Most of us take a pledge every New Year to get fit and lose weight, but with each passing month, we neither try to move towards our goal nor can achieve it.
The truth is that by the end of the year, our weight has increased by several kilos compared to the previous year. If you look at it, losing weight is like a spiritual practice, you have to turn away from your favorite fast food leave the comfort of bed, and sweat a little.
But there are many such easy methods by which you can overcome the journey of weight loss with fewer hurdles. You just have to make a little change in your eating habits and lifestyle and then you too can easily achieve the goal of going from fat to fit. Will be able to achieve.
1. Drink plenty of water
Water is important not only for our life but also for keeping the machinery of our body smoothly controlled. The first step to losing weight is to improve your water intake. It is necessary to drink at least four liters of water throughout the day. This will remove the dirt from your body. The problem of water retention will end and digestion will improve. There is truth in the claim that drinking water can help in weight loss. Experts believe that drinking more water also increases your ability to burn calories. Therefore, imbibe the mantra that water is life.
2. Stay away from sugar
Sugar plays a major role in increasing your weight. Throughout the day you keep completing your work with the help of tea, coffee, and cold drinks. After this, satisfy the mind by eating sweets after lunch and dinner. But if you want to lose weight, you will have to leave this routine. If you cannot stop sugar in tea and coffee, then start reducing it gradually. If you feel like eating something sweet after eating, eat some fruit. Sugar is not only high in empty calories but also slows down your metabolism. This causes obesity and heart-related problems.
3. Increase protein intake
High protein diets can be seen as a successful strategy for losing weight. Consuming a high-protein diet improves your metabolism, the feeling of fullness lasts longer and the body also gets plenty of energy. Consuming protein controls triglycerides, and blood pressure and reduces obesity rapidly. If the amount of protein in your diet is low then improve it. Include more protein in your diet. Consume pulses, eggs, cheese, and soya products daily. With this, you can take one step closer to weight loss.
4. Start walking
To lose weight, it is important to remain active along with diet. The dream of losing weight while living big on the couch remains just that, a dream. So push yourself and make it a rule to walk in an open space around the house. Ideally, you should walk briskly for at least 45 minutes daily for weight loss. But if you cannot do this then try to walk for half an hour in the morning and evening. You can also start with a 10-minute walk. Gradually increase this time according to your body’s stamina. Experts believe that walking massages the internal organs and helps in increasing metabolism. Try to walk 1000 steps after every meal. If you want to lose weight quickly then this is the best mantra.
5. Increase the amount of fiber in food
Everyone likes fried, spicy food. Especially things made from flour have become a part of our diet. But to lose weight you will have to stay away from these things. Remove flour from your diet and include fiber-rich items. Fiber not only reduces cholesterol but also keeps the intestine clean and keeps you satiated for a longer period. When one wants to lose weight, it is very important to eat fibrous food. If you want to lose weight quickly, include psyllium husk, chia seeds, fruits, and green vegetables in your diet.
6. Control oil in food
Paratha, Puri, and spicy things are eaten more in Indian homes. In most of such dishes, a layer of oil is seen floating on top. This oil is standing in the way of your weight loss dream. Ideally, you should not have more than 900 grams of oil in a month. Keep track of how much oil you are consuming and it will have a visible impact on your weight. Try to add very little oil to vegetables. And give up the temptation of Puri Paratha, only then your efforts to get fit will bear fruit.
7. Chew food slowly
Many types of research have revealed that if we eat our food slowly and chew it for a long time, we feel full. Experts believe that you should taste each bite while eating and deliberately eat it for a long time. Swallow food only when the food is completely chewed. In fact, by eating slowly, not only do we enjoy our food more but we also get better signals of satiety.
8. Don’t skip meals
Many times people start skipping meals to lose weight. They try to control calories by keeping themselves hungry for a long time. But this method is not right. The body needs energy to function. So respect your hunger and don’t allow your body to think it is hungry. Experts believe that you should eat four times a day but eat little by little. Eating more than you need once a day is not going to serve your purpose.
9. Discipline eating time and portions
Make sure to time whatever you eat throughout the day. Also, try to have a rich breakfast but have a smaller lunch and eat very light food for dinner. Those who want to lose weight and improve overall health can get good results if they follow this rule. Experts believe that one should not eat anything after 7 pm. You should have your dinner by 7 pm and then have a good and nutritious breakfast the next morning. By doing this, your body will get full time to digest food and your weight will be controlled.
10. Balance calories after a cheat meal
No person can always remain completely disciplined about eating. Many times, during weddings, parties, or festivals, we eat food rich in oil and spices. But how you control the extra calories from this food in the coming days is important. After binge eating, eat light food for the next two to three days. Drink more water and eat things like cucumber, buttermilk and watermelon to balance the extra calories in your body. By doing this you can get your weight loss mission back on track.