by- Neeva Singh

Booming weight loss clinics, apps and supplements has added pressure on the individual.
What is the weight loss exactly? In medicinal context, health or physical fitness refers to a
reduction of the total body mass, by a mean loss of fluid, body fat or lean mass. Weight loss
can either occur due to malnourishment or underlying disease or from or from conscious
effort to improve weight.
People who lose weight gradually and steadily are successful in keeping weight off. Shedding
extra pounds is about an ongoing routine that includes long-term changes in daily eating and
exercise habits. You can keep the weight off if you rely on a healthy diet and exercise.
If want to lose naturally, it requires commitment. If you are ready to get started here are tips
and suggestions to help you in your journey of weight loss.

EXERCISE OR ANY ENJOYABLE PHYSICAL ACTIVITY AND RELAXATION

(i) Be active constantly:

Try to move around at work or home especially after meals or
doing a few occasional squats. Without exercising sustainable weight loss is not
possible. Staying physically active helps to burn more calories, tone your body and
build more muscles. Whether you choose to do running, gym, yoga, swimming or
cycling, it does not matter. Just make sure you stay physically active.

(ii) Take a walk or use stairs:

It is a better way of applying physical activity to the daily
routine

(iii) Exercising:

Workout can be of various types, such as high-intensity or low intensity
workouts, Swimming, running, and weight lifting (lifting weights builds the muscle
and burns fat). It is important to stick to a workout regime and be regular to see results.

(iv) Dance styles:

Participating in rhythmic body movement like Dance aerobics or
Zumba is a fun way to burn calories.

(v) High-intensity interval training (HIIT) exercise routine:

HIIT is a better way to
reduce extra fat for those with higher exercise tolerance. The reason is anaerobic form of
exercise.

(vi) Remove stress through meditation:

There is rise in hormone cortisol also
called corticosteroids due to chronic stress. This hormone causes weight gain. Practicing
meditation any outdoor activities daily results in reduction of stress and helps in weight loss.

(vii) Good sleep:

It is important to take seven to eight hours of sleep in a day. It reduces
stress, boosts metabolism, and improves overall health.

EAT HEALTHY AND NUTRITIOUS DIET


(i) Drinking water after waking up:

When we wake up our body is dehydrated cause
people to overeat. So, if we drink water in the morning it will reduce hunger. Stay hydrated
with 8-10 glasses of water intake daily.

(ii) Eating a healthy and heavy breakfast:

Breakfast has great value in weight
reduction. It is easy to burn calories after breakfast easily as compared to the rest of the
meals.

(iii) Fibre rich diet:

Try to include a high portion of the fiber in the diet. It helps in easy
digestion and feeling of fullness. A fiber rich diet includes fruits and vegetables.

(iv) Eating whole grains:

Cut on the processed counterparts of whole grains. Whole
grains include brown rice, brown pasta, and brown bread and are more nutritious. It helps in
reducing hunger and reach fullness.

(v) Increase intake of protein in diet:

Consumption of proteins has positive impact on
our metabolism reduce appetite. It helps in changing several weight regulating hormones.
Protein has a thermic effect than carbs or fat. High protein increases metabolism, increases
the number of calories burnt, and builds metabolism.

(vi) Decrease carbohydrates:

Low carbohydrate diets are effective in weight loss.
Reducing carbs tend to reduce appetite and cause automatic weight loss.

(vii) Balanced Diet:

The five food groups (fruits, vegetables, proteins, grains, and dairy)
in a proportion set, making it easier to understand the types of food and quantity to include in
each meal to have a healthy and balanced diet. The main food groups are as follows:

  • Vegetable
  • Protein
  • Grain
  • Fruit
  • Dairy

Vegetables make up the largest portion on the plate, which is 40%, followed by grains, which
is 30%. Fruits make up 10% of the plate, and protein makes up 20%. Fruits and vegetables
fill half the plate, whereas proteins and grains fill the other half. A small amount of dairy in a
glass (milk) or cup (yogurt) is incorporated into the diet.

(viii) Good fats to be added in the diet:

Healthy or good fats get burned and do not get
stored in the body. Good fat foods that can help with weight reduction are salmon, avocados,
and coconut oil.

(ix) Intake of nutritious snacks:

Healthy snacks such as fruit or roasted nuts, celery
and hummus, roasted zucchinis, etc. controls overeating.

(x) Drinking lemon water:

Benefits of drinking lemon water boosts metabolism reduce
fat.

(xi) Apple cider vinegar as a salad dressing:

It is a low calorie drink and is believed
to reduce fat.

(xii) Herbal teas:

Top 6 herbal teas for weight loss are green tea, oolong tea, hibiscus,
and chamomile, dandelion and rose tea. They help body to break down fats easily and aids
in digestion.

(xiii) Home Cooked food:

Try to avoid outside food and prepare meals at home. It will
help in reducing calorie consumption.

KEEP AN EYE ON FACTORS AFFECTING WEIGHT ISSUES

Follow portion control or count calories: Follow eat less and burn more calories
rule to reduce excess calorie intake. Whatever we eat or drink has calories. Check
your daily calorie intake during meals or use a calorie tracking app for counting.

Check weight using scale:

It is best to monitor weight by using the weighing machine. It is one
of the best ways that you can keep track of your fluctuating weight.

Fasting once a week:

It is evident that fasting helps in weight loss by reducing
calorie content. It is good to fast once a week.

Power Nap:

If you take a power nap of even 15 minutes,it can help energize and refresh
oneself more than a sugar rush.

Ritu Pansy