Health and fitness are some of the most common New Year’s resolutions. Obesity is home to a lot of health issues. More than two-thirds of adults are obese or overweight and it’s only getting worse.
There can be various reasons that are leading you to gain weight such as overindulging, stress, lifestyle, job, or even your gender. The internet is already brimming with solutions and tips for weight loss.
Even then, are you not able to lose weight and rock in your dream dress? You might be devastated about gaining weight without knowing the cause behind it.
Relax, you are not alone. By following some regular practices you can lead a more happy and healthy life. It is never late to change your lifestyle. Start implementing these simple yet effective steps. Here are the top 9 ways to reduce your weight.
1. Mind what you eat
We all have that feeling of wanting to eat something sweet after dinner and something spicy after eating something sweet. A never-ending loop!
No matter how much you love food, there comes a time, when you have to look out for your health and focus on your well-being instead of letting your cravings take the front seat. Hence keeping your binging in check is crucial.
Always keep track of your calories and know your calorie limit which differs from person to person. If you feel you’ve eaten extra rice during lunch, cut off rice for your dinner. This mind-full monitoring helps you to be balanced.
A perfectly balanced meal contains all the essential micro and macronutrients for your body. A study shows that if you consume, the nutrients your body needs, you wouldn’t crave unnecessarily. But that doesn’t mean you have to be on strict restrictive diets as it does not help in the long run. Prefer eating home-cooked foods almost all the time. So eat everything you like but in adequate portions and like they say
YOU ARE WHAT YOU EAT
2. Give the body its nutrients
Increasing your protein intake helps you in weight loss, as it is a macronutrient and bodybuilding equipment. It tends to keep you full for longer and reduces your cravings.
Overeating is easy with carbs, but when it comes to protein, you can eat lean meat, eggs, soya, tofu, fish, and fresh dairy products as they are low in calories. Add fiber to your diet including protein. Fiber is highly satisfying. Generally, fruits, Rotis, and vegetables are rich in fiber.
Make sure you control your sugar cravings and take good fats. Including good fats can reduce your sugar cravings. If you are craving chocolates then eat nuts instead as they are high in minerals and good fat.
3. Eating Habits
Keeping up with this busy world is stressful and makes us not enjoy or be mindful of what we eat. It seems like all our life is about laptops, phones, files, and desks.
If you let your mind wander when you eat, you are most likely to eat faster. Generally, the brain sends signals to stop eating when you are full. But in the case of eating fastly, your brain gets confused and might not send the signals which result in overeating. So you must know to manage your task.
Your physical health is linked to your mental health. Nourishing both is the key. Ignoring your mental health while focusing on physical health is merely a waste of time.
4. Exercise and sleep well
Healthy eating and exercise should be your primary focus if you want to achieve a slim physique and stay there. Make sure to involve in some kind of physical activity because just counting your calories would not do everything.
Exercise every day and add it to your routine. You would see a huge difference if you start exercising. You can help yourself with any form of exercise like yoga, pilates, weight training, HIIT training, walking, etc. It can be as small as taking your dog for a walk. But make sure you move that body. Exercising regularly wears you out physically and helps you get a good night’s sleep.
Many studies prove that getting adequate sleep helps you in your weight loss journey. Staying awake late at night increases your sugar craving. So make sure you sleep early to get up early for a fresh start.
5. Stay Hydrated
Sometimes our body confuses itself and mistakes thirst for being hungry. Extreme thirst can feel like extreme hunger. Hence it forces you to make you overeat or binge-eat unhealthy foods.
So make sure to drink plenty of water, and consume hydrating fruits, vegetables, and green tea. For better digestion, drink a glass of water 1o to 15 mins before a meal and a glass after 40to 45 post-meal.
6. Drinking your calories is not a good idea
Do you like to drink cola or a milkshake during lunch break? You are harming yourself.
You might be surprised to learn that liquids increase your appetite. They indeed increase your hunger, causing you to eat more. Store-bought shakes, on the other hand, contain empty calories.
Instead, go for coconut water or lemon juice.
7. Eat on a small plate:
An 8.5-inch dinner plate holds about 800 calories whereas a 12-inch plate holds about 1200 calories
When you eat on a bigger plate the desired food portion required for your body may look small on the bigger plate. Now because of this, you tend to feel full less quickly though you have had enough. Hence you end up overeating.
Smaller plates help you to eat less because even a lesser quantity of food looks full on a small plate. This tricks your brain to feel like it has eaten more than it has.
8. Skipping Breakfast is a sin:
When you skip breakfast, you are prone to overcompensate with excessive intake of food in the later part of your day.
According to health study surveys of individuals in the United States, people who missed their breakfast grew five times as fat as those who did not. Another meta-analysis found that skipping breakfast is linked to being overweight/obese irrespective of age, gender, location, or economic situation.
9. Say no to sweetened coffee
People are finally discovering that coffee is a healthful beverage with antioxidants and other useful components. Coffee consumption with no added sugar may aid weight reduction by raising energy levels and the number of calories burned.
Caffeinated coffee may increase your metabolism by 3-11% while decreasing your chance of acquiring type 2 diabetes by 23-50%.
Mindset Matters
- Continue to imagine yourself in your new shape.
- Recognize that this is a long-term commitment. The notion of quick weight reduction leads to harmful weight loss.
- Do not drastically reduce your calorie intake.
- Consume nutritious and clean foods.
- Consume what you want, but keep a close eye on your portions.
- Include 3 hours of exercise every week; if broken down, that’s less than 30 minutes per day.
- Make yourself a priority. Remember to take care of your wellness.
- Food and emotion are not interchangeable. If you’re feeling lonely or bored, take up a hobby, volunteer, or clear out your cabinet. Take a little stroll. Food should not be used to fill any emotional voids.
- Have a little meal, before you go to bed
Pro Tip:
Did you know spices promote weight loss? Here is the list of a few spices that aid in weight loss
- Cinnamon
- Cayenne Pepper
- Fenugreek
- Cardamom
- Black Pepper
- Turmeric
- Garlic
- Ashwagandha
- Guggul
- Fennel
Losing Weight is easier said than done. Instead of focusing just on reducing weight, make it a priority to fuel your body with nutritious foods. Eat not only to reduce weight, but to improve your overall health, happiness, and fitness.