A quick and simple weight loss is promised by hundreds of fad diets, weight-loss plans, and outright frauds. However, a balanced, calorie-restricted diet along with increased physical activity continues to be the cornerstone of a successful weight loss program. You must make long-term changes to your eating habits and lifestyle in order to lose weight successfully and sustainably. Here are 5 weight loss tips you should use definitelt.
1. Dieting can harmful
Weight loss tips: When you lose weight too quickly, you lose fat and muscle. Muscle burns kilojoules, but fat doesn’t. So, when you stop dieting and return to your usual habits, your body will burn even fewer calories than before because the relative amount of muscle in your body has decreased and your metabolic rate is slower.
This kind of eating pattern can also affect our general health – just one cycle of weight loss and weight gain can contribute to an increased (regardless of our body fat levels).
That’s why it’s more important to be able to maintain weight loss. Weight loss of about ½ to 1kg per week is considered reasonable and more likely to be maintained.
2. How can we start losing weight
If you can avoid unplanned or habitual eating, and keep to regular meals and snacks, this will help you to lose weight
If you have been on crash diets for several years or finding it difficult, you can take help from Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle.
If you are overweight, over 40 years of age or haven’t exercised regularly for a long time, check with your doctor before you start any physical activity.
3.Find out habits that lead to weight gain
Eating when doing something else (such as watching TV, working at your desk, or being on social media).
Eating regularly fast food like burger, pizza etc.
Eating bench food like chips, Kurukure, or taking lots of sweets.
Emotions habits like eating during anxiety, during stress etc.
4.Drink plenty of fluids
First, everyone should drink plenty of water—your body needs it to run properly. And there’s a bonus in doing that for people who are aiming to lose weight. Water helps suppress our appetite, boost our metabolism, give us energy, and make exercise easier and more efficient. It really is nature’s miracle drug.If plain water just doesn’t appeal to you, try adding fresh fruit to it, or sip on tea. Research indicates that drinking tea—black, green , or white—is also associated with lower BMIs and less body fat.
5.Replace spicy dishes with steamed vegetables.
It doesn’t take a rocket scientist to understand why adding vegetables to your diet will help you not only loose weight but it will provide your body with tons of nutrients. It’s easy to make side dish swaps for veggies when you’re at home, but it’s tougher when you’re out and about.
The good news is restaurants will often allow you to substitute the fries or chips with steamed veggies. Usually without an up charge too. All you have to do is ask. Nicely.
6. Do daily exercise
It is not necessary that you need equipments for exercise With full-body exercises, you’re engaging more muscle groups, making your body work harder.
Your exercise plan—whether you’re aiming to lose weight or not—shouldn’t just focus on one area of your body. Instead, incorporate exercises that use your whole body. Think: squats, deadlifts and chin-ups.
