HEALTH AND WEALTH

Thursday, May 27, 2021

7 Tips On How To Lose Weight For Beginners

Health And Lifestyle Fitness And Dieting

‘Health is wealth’, the famous proverb which has a lot of importance in the present lifestyle. To maintain perfect body weight is still a hurdle to achieve for many of us. Excess body weight is always an issue at any age. Celebrities are always our role models in getting fit, but following their fitness routine is another daunting task. But now, to achieve a dream fit body is no more challenging. Read on below to know the best tips on ‘ How to start losing weight, without any tough battle.

Tips to begin losing weight

Having a smart plan is the key to losing weight. These healthy ways bring you an opportunity to reduce weight with no hassles or side effects. There are endless ways available to lose bodyweight but below are some of the best ways you can follow to achieve one.

1. Fill your belly with more water

Drinking more water content is one of the simplest ways to reduce your weight. Many studies show that taking more water increases your metabolism. Drinking a glass of water before your food not only improves your metabolism but also helps in reducing the intake of the food and indirectly helps in burning fat. It is highly recommended by dieticians to take 500ml of water before eating.

In fact, Japanese traditional medicine believes that water can fight against various health problems.

2. add proteins to your daily diet

Protein plays a major role in reducing your weight. Protein-rich food enhances the process of metabolism. Enhanced metabolism burns your calories. The protein-rich food also reduces your appetite. How to start losing weight is a big question among bulky individuals, but protein appears as a key for their needs.

3. Build a healthy breakfast

Every meal is essential, but breakfast is what aids you in starting your work on the right track. In fact, the heartiest and best breakfasts are the meals that will surely fill you and keep you fully satisfied.

Consuming anywhere between four hundred to five hundred calories for the morning meal is advisable. Along with this, ensure that you are adding a lean protein source and filling fat and fiber content.

Start your day with the blood-sugar-stabilizing combination of nutrients that will aid you in slimming down with no sacrifice.

The habit of having a healthy breakfast should be taught from childhood. In fact, fitness and healthy lifestyle practices build right from childhood are way better than struggling later on in life.

4. Consume mineral-rich foods

Calcium, potassium, and magnesium can serve as the counter-balance source of sodium. The food items which are rich in quality potassium include orange foods, leafy greens, tomatoes, cruciferous veggies, and bananas.

Low-fat dairy foods, seeds, and nuts can aid you in getting a bloat-busting boost. Also, they are associated with an array of extra health benefits like controlling blood sugar, lowering blood sugar and reducing the danger of chronic disease.

5. Watch your drinks

If you look for a simple way for weight loss, avoid the consumption of liquid calories like juice, alcohol, and soda. Instead, you can opt for zero-calorie drinks such as unsweetened tea, black coffee, or lemon water.

Diet drinks are useful resources that will save more calories.

6. Get a good and peaceful sleep

Sleep is highly important as exercising and eating healthy. It is a well-known fact that insufficient sleep is the major risk factor for weight gain or obesity.

Hence, it is highly recommended to get a peaceful and good sleep at night.

7. Exercises

Apart from following a healthy diet, exercise is also an essential factor in losing weight. Spending 5-20 minutes on exercise daily will give you a healthy & fit body.

But in today’s busy world sparing time at the gym will always have a second thought. But the innovations in technology have made it easy for us to plan our workouts in our own convenient time and place, be it your home or ground. The smartphones which take us away from the real world have the smart power to give us the right motivation to achieve our fitness goal. Well, here are the best fitness apps to give you the right fitness guide and motive

1. Home workout – No equipment

2. 30 days fitness challenge – workout at home

3. Calorie counter – easy fit free

4. Plank timer – a full-body workout

5. YAZIO calorie counter, nutrition diary & diet plan

6. My Diet Coach

Natural food resources for weight loss

The additional bodyweight not only creates some problems but also leads to many critical diseases or health issues. If you want to know How to start losing weight, you can look at the following guidelines. Consuming natural resources is a safe way to reduce your additional bodyweight. Extreme weight loss can be achieved with the help of the below-mentioned foods.

1. Almonds - The almonds are excellent and superior weight loss resources that allow you to get fast fat loss results. You can add almonds to your calorie-restricted diet because it can decrease your weight effectively than the food comprised of safflower oil and complex carbohydrates. For acquiring optimal results, you can eat almonds daily. They are rich in amino acid L-arginine that can help you to burn carbs and fat during your workouts.

2. Green Tea - It is one of the well-known and highly preferred weight loss drinks that get more fame among obese individuals because of its unique weight loss results. You need to take 2 to 3 cups of green tea daily because it helps you to lose your belly fat. The antioxidant and catechins in green tea can hinder the storage of your belly fat. It also helps you with faster weight loss.

3. Avocado Oil - Avocado oil helps to reduce additional bodyweight without taking more time. For acquiring fast and safe weight loss results, you can add three tablespoons of avocado oil daily.

4. Pistachios - These are another popular weight loss ingredient that comes with lots of essential health benefits. You need to take a considerable amount of pistachios to get hassle-free and fast weight loss results.

5. Legumes - It is an excellent resource that helps you to focus on lentil health. The researchers discovered that consuming the calorie-restricted diet which consists of 4 weekly servings of the legumes helps weight loss effectively than any equivalent diet. If you consume the legume-rich diet, you can see improvements in your bad LDL cholesterol levels as well as systolic blood pressure. For reaping the benefits at your house, you can add chickpeas, beans, peas, lentils into your daily diet.

6. Grapefruit - It is an excellent resource that helps you to enhance the fat-burning performance of your body. Along with this, it also comes with some powerful effects. You can consume it before the morning meal and add it to starter salads for reaping the health benefits.

7. Vitamin D-rich Yogurt - If you consume this kind of yogurt daily, you can experience safe and extreme weight loss.

8. Coconut Oil - You can use natural coconut oil for your weight loss efforts. The good thing about coconut oil is that it is rich in delicate micronutrients. You can also prepare your foods by using coconut oil because it will aid you in burning your body fat soon. Additionally, coconut oil helps you to achieve a healthy lifestyle.

9. Salads - They are great sources of fiber so that you can add them to your daily diet. It is important to choose suitable ingredients for making a healthy salad. You can always prefer the green ingredients of fiber that include tomatoes, carrots, lettuce greens, and much more. These are the fiber-rich resources that allow you to acquire various health benefits. The fiber-rich resources also help people to burn body fat and reduce their appetite. These are the best properties of fiber content that will surely aid you in getting healthy weight loss results quickly.

EAT HEALTHY

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Wednesday, May 26, 2021

16 Diet Tips for Losing Weight

You know the drill: To lose weight you have to burn off more calories than you take in. In a perfect world, with no job, kids, or stress, that would probably work. But unless you’re able to employ a chef and a personal trainer and have no responsibilities other than to eat what you’re given and move as you’re told, it’s probably not going to happen. Besides, to see real and lasting change in your weight, you’re going to have to do the work—yourself. To make this process easier, here are 16 of our best diet tips to help you lose weight and maintain the weight loss, forever.

1. Eat breakfast.

Many consider breakfast to be the most important meal of the day because it breaks your overnight fast (which may have lasted up to 12 hours) and jump-starts your metabolism for the day. Make sure your breakfast is high in both protein (20 to 30 grams is ideal) and fiber, as these nutrients take longer to digest and keep you fuller for longer.

2. Eat a balanced plate with all three macros.

Carbohydrates, protein, and fat are important to have at all meals. Carbs act as your primary fuel source, while protein keeps your blood sugar level and energy steady for longer periods of time. Fat acts as a fuel source to help with satiety and give a luscious mouth-feel, which adds to satisfaction with your meal.

3. Eat a mostly plant-based diet, primarily vegetables.

Foods that come from plants include fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. All of these foods are high in fiber and antioxidants, which help decrease inflammation in the body as well as reduce the risk for obesity, diabetes, heart disease, and certain forms of cancer. Filling 75 percent of your plate with plants is a sure-fire way to meet your needs for fiber. Choosing mostly vegetables is a bonus strategy, as most vegetables are low in calories, so you can eat more volume for fewer calories.

4. Drink water.

Staying properly hydrated is vital to feeling full and having good energy. You can drink water hot or cold, and squeeze some lemon, lime, or orange juice into your water for some flavor. Green tea is also a good option for hydration and contains the thermogenic phytochemical EGCG. We recommend that you consume at least 2 to 3 liters of water a day. The best indicator of hydration status is your urine color. If it’s clear or light yellow, you are properly hydrated.

5. Control your portion sizes.

Most people get tripped up by not monitoring portion sizes, even of “clean” foods, as they feel that these foods are healthy and can be eaten in unlimited quantities. However, all foods have calories, even healthy foods. Portioning out foods at meals, especially grains, protein, and fats (which have the highest calories per ounce) will make it easier for you to meet your total calorie goals for the day,

6. Eat before you are starving and stop when you are content, not stuffed.

Too often, people don’t eat until they are starving and end up eating more food than they should to satisfy their hunger. By the time they are finished eating, they feel uncomfortably stuffed. Being in touch with hunger and fullness signals is key to controlling the pace of your eating, as well as being able to stop eating as soon as you feel about 80 percent full. In the 10 minutes following a meal, you will continue to feel even fuller.

7. Don’t skip meals.

When you skip meals, your blood sugar and energy levels drop, which signals your body that it needs to eat immediately. Of course, the message that your brain is sending out is to fill your body with quick-acting carbs, such as sugar, soda, cookies, chips, and the like, as these foods are known to quickly raise blood sugar and energy levels. When you eat regularly spaced meals, your body knows that food (energy) is coming at regular intervals and, in turn, will burn those calories for energy. When mealtimes are unpredictable, your body will more likely save a bulk of those calories as body fat due to a defense mechanism protecting you from famine.

8. Add superfoods to your diet.

Superfoods include chia seeds, ground flax seeds, matcha, kefir, virgin coconut oil, turmeric, cinnamon, and cacao. What do these have in common? They are all full of anti-inflammatory properties, such as antioxidants, phytochemicals, probiotics, and omega-3 rich fats. Add these foods to your smoothies, oatmeal, and stir-fry dishes.

9. Avoid foods that cause inflammation.

Inflammation is now believed to be at the root cause of many diseases, including being overweight or obese. To address inflammation, we first need to remove the pro-inflammatory foods, which include sugar, processed and refined foods, and trans fats.

10. Eat anti-inflammatory foods.

Replace pro-inflammatory foods with fruits, vegetables, whole grains, beans, legumes, nuts, seeds, and omega-3 fats, all of which are known to have anti-inflammatory effects on the body.

11. Sit down to eat.

Taking the time to stop what you are doing and sit down to eat, and really focusing on the meal—the taste, aroma, texture, temperature—allows you to appreciate and enjoy your meal more than if you were distracted. Plus, you’ll be clued into your body’s signal that it’s full and stop eating when your body wants to, not because the food is gone.

12. Practice mindful eating.

When you eat while scrolling through emails, checking your Twitter feed, watching TV or surfing the net, you’re tuned out from your meal. Eating while distracted leads to more calories being consumed and less satisfaction with the meal. Turn off the devices for 20 minutes and tune into your meal instead.

13. Ask yourself WHY you’re eating.

It’s quite common that we eat for reasons other than physical hunger. Sadness, anger, frustration, boredom, and fear are just a few of the emotions you might be covering up with a snack, especially when you’re not really hungry. The next time you find yourself in the kitchen, ask yourself, “What am I really feeling?” Finding non-food coping mechanisms, such as journaling, drawing, listening to music, calling a friend, or taking a walk, is a better strategy for sorting through your emotional hunger.

14. Don’t “save” your calories for later in the day or evening.

A common tactic for losing weight is skipping breakfast because it’s an easy way to cut calories. Unfortunately, that usually ends up leading to a pretty big lunch and/or dinner because your body is sending out signals that say, “I’m starving!” When you eat during the times of day when you are most active (typically during the day), you will naturally eat less in the evening.

15. Replace the bread (or chip) basket with some veggies.

Most restaurants are pretty easygoing about giving you a plate of veggies and salsa or guacamole to munch on instead of a basket of bread or chips while you are waiting for your meal to arrive. Just ask.

16. Sharing is caring.

Enjoying a meal at a restaurant can spell a diet disaster, as the average entrée weighs in at 1,000 calories or more. Much of this is due to portion sizes being larger than recommended. The solution: Split an entrée, order menu items a la carte, or choose two smaller appetizers instead of an entrée. Also, limit or avoid alcoholic beverages, as these decrease inhibition and increase appetite.

Losing weight requires you to change your current eating pattern and habits. Try out a few of these tips each week and practice them every day. After a while, they will become your new habit and you’ll likely begin to see a noticeable difference in your weight.