Most of us think that losing weight or shred those extra kilos from the body is too difficult a task as we often fail to do so. People mostly begin a diet plan without much of a though.
For that matter, join the gym or aerobics centers to lose weight, but after a few days fail to achieve the results. The main reason behind the same is that they ignore basic things, which is not only crucial to lose weight but also to maintain a healthy living lifestyle.
Generally, when people want to lose weight, then mostly they join gym centers or start any other fitness regime without any explicit knowledge. So, as a result, after some days, they get bored and not be able to do so in the long run. But you need to understand that weight loss is a journey with if you want to see results.
I have listed out a few tips and tricks if added to your routine can not only provide a healthy life but make sure you are right on your weight loss journey.
Drink the Proper Amount of Water
Do you know how much amount of water your body requires to function correctly? You must need to know that an adequate amount of water is a very much important part for us to live healthily. But most people ignore their everyday water intake.
So, as a result, they are struggling with their weight loss or obesity-related issues. You must drink at least 5-6 liters of water every day.
Have you ever wondered how much of your body is water? The percentage of water varies according to your age and gender. The amount of water in the human body ranges from 50-75%. The average adult human body is 50-65% water. The percentage of water in infants is much higher, typically around 75-78% water.
Here are some scientific Health benefits of drinking enough water:
- Drinking water may help to prevent and treat Headaches in those who are suffering from dehydration.
- Hydration plays a significant roll in energy levels of your body and boosts your brain function as well.
- If you exercise correctly and tend to sweat, then staying hydrated can help you perform at your absolute best.
- Drinking more water may help you to prevent and relieve constipation related issues.
- Increasing water intake appears to decrease the risk of kidney stone formation.
- Drinking plenty of amount of water can boost your metabolic rate so as a result, you should lose weight faster.
- Water helps your body to flush out toxins more efficiently, leaving your skin looking fresh and more radiant as a result.
- Water is the primary building block of cells that acts as an insulator, regulating internal body temperature. It is the central component of saliva, used to digest carbohydrates and aid in swallowing food. Water provides you hydration without unwanted calories.
- Don’t forget your water bottle inside your home and also if you are outside from home as well.
Avoid Packaged or Junk Food
Most people addicted to packaged or junk food because those foods are delicious and highly convenient in the market. But Are there any advantages of those junk or packaged items? You should need to understand that those foods can do an infinite amount of disaster to your body.
These foods are loaded with a high amount of harmful preservatives to increase their shelf life so that it can last for years on the shelf.
The side effects of preservatives are enormous. The preservative can be harmful in multiple ways like chronic heart disease, mental disorders, disturb the natural balance of internal organs to your body and also cause type 2 diabetes and hypertension as well.
The high amount of sodium, trans fat, and salt content in packaged food such as chips, biscuits, etc. can cause severe effects to your health. They can spell disaster for people suffering from high blood pressure, and also you feel bloated, uncomfortable for long hours after eating such foods.
One of the most common side-effects of consuming junk foods is increased obesity. Those foods contain more sugar, calories, and fats which tend to contribute weight gain related issues badly.
So, please avoid those harmful foods from your daily food intake not only because of your weight loss journey but also for your better and healthy life.
Increase Your Protein and Fiber Food Intake
Protein and Fiber-rich food are an essential part of our diet. Ideally, a person should consume at least 1500 calories, even if he lives a sedentary life.
Consuming the right amount of food will not only help your body function properly but having the right foods does make a whole lot of difference. And people unknowingly miss out on the daily protein and fiber intake. Instead, you should have high protein and a high fiber-rich food, especially when you are on your weight loss journey.
You should consume the right amount of calories, and other foods to build muscles and increases your metabolism and will help you feel fuller for longer.
People who suffer from diabetes-related issues, fiber, especially soluble fiber- can slow the absorption of sugar and help to improve your blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Also, you need to know that if you are trying to reduce your weight. Studies suggest that a high protein diet can help in fat loss. As consuming more protein builds muscles, increases your metabolism rate.
So, as a result, you shred your extra kilos faster.
Below are a few items rich in protein and fiber that you can consume to your diet to complete your daily dose of protein and fiber intake on an everyday basis.
- Green leafy vegetables
- Whole Eggs
- Vegetables like Broccoli, Cauliflower, Cabbage, Brussels sprouts, etc.
- Lean meat, fish
- Dairy products like Milk, Paneer, Cheese, Yogurt, etc.
- Beans and Legumes include lentils, Black beans, Chickpeas, etc.
- Whole grains and Cereal based products like Whole wheat atta, Oats, Dalia, etc
- Seeds and Nuts
- Fiber-rich Fruits
In general, some myths are there; people who are vegetarians cannot get a sufficient amount of protein like Non-vegetarians. But this is not correct at all. The right plant-based foods can be excellent sources of protein and other nutrients like meat. Tofu, Soy products, Lentils, etc. are among the richest sources of protein in veg. Diet.
So, Vegetarians or Non-vegetarians both people can get a huge variety of protein and fiber-rich foods in our mother nature. So, don’t worry and include your required protein and fiber-rich food in your regular diet and enjoy their enormous health benefits in your body.
Add Some Physical Activity to Your Every Day
If you want good health, then you should start your journey with any physical activity on an everyday basis. At your first phase, hardcore gym or exercise is not necessary.
You should start with small steps which you can enjoy to do so. Like, you can join a Dance, Swimming, Aerobic classes. If you have a child, then you can play with your child every day. Working in an office, try taking the stairs rather than lift. While not in the office, start with walking for at least 30 minutes every morning.
Do you know why it is essential to exercise regularly? Well, physical activity or any exercise can improve your health.
Here’s how it can help – reduce the risk of developing any diseases like cancer, type 2 diabetes, cardiovascular disease, hypertension, and most importantly, it can improve your quality of full life.
Being active has been shown to have lots of benefits, not only weight loss but also for your better health. It may even help you live longer.
Here are some benefits of physical activity for the proper functioning of the body and your brain:
- Physical activity plays a vital role in building and maintaining strong muscles and bones.
- Helps to make you feel a happier person.
- Has shown to improve Insulin sensitivity, Cardiovascular fitness, and body composition.
- Reduces your blood pressure and blood fat levels.
- Helps reduce your diabetes-related problems.
- Physical activity can play a significant role in weight loss and obesity-related issues.
- Improve brain function and protect memory and thinking skills.
- It boosts the metabolism level, which can also help you to promote weight loss.
Moreover, moderate exercise can provide antioxidant protection, which promotes blood flow in your body and protects your skin and delays the signs of aging as well.
Lastly, I think you can understand that Physical activities offer incredible benefits that can improve nearly every single aspect of your health from the inside out. So, do any physical activity with your proper diet if you want your better health and want to live longer.
Get a Good Night’s Sleep
Most people start their fitness journey with rectifying their regular diet, hit the gym regularly, and try to move as much as possible throughout the day. But they may not realize, though, is that getting proper and enough sleep is an integral part of weight loss.
A proven fact is that people who have poor sleeping patterns are more prone to obesity or gaining weight-related issues. A right amount of sleep directly affects your diet. When you don’t take proper sleep, your body overproduces the hunger causing hormones Leptin and Ghrelin.
As a result, you can’t follow your proper diet regime; you indulge more unhealthy staff, which causing your weight gain.
Lack of sleep also makes your body more stressed out. A sleep-deprived body will produce more of the stress hormone called Cortisol. Cortisol triggers the center part of your brain, which makes you crave food. The combination of more Cortisol and Ghrelin means that you’ll need to eat more food than you usually would feel too satisfied.
I know some days, it can be challenging to get enough amount of sleep. There could work pressure, family, responsibilities, planning, cooking food, physical activity, and proper sleep can get put on the back portion. But, you need to complete your sleeping hours at least 7-8 hours.
Sleep is very much important as much as your diet and exercise. So, if you want to lose weight and want to stay away from other diseases, then get your proper soundless sleep every single night.
At last, I want to say with the knowledge of my weight loss journey that weight loss is not a short term goal. Instead, it’s a long term life-changing process that you can follow to your whole life for your better health and also for a healthy living lifestyle.
People who look forward to losing weight safely & naturally should focus on making permanent lifestyle changes rather than adopting temporary measures. As I mentioned earlier, start your fitness regime with a small change. And start following for a more extended period and will see a good effect on your entire body.
According to my weight, the loss is not a huge thing to do. If you want your body good shape and want better health, then nobody can stop you from doing that. So, now, the only thing you can do is just be focused on your goal and challenge yourself. Nobody is your companion. In this journey, your companion is only you. So, be confident and prove yourself that you can do it.
On top of it if you are finding it difficult to exercise regularly, do check out my previous article to help you with the same. Exercise Regularly with 5 Proven Tips [Two Bonus Tips included]
I would like to sign off, by letting you know that I have been following these steps and mix of workout regimen with a proper diet, which has resulted for me in reducing 40 kgs from my body. Even if you wish to achieve these results do follow the tips mentioned above. If you need personal counseling and help on your weight loss journey, do not hesitate to reach out to me on my email ID – [email protected]. I can help you with diet plans based on your body shape and daily routine. Or on the Facebook Page, and I assure you that if you religiously follow the same, then no one can stop you from reaching your goals.