Losing and maintaining weight is neither easy nor so difficult. It requires a long commitment to change. Achieving healthy weight loss is not only about a diet or program but is a lifestyle with healthy eating patterns and regular physical activity. Sometimes medical conditions make it difficult to lose weight. Consult with your healthcare professional if you are worried about your weight or have queries about your medications.
According to National Family Health Survey's (NFHS-5) latest data, the number of obsessed people is increasing more in 2019-2021 in India as compared to 2015-2016. Contrary to prior statistics, where one in five people were overweight, nearly one in four people today are.
Being overweight increases too much risk of many critical diseases. According to the data, people who are overweight have a 29% more risk of premature death. Study says that excess weight is associated risk of heart disease, diabetes, renal problem, cancer, musculoskeletal disease, and many more.
To lose weight, you need to cut or burn extra calories and fat. Even a modest weight loss can give you many benefits and may reduce the risk.
If you are serious about your increased weight, follow these tips to lose weight.
Drink plenty of water
Water is a cheap and healthy way to quench your thirst at any time. But many people usually prefer other liquids drinks, energy drinks, or soft drinks to instantly quench their thirst. For normal people, it is recommended to drink 3 to 5 litres of water per day. Replacing water with some other instant drinks can contain high sugar, high calories, and caffeine, making you more likely to gain weight.[caption id="attachment_897" align="alignnone" width="792"] Source: https://edition.cnn.com/[/caption]
Eat plenty of fruits and vegetables
Fruits and vegetables have low fat and calorie content and are rich in fibre which are the three most essential ingredients for successful weight loss. Moreover, they also include necessary vitamins and minerals.[caption id="attachment_898" align="alignnone" width="822"] Source: https://www.istockphoto.com/[/caption]
Take high fibre foods
It is ideal for weight loss to eat foods high in fibre because they give a sensation of fullness. Only plant-based foods, such as wholegrain bread, fruit and vegetables, oats, pasta, brown rice, beans, peas, and lentils, contain fibre.[caption id="attachment_899" align="alignnone" width="784"] Source: https://commons.wikimedia.org/[/caption]
Do not skip breakfast
Many people feel that skipping breakfast or a one-time meal will help a lot in losing weight. But in reality, if you are doing such a thing, you are committing a great mistake because you are missing essential nutrients. Rather than skipping any meal, you must take meals frequently but in small portions.[caption id="attachment_900" align="alignnone" width="794"] Source: https://www.drbrahma.com/never-skip-breakfast/[/caption]
Avoid junk food and alcohol
Junk food and alcohol contain high fat and calories, which are a great cause of weight gain. To stop temptation or craving, do not stock such food items.[caption id="attachment_901" align="alignnone" width="800"] Source: https://www.latestly.com/[/caption]
Plan your meals
Plan and make a weekly list of the meal you want to take during breakfast, lunch, dinner, and snacks. Before that, gain an idea about the percentage of calories and fats from the foods so that you can avoid excessive calorie food. You may take the advice of a dietitian or health care professional before making a chart.[caption id="attachment_902" align="alignnone" width="825"] Source: https://www.healthshots.com/[/caption]
Avoid refined carbs
Excessive carbohydrates are one of the key reasons for weight gain. So when you take carbs, take a smaller portion of nutrient-rich carbs than refined carbs.[caption id="attachment_903" align="alignnone" width="857"] Source: https://www.masterclass.com/[/caption]
Do workout or aerobic exercise
Proper workout or exercise is helpful in reducing weight. The best method for weight loss is cardio. It helps to elevate heart rate and burn calories and fat.[caption id="attachment_904" align="alignnone" width="827"] Source: https://breakandwatch.com/cardio-exercise/[/caption]
Add matcha to your diet
Matcha is a type of powered green tea rich in high antioxidants. It provides miraculous benefits to your body and mind. It has a high potential to lower cholesterol, protect the heart from inflammation, fight free radicals, and can improve concentration and focus.[caption id="attachment_905" align="alignnone" width="801"] Source: https://www.healthline.com/[/caption]
Assemble healthy protein in your diet
While you are trying to lose weight, protein is very much essential to preserve your health and muscle mass. Some of the healthy protein sources are meat, fish and seafood, eggs, and plant-based protein such as quinoa, legumes, beans, tofu, etc.[caption id="attachment_914" align="alignnone" width="828"] Source: https://www.healthkart.com/[/caption]
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