavyweight or obesity connects with several health risks including health diseases, high blood pressure, type 2 diabetes, high blood pressure, atherosclerosis, stroke, and more.
Body Mass Index (BMI)
BMI refers to the body mass index that enables us to identify if we are having a healthy weight. This helps us according to our height or not. We use BMI to calculate a person’s weight in kilogram with his height in meter square.
How one can identify if he/she is overweight or obese? The BMI calculation divides an adult’s weight in kilograms by their height in meters squared.
BMI= kg/m2.
If you are having a BMI of 18.49 or below, then you are characterized as underweight. While 18.5 to 14.99 is considered normal weight. However, if you are having a BMI above 25 to 20.99, it means you are overweight. The worse condition occurs when your BMI stands at 30 or above meaning that you have become obese. Hence, BMI helps doctors to measure our overall health.
Obesity And Weight Loss
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, diabetes type 1 and 2. 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 gynecological problems
- Digestive problems
- Osteoarthritis
- COVID-19 symptoms
- Sleep apnea
Effective ways for weight loss
The weight-loss mission is dependent on two major factors. The first one is what you eat and the other one is how active are you in your daily routine. So let’s first talk about your regular habits
Eating and Drinking Habits
1. 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.
2. Have Breakfast Daily
Breakfast is one of the most important parts of your day that you must not miss. It 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.
3. Give Preference to Grains
Replacing whole grains with refined grains in your diet such as cakes, white bread, and pretzels can make you feel fuller in just one meal and provide you with the much-needed fiber. 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.
4. Choose Light Food
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.
5. 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 yogurt, 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.
6. Reduce the consumption of refined carbs
According to studies, refined carbohydrates such as sugar and grains can increase the blood sugar level rapidly. This can lead to increased hunger, craving, and over-eating in a few hours. Consumption of refined carbs is associated with obesity. So, it is advisable to eat carbohydrate-rich food along with natural fiber.
7. 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.
8. 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.
9. Understand Your Hunger Cues
It is important to understand when you are hungry and when you are full. Most people continue eating even after their stomach is full, that’s when you do overeating and become obese. 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.
10. Reduce Sugar Intake
Over-consumption of sugary beverages is directly linked to obesity and other health conditions such as diabetes, and heart disease. In the current scenario, most people have a high sugar intake, which leads to poor health. Ensure to read the labels properly when you buy anything, as so-called healthy foods can also be loaded with sugar. If you want to eat something sweet, it is advisable to choose alternatives to sugar including jaggery.
11. Avoid Alcohol
Alcohol contains a high amount of calories in it even more than a piece of chocolate. More calories directly contribute to increasing weight. Reducing the intake of alcohol might not work as a standard glass of wine contains a lot of calories, whose regular consumption can easily make you obese. You need to completely avoid drinking alcohol to achieve weight loss.
Physical activity
1. Be more active
Being active and performing regular exercises are associated with weight loss. Daily workout helps in cutting off excess fat. Taking a healthy diet and doing exercise go hand-in-hand. Physical activity such as brisk walking, running, and certain exercises help in becoming fit and healthy
2. Try brisk walking
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.
3. Yoga: Most Effective Way for Weight Loss
Yoga is an effective way to reduce your weight. It is a combination of exercise and meditation, which helps to establish a balance between your body and mind. Lay more stress on the types of yoga that focus more on stretching such as Chaturangadandasana, Virabhadrasana, Trikonasana, Adho Mukha Svanasana, Sarvangasana, Sethu Bandha Sarvangasana, Parivrtta Utkatasana, and Dhanurasana.
4. Meditation
Along with relieving stress and anxiety, meditation is helpful in maintaining your weight. Doing regular meditation helps you to achieve control over your thoughts and actions. This will in turn helps you to get more aware of your eating habits. Meditation can enable you to do both binge eating and emotional eating.
Fasting And Weight Loss
1. Do intermittent fasting
Fasting is a method through which you can give short resting periods to your body. Many people confuse fasting and eventually starve themselves. Fasting isn’t about cutting meals from day tonight. But it is fasting for a period of time in between your meals to acquire a healthy weight. People may follow different fasting methods either traditional or modern.
Some of the most preferred methods of fasting includes:
- 16:8 fasting, in this method, a person can eat their healthy diet for up to 8 hours, followed by 16 hours of fasting. Several people fast from 8 p.m. till noon the next day. All this happens while keeping their eating window open between noon and 8 p.m.
- 5:2 fasting is a method where you can eat regular meals for 5 days, followed by 2 days of fasting, during which you eat fewer than 500 calories or 25% of daily calories.
- Alternate-day fasting: Here you need to spend 24 hours without eating anything or relying on small portions of food, followed by 24 hours of eating as usual.
- Early time-restricted feeding (TRF): This method restricts your mealtimes to the morning and early afternoon, followed by a fast that lasts for the rest of the day and night.
Controlling your environment
If you are willing to lose weight, then you must control and regulate your environment. Keep healthy stuff in your kitchen. In this way, 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.
Conclusion
You can lose weight! The first thing to do is stop blaming yourself for being overweight because it’s not your fault. We are all born with a genetic predisposition that determines our body type and the food we crave. If you’re genetically predisposed to be skinny or muscular, then congratulations–you have an easier time of losing weight than someone who was born with genes that make them more prone to storing fat around their waistline. But even if you were lucky enough to be given the right genetics at birth, there are still things you need to know about how your brain works when it comes down to making healthy choices in regards to both diet and exercise habits.
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