Weight loss is a common topic of conversation on most tables these days. Look around, and you will find that almost everybody is trying to lose weight.
India has been seeing an upward trend towards obesity, and the signs that people are trying to lose weight could be good news.
However, with so many fad diets, shortcuts, tips, and tricks out on the internet, it is very easy to fall prey to something that might be detrimental to your body.
You do not need to starve yourself to lose weight. Eating a clean diet and making a few lifestyle changes are all that one needs.
We have put together a list of a few things that you could do, which are effective ways to reduce weight in a very healthy manner.
Almost all of us are guilty of having food in front of the TV for watching a favourite series. When we do not pay attention to what we eat, we tend to eat faster, not chew food properly, and overeat.
Pay attention to the food you are eating, taking in each morsel mindfully while being fully present. Chew your food properly, assess your hunger and take small portions sufficient to satisfy your hunger.
Eating mindfully might also help you keep cravings at bay and help you resist the urge to have an unhealthy accompaniment with your meal or a dessert loaded with calories after a meal.
Create a diet calendar.
Meal planning can do wonders for a weight loss plan. Creating a diet calendar helps you plan for the whole week, and helps you keep a count of the calories that you consume. When you create a diet calendar, you can also prep for those meals and have most items ready in your fridge for a couple of days.
Diet calendars also ensure that you mindfully include cheat meals and a variety of foods that you enjoy.
It also ensures that you include different food groups and spot missing nutrients from your diet.
Watch the quantity of food you consume.
If you eliminate foods like carbs or desserts from your diet, the chances of burning out soon are very high.
Instead of eliminating them, watch the quantity that you eat. Include everything in your diet in moderation. Your body needs carbs, proteins, and fats to function properly with optimal levels of energy.
Limit the number of carbs and fats and increase the amount of protein in your diet. Include 3-4 servings of fresh fruits and vegetables to your diet every single day.
Instead of having cheat days or cheat meals, include a small portion of what you like in your meals to prevent burn out and feel satisfied.
You do not need to spend hours in the gym, but you must get your daily dose of activity every day. It could simply be through walking, cycling, swimming, yoga or even playing badminton and squash.
Indulge in an activity that you enjoy that also helps you burn some calories.
Exercising is especially important for people working at desk jobs. Walk around your office for a few minutes every hour and stretch. Do high-intensity workouts a couple of times each week to get your blood flowing and heart beat high.
By exercising, you not only burn a few calories but also work towards a healthy heart and a healthy respiratory system.
When you are sleep deprived, the hunger hormone ghrelin in your body increases while the satiety hormone leptin decreases, causing unhealthy cravings, and you tend to overeat.
Quality of sleep plays a very important role in the functioning of the human body.
When you do not get enough sleep, your body does not get enough time to restore your energy levels, and it might result in you feeling tired during the day and lack the energy needed to function properly throughout the day.
Maintain a regular sleep schedule and create the right environment to sleep. Do not eat right before bed, and refrain from using digital gadgets right before bedtime.
Get rid of stress.
While stress is inevitable, chronic stress can manifest in the form of overeating, relying on food to cope with stress, or stress can lead to weight gain.
Reducing stress helps you lead a fuller life and prevents stress-eating.
Getting rid of stress can also help improve the quality of sleep. It strengthens your immune system, improves the quality of your life, and does much more.
Seek professional health if required. Talk to your loved ones, address the root cause of stress, get some exercise, practice yoga and meditation. Doing things that you enjoy and consciously blocking out stress-causing factors can also help reduce stress.
Eliminate junk food and include healthier options from your diet
Avoid fast food and sweets. These foods provide zero nutrients but loads of empty calories. You may feel full on having these foods but you’re craving for unhealthy food and sweets increases.
Replace fried food with grilled, roasted, or air-fried alternatives. Replace sugar with jaggery and occasionally honey.
Include raw vegetables and fruits in your diet. Eat at least two servings of fresh fruits every day. Consume lean proteins like chicken breasts, lean fishes and limit the consumption of red meat.
Some foods that are great for weight loss are egg whites, citric fruits, vegetables, and legumes that are high in fibre; seeds like pumpkin, chia, sunflower; dried fruits like almonds and walnuts; healthy fats from avocados, nuts, milk, etc.
Hydration must come from clear water and not sweetened or unsweetened beverages. Drink 2-3 litres of clear water every single day.
Water aids most of the bodily functions, helps in repairing cells and also helps in removing waste from the body gives you youthful skin, and also keeps your hair healthy.
The best aspect about water is that it has zero calories and can help you feel full or cause you to eat less if consumed before meals.
The next time you feel hungry even after eating well, drink a glass of water and wait for 10 minutes. The brain masks your thirst as hunger, causing you to reach out for extra calories.
Weight loss comes with consistency. It is more about lifestyle changes and leading a healthy life rather than just eliminating foods and slogging in the gym.
There are no shortcuts, however.
Once you implement the tips mentioned above, you might not see immediate changes, but you will see a sharp rise in your energy levels and better fitting clothes, lesser pains, and discomfort in your body within 3-4 weeks.