weight loss

3 Quick Weight Loss Tips: Based On Science

weight loss diet

Today, obesity is the main cause of many diseases, such as heart disease, high blood pressure, cancer, increased cholesterol, fatty liver, digestive system-related diseases, sex-related diseases, along with depression and Loneliness (social isolation) is also seen due to this.

Obesity is caused due to many reasons such as hypothyroidism, PCOD, eating without time, high-calorie food, intake of junk food, not being physically active, irregularity of hormones, etc.

Obesity also increases other risk factors like laziness, water retention. However, there are many natural ways to lose weight that work and have been proven. Here are such easy methods that will help you to lose weight naturally and safely.

How can I lose weight fast?

Make These Changes In The Weight Loss Diet – 

To avoid diseases, to lose weight or to gain a healthy weight, firstly you will have to make some important changes to your diet, for which you must first-

For weight loss take a balanced diet, for this – do not skip any meal.

 You have to divide the food into 4 parts, 3 big and 3 are small.

Start your day with cumin water or lemon water, soaked almond nut, and walnuts that help you in weight loss.

 In the morning breakfast, you can take protein-rich things like black gram or chickpea, gram flour or mixed lentil or cheese sandwich.

In lunch and dinner, keep in mind that one-fourth of your plate is full of grains, one fourth is full of protein stuff and the remaining half is full of vegetables and one bowl of yogurt on the side if you feel hungry. You can take as much quantity of salad as you want.

weight loss foods

For more health benefits eat fruits in a small diet of the day, Roasted pumpkin seeds, Chia seeds, Sprouts, Roasted chickpeas, salad with homemade hummus, or green tea. These all are very simple weight loss diet tips.

Stay Away From Simple And Refined Carbohydrates –

When the simple question raised that how can I lose weight fast in 2020? Pure carbohydrates are carbohydrates from which beneficial nutrients and fiber have been extracted.

The refining process makes food easier to digest, which increases the risk of overeating and some diseases.

So keep in mind that simple and refined carbohydrate is not equal in your food, for this, take at least the amount of finely made bread, white rice, white bread, pasta, noodles, sugar, honey.

You can use –

whole grains,

Bran flour

Brown rice

Mixed grain roti,

Sorghum, millet, ragi

Must Take Protein – 

Protein is digested slowly, so our stomach feels full for a long time, along with it also works to build muscles and repair in our body,

Protein diet is essential for fitness.

Plant Protein – Pulses Beans, Chickpeas, Cowpea, broccoli

Meat Protein – Chicken, lamb, pork, beef

Dairy Protein – cottage cheese, curd, milk

Others Sources – Eggs, Fish (Shrimp, Salmon )

When people ask, can we take protein powder for weight loss? I said yes protein is essential for build muscle and help you in weight loss. Take protein as per height.

Eat The Best Type Of Fat –

Always choose the best quality fat, you can use

Olive

Canola

Mustard

Sunflower oil

in addition to almonds, walnuts, sunflower seeds, pumpkin seeds are found to be fat. Fish and fish oil can be used in healthy fats.

Weight loss

Increase The Amount Of Fiber –

How can I lose weight fast without dieting? Increase the amount of fiber-rich foods such as fibers that dissolve easily in water is particularly helpful, as this type of fiber is felt to be full.

Also, it requires more energy to digest which helps in reducing weight. Many types of fiber are also food for friendly gut bacteria. Healthy gut bacteria can reduce the risk of obesity.

Include fiber slowly in your diet to avoid stomach problems like stomach bloating, cramps and diarrhea, etc. For these, take salad, whole grains, flax seeds, green leafy vegetables, fibrous fruits, etc.

Apart from this, taking salad or clear soup in the afternoon and before dinner will also help in increasing the fiber content.

Fruits And Green Vegetables Reduces Weight

Fruits and vegetables are foods that help in losing weight. Apart from being rich in water, nutrients, and fiber, it also has very low energy density, which makes it possible to eat more without consuming too many calories.

Many studies have shown that people who eat more fruits and vegetables lose weight quickly. Fruits and vegetables are also helpful in weight management and weight control.

Fruits for weight loss – Apples, Oranges, papaya, melon, watermelon, plums, peaches, and gourd.

vegetables for weight loss – Brinjal, luffa acutangula, okra, spinach, Fenugreek, broccoli, cauliflower, tomatoes, cucumber, cabbage, Swiss chard, cauliflower, etc. are good.

Quit Bad Eating Habits –

Often we make mistakes related to eating, avoid doing them like change sweet eating habits after eating, avoid taking juice or cold drinks with food, avoid eating late at night, Which will avoid the use of extra calories.

Multivitamin-

 A multivitamin is important in reducing weight, so start multivitamins by asking the doctor.

Consume Metabolism-Enhancing Foods & Drinks –

Eat foods and drinks in your diet that increase your metabolism or help you lose weight such as –

Coves

lentils,

Turmeric,

Green chilies,

Weight loss drinks like –

Green tea,

Black coffee,

Lightly warmed lemon water.

You can use them like herbal tea with hot water, this beverage works to increase your metabolism.

Among all green tea is an easy and best option for weight loss. you can also use weight loss pills as per your coach recommendation.

how to get rid of water weight

To Reduce Water Retention –

Drink up to 5 – 7 liters a day, instead of ordinary water, put cucumber, lemon, lemongrass, ginger pieces in water, and can be taken as detox water in between.

Also avoid excessive intake of salt, Pickles, packaged snacks, chips, catch-ups, etc. to a minimum.

If you want to reduce water weight from your body, check out this Best water weight loss formula: 100% safe and natural

If You Eat Slowly Surely You Will Lose Weight

If you eat fast, then you have already eaten too many calories before your body gives the signal. Fast eaters are more likely to be obese than those who eat more slowly.

Chewing food slowly makes you consume fewer calories and increases the production of weight loss hormones.

Cleaning Your Teeth After Eating Is Beneficial In Weight Loss? 

Many people brush their teeth after eating, which limits the desire to have breakfast or food before meals.

This is because many people do not eat anything after brushing their teeth.

Also, doing so does not taste of food. So, if you use mouthwash or brush after eating, then you will not want to eat anything.

The Solution To losing weight Is To Reduce The Intake Of Sugar –

Eating too much sugar causes many major diseases including heart disease, type 2 diabetes, and cancer.

People on average eat about 15 teaspoons of sugar per day. Such a quantity is usually found in various processed foods, so you consume a lot of sugar without even noticing.

Since the sugar written on the products is printed with many different names, it can be very difficult to find out how much sugar is present in the product. The best way to improve your diet is to reduce your intake of excess sugar.

Eating Healthy Food And Snacks Leads To Weight Loss – 

According to studies, the foods that are present in your home greatly affect weight and eating habits.

According to this, by always having healthy food available in our kitchen, you or other members of your family are less likely to eat unhealthy food.

Many healthy and natural weight loss foods are easy to carry along on the go, such as

Yogurt

Nuts,

Carrots

Roasted chickpeas,

Fruit salad,

Grilled cheese,

Boiled eggs.

Change in routine to lose weight-

Exercise Regularly –

 A new study has shown that sitting for a long time is equivalent to smoking. Do not sit in any place for more than 2 hours. Be active all day.

Play your favorite sports like cricket, badminton, running and tennis is the fastest weight loss exercise. This will help in losing extra weight.

If you are looking for weight loss exercise in the gym, then keep in mind that cardio, weight training, and stretching should be in your exercise.

There Are Advantages Of Yoga –

Now a day the wave of weight loss by going to the gym has come. It has also become a way of bodybuilding. But most people do not have time for it or have a good gym around, or cannot spend so much.

Moreover, not doing weight training properly in the gym can also cause many losses, such as serious injury.

Its option is not only for yoga and weight loss, but yoga is also best for good health. This not only strengthens the muscles but also improves digestion.

So adopt yoga for weight loss.

I recommend yoga because it doesn’t require any type of equipment and bigger space, you can do it at your home or garden, it increases your strength concentration with no cost.

Meditate To Reduce Stress-

In today’s stress-filled routine, meditation can keep your stress levels down.

Some hormones are produced in the body due to stress, which is one of the main reasons for weight gain, so meditation of 10-15 minutes a day can also be beneficial for you.

Metabolic Diseases-

 If someone is suffering from a metabolic disorder, such as hypothyroidism, PCOD, diabetes, insulin resistance, then meet to doctor and start taking appropriate medicines for it as soon as possible.

junk food on cheat day

Cheat Day – 

Is cheat day good for weight loss? If there is any food that you like very much, then you can enjoy it by taking a balanced diet for the whole month, taking 1 or 2 miles of cheat mile in a month.

The way to lose weight is to eat in small plates –

According to some studies, using small plates to eat makes you eat less food because it makes you eat according to your hunger rather than how many things are in it.

Regardless of plate size in large plates, people tend to fill their plates, so they serve more food in larger plates than smaller plates. Using small plates changes the amount of food.

check your weight in every 7 days

Weight Record-

Check your weight regularly and you can use a diary or app for the record, which gives the motivation to achieve your set goal.

Adequate Sleep And Weight Loss –

Adequate sleep is very important for weight loss, as well as controlling weight gain in the future.

Studies show that people who cannot get enough sleep are 55% more likely to be obese than those who get enough sleep.

This is on average because due to lack of sleep, there is a daily fluctuation in the hormones that cause hunger, which causes loss of appetite or excessive feeling.

Most Important Is A Positive Change In Lifestyle – 

Dieting is something that any person fails to maintain for a long time. People who do “dieting” also gain more weight after time.

Instead of focusing on losing weight, try to nourish your body with healthy food and nutrients.

Eat to be a healthy, happy, and the fit person not just to lose weight and include exercise and meditation in the routine as a habit.

Weight loss Tips:

If you want to lose weight, change these habits as soon as possible –

Avoid binge eating or over-eating – Eating too much at once can increase your body weight.

Avoid Sweets- Sugar, jaggery, honey, sweets, cakes, pastries have a lot of energy (calories), so if you feel like eating sweets, then make a habit of eating fruits.

Avoid Sweet fruits- Eating very sweet fruits increases the chances of gaining weight, so avoid eating sweet fruits like mango, sapodilla, litchi, banana, grapes, custard, etc.

Alcohol- Avoiding alcohol consumption, one evidence-based study revel, 1 mL of alcohol contains 4 calories, which increases extra calories per day and increases weight.

Say no to junk food and processed food- Junk food and processed means fat in burger, pizza, pasta, Maggie, biscuits, chips, catch up, jam, jelly, fried food, cakes, pastries, chowmins, etc. Along with this, sodium content is also high, which increases body fat as well as water retention.

Stop smoking as soon as possible- Smoking causes both weight and insulin resistance, it increases your health problems, so the sooner you stop it, the faster you will be able to lose weight.

Do not sit for a long time- In today’s busy routine, we keep working for a long time, so try to take a little walk in the middle of work or exercise with a chair.

 Liquid Calorie- Avoid taking liquid calories ie. Coke, Pepsi, Limca, Juice, or any sweet drink with or in between meals. You can use water, salted buttermilk, plain lemon water instead. Make the habit of eating whole fruits instead of fruit juices, so that calories can be increased by increasing calories.

Conclusion –

90% of people make a big mistake in losing weight that they eat less. Due to eating less, their body gets weak due to which their energy level goes down. And they would skip their weight loss diet plan.

What is the most effective weight loss diet? To lose weight, we have to make a little change in our lifestyle and diet. These little changes will bring a lot of change. In simple words, eat low carbohydrate food, less salt, less fat, more fiber, and high protein diet.

 If you want to eat something sweet after eating, then eat fruits, but eat those fruits which are less sweet like (Apples, Oranges, seasonal, papaya, melon, watermelon, plums, peaches, and gourd).

Every 1 gram of carbohydrate has 4 calories. So cut the Carbs and replace those calories with protein, If you follow this I am 100% sure you will get your weight loss goal without any hassle.

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