HOW TO LOSE WEIGHT


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Categories : Health & Fitness

Losing weight is not that easy but it is also not that impossible, you just need to work hard and take care of your diet. With proper diet plans and by performing the right exercises, you can achieve your dream body or at least shed some fat from your body. Obesity is a common problem and people are suffering from this because of lack of exercise and proper diet. If you want to lose weight in the right way without using shortcuts that affect your body in a negative way, then read this guide until the end and learn how you can effectively shed kilos.

IMPORTANCE OF EXERCISE TO LOSE WEIGHT

Exercise is very important and plays a crucial role in reducing weight. All you need is to perform some basic exercises for maintaining your body weight and ensuring good health. Learn the importance of different exercises for losing the extra fat from your body.

CARDIO EXERCISES TO LOSE WEIGHT

By performing cardiovascular exercises, You will not just lose your weight but also improve your heart health. By performing cardio exercises regularly, you can easily burn your calories and have a fit and healthy body. If you want to burn more calories from cardio then, you need to focus on your metabolism. Higher the metabolism, more calories you burn, Keep your body in shape by performing cardio once or twice a week at least.

 Running- Running is a perfect example or you can also say that it is a good cardio workout. If you are too fatty and just started running, then start with walking and then slowly according to your comfort switch to fast walking or running. However, if you have any serious health issue then first consult with your doctor and then take any further decision.

Cycling- Cycling is also an exercise to burn calories. If your legs are in not proper shape, then cycling is the best option. It is also an eco-friendly approach to visit places.

Dancing– Dancing not only helps you to burn fat but also relaxes your mind and boost your confidence. If you learn to dance, you will have more control over body language, you will get social praise.

Sports– You can play different sports according to your interest and time availability like cricket, badminton, boxing, martial arts, etc.

You Can Read (In Hindi)- How to stay Fit

RESISTANCE TRAINING ARE ALSO IMPORTANT TO LOSE WEIGHT

When it comes to weight loss most people ignore or do not pay much attention to weight training exercises (they think that it makes your body bulky). Weight training exercises are very important and play a vital role in reducing weight. In addition to this, if you want to build muscles, then weight training exercises are most advisable to you. Mix cardio exercises with a weight training regime to get the most out of it.

Understand some technicalities of weight training to bring better results like to reduce weight you need to burn more calories than you take, you need to perform some specific exercises for some specific body parts like abs. You also have to focus on increasing muscle mass and at the same time, you have to reduce your fat and body weight.you have to focus on lean muscle mass).

DIET TIPS TO LOSE WEIGHT FAST

If you are working very hard, going to the gym regularly, and exercising a lot then why you are unable to reduce weight, the reason for this is you don’t focus on your diet. Without a proper diet, you can’t lose weight. You need to combine your exercise with a proper diet plan to lose weight more efficiently and quickly.

Do not eat processed food: Processed or packaged food items contain more calories and have less nutrition value which can harm your health. Say no to chips, biscuits, and sodas and have fresh veggies and fruits.

how to lose weight

Focus on low carbs diet: Carbs are required by the body but in a limited amount. If you are aiming to lose weight quickly, then it is good to consume carbs in less quantity. Pasta, sugar, potato, refined flour and more are the sources of carbs or carbohydrates. Give a miss to these food items and focus more on the protein-rich diet. Replace your wheat chapattis with bajara and jowar chapattis and add more multiple grains in your diet. 

VARIOUS TYPES OF DIET TO LOSE WEIGHT QUICKLY

INTERMITTENT FASTING

This diet turns your body into a fat-burning machine. It helps you to burn fat rapidly and put on lean muscle mass. In this, you fast for a particular duration during the 24 hour period and you eat only during the remaining time slot. There are many windows for intermittent fasting but the most common and famous one is 16:8 cycle in which you fast for 16 hours in a 24 hour time period and eat food for only the remaining 8 hours. You can also try the 14:10 window. It will help you lose weight rapidly within one week.

KETOGENIC DIET

It is a low carb and high-fat diet which offers many health benefits. If you follow this diet, you have to stay below 15gms of Carbohydrates per day. You have to take your nutrition count in check and note how much macro & micronutrients you are taking inside your body. The golden rule for keto diet is you have to stay below 20gm of carbs and make sure whatever carbs you are taking in, it should barely come from sugar. The downside of this diet is that you will lose strength temporarily while practicing this diet

SOME VITAL FOODS TO LOSE WEIGHT

 Eating healthy and right foods helps a lot in maintaining your physical and mental health. If you really want to lose weight then choose the foods which are low in calories and high in calories. 

Lemon: Being a good source of Vitamin C, it also helps in reducing weight. You can rapidly shed that extra fat from your body if you start using lemon. You can take it in the morning with a glass of water and you can also include it in your diet in other ways. Avoid taking it in winters.

 Green tea: Green tea is very healthy for the body and very less calorific value. This beverage helps a lot in improving your metabolism and so, helps in weight loss. You can take two to three cups of green tea a day and you can see the difference in a week, provided you follow other diet tips.

 Cucumber: Cucumber is another food that is very low in calories. The amount of water it contains is very high and because of this reason, it is also good for your skin. Don’t forget to take a bowl full of cucumber just before your meals.

Bell peppers: Bell peppers are from the family of chili peppers, tomatoes, and breadfruit and are natives of central and south America. They are rich in vitamin C and exceptionally low in calories. They will not only help you to lose weight but are also good for Anemia prevention and your eyes. Some people may find allergy to bell peppers but that is very rare.

Green and leafy veggies: we all know the importance of green and leafy vegetables still; we do not include these in our diet. These are not only low in calories but also rich in vitamins like A, B, K, iron, minerals, magnesium and more. You should include kale, lettuce, spinach, and more such items in your diet to lose weight.

TIPS TO CONSIDER

DON’T TAKE SHORTCUTS

Remember, weight loss is a long journey and there are no shortcuts. You need to exercise regularly and improve your diet for losing weight. If someone promises you that by taking some pill you can quickly lose your weight then please, don’t believe and double-check. These shortcuts may have adverse effects on your health and you will regret in the long run.

SKIPPING MEALS IS NOT A GOOD IDEA

if you are starving, then seriously this treatment will harm your health in many ways. By skipping your meals, you also suffer from nausea, dizziness, acidity, and many other problems.

CONCLUSION

As discussed above, maintaining good health is important for your body and mind and if you follow the above steps, you are bound to achieve results that will keep you in good shape and spirits. After all, you don’t have to play with your health, but improve it!

Author: Manju Yadav

Edited & Proof-reading: Prabhanshu Sharma