Weight lose
Do you want to
lose weight safely now? But how?
Weight loss is
not an easy and healthy task. At the same time, it is not the base of every
health problem but still if it is compulsory to lose weight fastly so here are
tips that guide you in weight loss.
In this
article, I will let you know an effective and science base method for weight loss.
It includes healthy eating whose aim is to reduce your level of appetite, and hunger for keeping you satisfied, consistent loss of weight and boosting metabolic
health.
The effective
way is to lose weight gradually rather than fastly because the fast weight will
lose muscles, bone and water instead of fat.
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Do you want to lose weight? |
Cut refined
carbohydrates and sugar:
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| Cut sugar and calorie |
In western
countries, sugar is in high amounts added to the food which leads the generation
toward obesity, a major health-related disorder. Skipping sugar or sugar base
food and beverage is the easiest way to lose fat quickly.
Refined
carbohydrates should also be cut from meals to lose weight because the fibre and
other nutrients are removed from them through processing.
Both
foods are quickly digested in the body and produce glucose which enters the
bloodstream and boosts the storage of fat in the adipose tissues. As the resulting
weight is gain.
Cutting
refined carbs from the diet will reduce hunger levels and fewer calories you
will intake. On the other hand, if you consume whole carbohydrates it will provide
higher fibre which digests these slowly in the body.
Eat plenty of
fibre:
Plant base
fibre which is also known as dietary fibre can help in reducing weight. It is
not easily digested by the body’s small intestine. It boosts the feeling of
fullness which reduce hunger level.
It is not only
found in plant-based food but also in cereals. The food that is rich in fibre
is whole grain cereals, oats, pasta, peas, nuts fruits and vegetables.
Intake of
protein:
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| Healthy breakfast |
Protein plays an important role in maintaining weight. It keeps the body to a degree of fullness. The main reason is it has high hunger satisfying hormone and low hunger hormone-like ghrelin.
A high protein
meal is not only a good choice for breakfast but also for other meals. It also
helps in preserving the health of muscle mass and improve cardiometabolic risk
factor.
The recommended
dietary intake of protein per day varies according to gender, the average male requires 56-91 g per day and the average woman need protein per day of
about 46-75 gram.
The sources of
protein are animal-based food such as meat, seafood, eggs and plant base food
like legumes, and nuts.
Take healthy
fat:
Intake of
vegetables:
 |
| Fat burning foods |
Leafy
vegetables are packed with nutrients and when you load your plate with this will
greatly increase the level of calories and carbs.
Although all
types are healthy to intake in your meal, some vegetables are not good due
to the higher carb content to add during weight loss such as potato, and corn.
The vegetables that
you should add to your meal are broccoli, spinach, cauliflower, cabbage,
lettuce, pepper etc.
Eat mindfully:
Mindful eating
means making sure where and what you have to eat. It not only prevents your
mind diversion but also keeps maintaining weight by removing extra calories
throughout the day.
It helps to
shift the focus from external cues to your own internal wisdom. The basic
tactics to eat mindfully are as follows: Make yourself focus during eating; Make
considered food choices
Eat slowly is
one of the best ways to reduce weight because it helps you to enjoy food and
gives a better cue of satiety as well.
Exercise:
 |
| Workout |
Exercise can be
the best tool for weight loss. It is not compulsory in losing weight but if you
adopt this in your daily routine, will help you to lose fat more quickly.
At the same time, careful tracking of the food must be held, it will help you in managing the
weight.
Your calories
will burn when you lift a weight which further prevents metabolism to slow down. These
both are efficient for weight loss.
Exercise at any
time will be helpful, but in the evening it is more important because at that time
your metabolism becomes to slow down at the end of the day.
Stay hydrated:
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| Fat burning through drinking water |
Thirst cause hunger which insists you to eat more as compared to water keeps you fuller in turn you will eat less during the meal. So, drinking water throughout the day but especially before meals will help you to lose weight easily.
Drinking water can
help combat bloating so eat food having a high content of water such as watermelon,
tomatoes, cucumber, grapes etc.
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