Lose weight if you have been significantly overweight or obese for a long time. You must have to be concerned about the extra weight and what it could do to your health.
Obesity enhances the risk of many health related problems, including diabetes, gallbladder disease, non-alcoholic fatty liver disease, and some carcinomas, too. There are many more reasons why you should wish to lose weight.
If you have recently increased weight under quarantine, then you just want to lose few kilos weight to fit back into 6 months old jeans. Whatever the reason may be, for wishing to lose weight, there are some important strategies to be known and followed strictly.
Things to consider while losing weight
- Eating Right
- Losing Weight Basics
- Exercising
- Staying Motivated
Part 1 : Eating Right
- Eat fibrous proteins instead of fatty diet.
- Protein is essential for building muscle and organ function.
- Select lean cuts of beef or extra-lean ground beef when you’re consuming red meat. Skin must be removed from chicken before cooking.
- Try to skip the fatty deli meats like bologna and salami. As a replacement choose lean turkey or roast beef.
- Vegetarians can get more of protein from soy, nuts, beans, and seeds.
- Eat fresh fruits and vegetables. Fruits are helpful in satisfying sweet tooth as it has natural sugars, while fresh vegetables make stomach fill up more quickly.
- Eat what is available in season. Eat fruit and vegetables for snacks as well as dessert.
- Prepare vegetables as a main dish.
- Eat more of the whole grains and put restriction on simple carbs.
- Simple carbs are food stuff like white bread, processed flour, and white sugar.
- Substitute whole wheat flour or oat flour to be used in pancakes or baked goods.
- Eat only naturally-occurring carbohydrates instead of processed carbohydrates.
- Avoid indulging in processed foods.
- Try a formal diet plan and nothing prepackaged or processed, make everything in your kitchen.
- Try revolving the duet around raw foods.
- Cut the salt from the diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight.
- Try spicing the meals with chili flakes, fresh salsa, or spices and seasonings, instead of salt.
- Never skip meals. try to eat three meals and two snacks. This may be a healthy eating pattern for weight loss.
- Ensure that you don’t remain hungry by eating small portions throughout the day at regular intervals.
- Avoid sweetened drinks, whether artificially or naturally, will have little nutritional value. They add lots of empty calories to the diet.
- Drink unsweetened, calorie-free beverages.
- Do not drink fruit juices or other sweetened drinks. Some beverages to avoid include:
- Soda
- Juice
- Sweet tea
- Kool Aid
- Fruit punch
- Sports drinks
- Sweet coffee drinks
- Alcoholic drinks
Part 2 : Losing Weight Basics
- Control the eating portions.
- Eating smaller portions of your favorite foods while still losing weight.
- Check the carton to see how much you can have for one serving and use a measuring cup to get the exact amount when you want to have a bowl of cereal.
- Write down everything you eat in a week.
- Be perfect. Write it down, with beverages, condiments, and a description of how the food was prepared.
- Be exact . Record the portion amount in the food diary. Don’t eat too little or too much – keep track of the intake.
- Be regular. Carry your food diary everywhere you go.
- try to calculate how many calories you should eat each day to lose weight. Losing weight isn’t all about weight, it’s about intake too.
- Next, look up how much an average person of the related age, height, weight, and energy level needs per day in calories.
- Add about 170 calories to your total. It is estimated that we tend to eat slightly more than we’re able to keep track of in a day.
- Make a meal plan, and stick to it. Buy the right healthy ingredients to eat the way you want to eat, and plan it out by the calorie.
- Be realistic. If you like to eat out a lot, don’t try to totally eliminate eating out. Instead, plan on eating home-cooked meals six days a week.
- Cut down on the snacking, or try to make them healthy snacks.
- Let yourself have non-food treats like treat yourself to a pedicure or a massage.
- Work indulgence foods into your calorie plan.
- Eat fewer calories than you burn. If you want to lose weight and stay healthy, you need to start exercising.
- Try to tally your energy-output each day. It’s helpful to keep track of these with pedometers, or other weight-loss tracking apps that you can use to make this easier.
- Set mini-goals. Think that you want to lose 1 to 2 pounds this week rather than going for 20 pounds in one go.
- Weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. So try to balance it.
- Drink at least 2 liters of water each day. Water has the double effect of both hydrating body and filling stomach with zero calories.
- Drinking water about 30 minutes before meals can decrease calories intake.
Part 3 : Exercising
- Start with basic aerobic and cardio exercise. Start with a small goal of 30 minutes, 3 times per week
- Purchase a pedometer and attach it to wrist or belt to get in better shape.
- Start by walking in neighbourhood to lose weight.
- Try machines at the gym. Use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber.
- Consult a personal trainer to make sure you’re using proper form to avoid injury.
- Take an aerobics class as these are great ways of keeping yourself motivated in a group with fun.
- Try these activities :-
- Kickboxing
- Jazzercise
- Zumba
- Pilates
- Yoga
- Martial arts
- Crossfit or Bootcamp
- Get into strength training.
- Start with squats paired with an overhead dumbbell press to work the lower body and upper body at the same time.
- Perform resistance exercises while sitting or reclining on an exercise ball.
- Use free weights with machines.
- Rest at least one full day between strength training workouts so that your muscles can recover.
- Play a sport, try finding a fun activity that you enjoy, which has the added benefit of getting you moving.
- Swim, or play golf, or go hiking instead of playing a game with a ball and a net.
- Get a bicycle if you want to find a great way to get around and exercise at the same time.
Part 4 : Staying Motivated
- Find creative ways to eat less.
- Eat three fewer bites of each meal.
- Put your knife and fork down between bites.
- Use smaller plates, and fill the plate only once.
- Wait to eat until you really feel hungry, don’t just snack when you’re bored or nothing to do.
- Find creative ways to manage the food or sweet cravings.
- Smell fresh fruit when you want a snack, instead of eating something.
- “Close” the kitchen between meals.
- Don’t keep sugary or fattening snacks in the refrigerator.
- The studies show that the color blue is an appetite suppressant. Use more of this colour. Try getting a blue tablecloth, or blue dishes to eat on.
- Eat at home. Going out to eat makes it too easy to cheat.
- Eat in a small group, instead of a large one.
- Watching television, or reading, or working while you eat often causes people to eat much more food than they normally would.
- Eat cereal for breakfast.
- Start your day right with a high-fiber, nutrient rich natural cereal, or oatmeal.
- Switch to skim milk with breakfast and for use in other dishes.
- Decide to lose weight in a group.
- Give yourself a treat now and then. Attending a party or going out for a special occasion, allow yourself an indulgence.
- Try using non-food rewards as well like spas and beauty treatments.