So,here are 10 tips for weight loss that will set your weight straight and help you adopt some really healthy, weight frindly habits for life.
1. Start ur day with breakfast
Eating a morning meal is a healthy habit if you're watching your weight. Regular breakfast eaters tend to be leaner and dieters are more successful at losing weight and keeping it off when they eat breakfast.
What's more, people who typically eat breakfast also get more fiber and less fat.
what can u eat in breakfast ?
- Eat cereal which is fortified with vitamins and minerals and fruits & which is normally nutrient -rich & helps in weight loss.
- DRINKS which is gud for breakfast are
Unsweetened Green Tea
Black Coffee
Skim Milk
Vegetable Juice
Vegetable Juice
- RASPBERRIES - a cup of raspberries delivers a whopping 8 grams of fiber and very gud.
- OATMEAL - It is packed with fiber & hence keeps you feeling fuller longer.well,its a slow-release" carbohydrate which if you take 3 hours before you exercise may help you burn more fat bcz "slow-release" carbohydrates doesn't spike blood sugar which in turn don't spike insulin levels high.
- YOGHURT- It helps in weight loss & the protein in it may give you an extra edge if you're looking to get leaner.Try to eat it without adding any sweeteners.
- PEANUT BUTTER - You will love to have a tablespoon of peanut butter onto whole-wheat toast (ahem, a "slow-release" carbohydrate).A great option.
- EGGS - Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer.
2. Eat five small meals a day instead of 3 large meals
Usually, we all eat 3 heavy meals in a day as breakfast ,lunch and dinner but now everybody knows that only brekast should be done in a fuller way & rest of the day should be divided into 4 more lighter meals.
Your mini meals should be nutritionally balanced, containing complex carbohydrates, lean protein, and healthy fats. Each meal should be about half the size of a "normal" (3-meals-a-day-sized) meal.
Person who wants weight loss if told to eat 5-6 meals a day usually freak out but the truth is this will turn you into more leaner,strong & healthy body.
Its benefit are -
- More energy
- Feel less hunger
- Reduced food cravings
- Control blood sugar levels & insulin production
- Reduce body fat storage
- Maintain & increase lean muscle mass
3. Walk daily
Try these tips for slipping in more steps:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
- Sign up for charity walks.
4. Eat vegetables
Some vegetables are not even healthy but helps in weight loss as it takes more calories to burn them by our body.They contain ample amount of fiber and water and are low in calories. They are also rich in minerals, antioxidants, and phytochemicals, which are very helpful for maintaining and improving your health.
Best vegetables for weight loss are -
- Broccoli - Broccoli has no fat & carbohydrates in broccoli are quite complex, requiring time to digest. This carbs are slow-releasing, so you will have long hours of energy available after each meal. Prominent minerals and vitamins in this vegetable include vitamin E, thiamin, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorous, and selenium.
- Brussels Sprouts and Cabbages - Brussels sprouts are similar to cabbage and have more fiber and only 21 calories. They are popular in low-fat diets because they are low calorie and rich in vitamins and nutrients. While cabbage has higher contents of vitamins E and C, it can instigate gas formation. However, this can be reduced by combining it with garlic and ginger.
- Spinach - This can be used in your weight loss diet regime. Spinach is popular in vegetarian diets because it contains high amounts of vitamins. It is high in fiber and doesn't cause water retention.
- Collard Greens and Leeks - Collard greens are packed with proteins and amino acids, and have a low glycemic index. Similarly, leeks are good alternatives to onions and are used in fish pie with carrots and other vegetables.
- Beans and Carrots - Beans are full of protein and dietary fibers. They are tasty even when eaten raw, and are low in fat with a high fiber content. Carrots, like beans, are also tasteful when eaten raw.
5. Eat slowly & calmly
Eating slowly is not only a good trick for weight loss, but it also a way to savor food. it helps in eas digestion, a good practice which is need to acquire and practiced.
Eating slowly may help you prevent overeating. So, start practicing it.
- Set a minimum number of chews for every bite is a wise advice. Start with a low number like 10, and over time work it to increse this number.This slows you down, helps ease digestion, and even sets you up for the next step.
- Put down your utensils between bites. This will help to break the habit of stuffing a new chunk of food in your mouth shortly after swallowing the last one.
- Use smaller utensils. The less you can fit onto your fork and spoon, the slower you will eat.
6. Add Almonds in diet
Reasearch found diet rich in almonds lost more weight than those on high carb diet with same number of calories. they contains 25% of heart healthy monounsaturated fats with fibre.
It is associated with- Greater reduction in Waist Circumference
- Increase BMR of body
- Reduce fat mass in body
- Burn calories
7. Healthy Snacks
Eat snacks which are healthy & include them in your mini meals. They are lighter ,easy to digest & help in weight loss.
These are -
- Baby carrots - delivering more energy and filling fiber and way fewer calories than chips.
- Blueberries - a fabulous fruit to have on hand for snacking. They require only a rinse to eat, no peeling or chopping necessary & frozen ones will keep in your fridge for weeks.
- Popcorn - Opt for without butter variety, popcorn is the ideal thing to keep your stomach full. You can eat four whole cups and manage to pack in healthy whole-grain carbs, fiber and even a little protein.
8. Don't eat in front of tv
For many of us, eating is just a means to an end, to be over with as quickly and as conveniently as possible. It's not uncommon to multitask, eating while we talk, watch TV, do homework. So try to designate a block of time to eat. Most commen of all of them is eating in front of TV which is need to correct.You’ll eat up to 288 calories more, according to research.
9. Eat meal at home
If you're trying to lose weight fast, it might be worth avoiding restaurants for a few weeks.
The home is a privileged environment that nurtures healthy eating and in which healthier food choices trigger and are triggered by more positive emotions.
10. Stress manage
Last but not the least.
Stress can cause weight gain & make it harder to lose weight too. Effective stress mansgement can help you prevent weight gain, lose weight 7 manage your life more easily.
- Take up an active hobby
- Slow down & reconnect with yourself everyday
- Be Present - When you are going in several directions at once, ypu become less efficient & more stressed. so, try to focuss on the moment and 1 moment at a time.
- Have Fun - its really important to laugh & smile. Do it everyday.
- Exercise helps in reducing stress.
- Relaxation techniques - it includes Deep breathing & think POSITIVE.
So, these are ways which will help you in achieving your goal of weight loss in easiest way. TRY IT & BE POSITIVE bcz no one is perfect and everybody need to put effort to achieve their goals in present moment. So, go for it as nothing is impossible.....
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