Here we have bring to you some healthy weight loss tips
People often think that in order to lose weight they have to limit their food intake to minimum amounts which in turn effects their health to such level that they lose strength and energy to even carry on their daily tasks.
Such people also begin to face a lot of health issues that are a direct consequence of their unhealthy eating pattern.
Anybody who aims to lose weight needs to know that their weight loss process should be a healthy journey and in order to lose weight nobody should ever compromise with their wellbeing.
There are various domains that need attention when a person is trying to lose weight.
Prefer Eating Whole Foods
Anybody trying to lose weight should get to know about the contents of the food that they are opting for and should always make comparison between different food options to decide which one might prove to be more healthier option for them.
Healthy food options can be simply described as the foods that are lower in calories and higher in nutrient contents.
Such food options keep you fuller for longer period of time preventing you from getting the urge to eat again hence limiting your calorie intake for the day.
Such food options include lean meat, beans, whole grains, seeds, fruits and vegetables.
Some vegetables like
carrots, broccoli, cucumber, eggplant, tomatoes and spinach
Have less than 60 calories in one cup serving.
Such vegetables having higher water content keep you full for a larger period of time. In addition they are a good source of fiber and satisfies your appetite.
Most fruits contain high amount of natural sugars but they are still considered low calorie foods.
Fruits like
apples, raspberries, strawberries, papaya and blackberries
Are good examples of low calorie fruits and best options to be considered on a diet.
Fruits are also good source of fiber and fluids
They can be considered a good alternative to high calorie sugary desserts.
Protein intake should be your first priority when you are trying to lose weight because protein gives the basic energy to your body to carry on your daily activities.
- 1. Eggs are primary source of protein that are easily available
- 2. Skinless chicken and turkey
- 3. Fish
- 4. Beans and lentils
Portion Control
Portion size is of utmost importance when considering losing weight. If you intend to lose weight you need to eat small portion of food and should stop eating before you feel full.
One simple trick to control food portion is to use small plates instead of large ones because small plates make less food look more and this way you can play with your brain to make the brain think that you are having enough food for your needs.
In addition pay attention to your hunger and fullness.
Stay Hydrated
Drinking plenty of water is very important during diet. Excessive amount of water in your body helps increase metabolism and helps with the digestion of food.
Water is the best replacement for sugary drinks as it is a natural appetite suppressant.
Sometimes you feel hungry but actually you are not hungry but you are thirsty and once you try drinking your water that feeling of hunger goes away.
When stomach senses that it is full it sends signal to brain to stop eating. If you feel hungry and drink plenty of water, water fills up the space in your stomach and you get the feeling of fullness.
Excessive intake of water helps burning the stored fat in the body.
If your water intake is not enough your body gets dehydrated and body faces difficulty in removing waste as a form of urine and feces.
So dehydration can directly lead to constipation.
Also Read: Steroids Help Build Muscle And Lose Weight?
Regular Exercise
Exercise along with diet is very necessary to lose weight. Combining exercise along with calorie restriction is the best way to lose weight in minimum time.
Regular exercise does not only help you lose those extra pounds but also helps lowering blood pressure and cholesterol which lowers the risk of heart attack .
Exercise also helps increase the level of happy hormones in your body also known as Dopamine that gives the person a feeling of happiness and overall wellness decreasing the possibility of depression and anxiety.
Exercise may include working out at gym or brisk walking or even swimming can be considered a type of exercise that may help you achieve your target weight.
Yoga is also a kind of exercise that is not much like typical exercise but helps with mindfulness and help people to become more thoughtful about what they eat.
Maintain Your Sleep Schedule
Sleep plays much more of a major role in your weight maintenance than you think. Sleep has a direct connection with your appetite. A lack of sleep may affect the body’s regulation of neurotransmitters .
The neurotransmitters ghrelin and leptin play major role in controlling your appetite.
Ghrelin promotes hunger and leptin promotes the feeling of fullness in your stomach.
A lack of sleep causes increase in ghrelin and decrease in leptin which forces the individual to eat more as the individual always feels hungry.
Manage Stress
Cortisol is the hormone that is excessively released by your body when you are under stress and this leads your body to fight-or-flight mode which in turn temporarily pauses your body’s normal functions and depresses metabolism which also increases your appetite.
Therefore it is extremely important to deal with your stress. Stress can be managed through regular exercise, meditation, breathing exercises, yoga and even by spending time with your loved ones.
Therefore in order to maintain weight managing stress is very important.
Set Realistic Goals
You should be very realistic about what you are aiming at. You should first of all assess your own body and set goals according to your own willpower.
It is not possible to become lean overnight.
Losing weight is a process that takes time and consistency. Being patient is the only key that would help you go through this journey successfully.
Always set your goals realistically. Don’t force yourself too much and you can definitely do it!!
When you are consistent nothing can stop you from achieving your goal.
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