Most of the people who are aware against obese or overweight want to reduce their weight and they want to be slim because to be fat or overweight is to take care of house of many diseases. Probably, all know that the difference between being overweight and being slim. Many kind of diseases such as type 2 diabetes, high blood pressure, heart diseases, fatty liver diseases, kidney diseases etc. can attack to the people with severe obesity. Moreover, obese people do not seem physically good too. Therefore, everyone wants to weight loss.
But losing weight isn’t an easy job. It’s a great battle for the people who struggle with at some points in their lives because most of them are not satisfied with their present weight. But the only one and most important thing we have to understand is how can we lose our weight in a healthy way without hurting our body. There are many ways, using them certainly we can lose our weight but if we don’t choose the correct way to weight loss, we can’t be success it results we will gain again the previous weight back. As we all know, our body needs the proper nutrition for the proper nourishment. We will not have the energy and it will be impossible to live a healthy life without sufficient and proper nutrition. Although, if we take more calories than requirement to our body, the excess calories turns into fat and our body needs to burn that extra calories for losing weight. There are more choices to weight loss, it depends on our choices either choose to intake of more calories and do hard exercise to burn extra calories or replace high calorie food with low calorie food. But only dieting is not enough to weight loss because it takes too much time. Therefore, physical exercise also the most effective step for losing weight. But, how much we need exercise it depends on severity of overweight it is another important thing to look good. Some do not really help at all although other food recommendations are quite effective. Some people also go for natural diet which compromises mostly of fruits and vegetables rather than chemical diet or even surgery.
There are more ways to weight loss some ways amongst them are as follows:
(a) Dieting. To put a person on a special diet. It is an eating plan in which someone eats less food, or only particular types of food in order to be thinner, or weight loss. Dieting is one of the famous way to control a desired weight without compromising health. Nowadays, dieting has become a fashion. For most people who have been dieting, one of the major reason is to look better, it is because of their job requirements such as actor, actresses and models. Moreover, not only film actor, actresses and models peons to CEOs, Armed forces, Police forces all and all want to be thinner or slim so as to look attractive. Moreover, for the Armed forces and Police forces it is mandatory to be slim professionally. If you searching 5 Healthy tips to your weight loss click here.
The people who are in dieting, of course they must change their lifestyle and food habits such as you can reduce the amount of food but increase protein and fiber, eat more slowly chewing a mouthful food at least 32 times, avoid eating in front of TV or computer. Therefore, some other people have misconceptions about diet. According to their concept dieting is an unhealthy way which affects directly or indirectly to our general wellness. But there must not be any doubt that diet can be healthy when proper utilization of food and body requirements are met.
(b) Aerobic/Physical exercise. The following calorie-burning aerobic activities should be done daily in order to weight loss:
(i) Cross country skiing. It burns 545(Moderate) – 1125(Intense) calorie per hour.
(ii) Biking. It burns 570(Moderate) – 850(Intense) calorie per hour.
(iii) Running. It burns 850 calories for an 8 Minute mile.
(iv) Boxing. It burns 615(Moderate)-815(Intense) calorie per hour.
(v) Squash. It burns 850 calories.
(vi) Swimming. It burns 545(Moderate)-680(Intense) calorie per hour.
(vii) Rock climbing. It burns 540 (Rappelling)-750(Ascending) calories per hour.
(viii) Rugby. It burns 681(Moderate) – 715 (Intense) calorie per hour.
(c) Drink plenty of water. Drink 10 to 12 cups of water each day. You can add lemon, lime or cucumber to water before drinking for appealing flavor. Drinking water keeps your stomach full so that your stomach does not demand more food, it results no gain extra weight. One study in adults found that drinking half a liter of water about 30 minutes before meals reduced hunger and lessened calorie intake. But always keep in mind that to drink water while taking meal is very harmful, there should be enough interval of at least 30 Minutes and above.
(d) Take dinner early. Human or animal metabolism slows down while they are sleeping, so it is necessary to give our body to enough time to digest whatever we eat before going to bed. The earlier we finish having food for the day, the better. Therefore, we must eat at least 2 hours before going to bed.
(e) Drink green tea. If we drink tea or coffee before lunch/dinner time it suppresses the appetite because of caffeinated beverages causes reduce the intake of less food and it boosts our metabolism.
(f) Eat plenty of protein. Protein has powerful effects on appetite. It makes you feel of stomach fullness. It reduces hunger so that it helps you to eat fewer calories. Eat protein-rich foods such as chicken breasts, fish, eggs, Greek yogurt, lentils and almonds etc. instead of high-calorie foods.
(g) Keep yourself busy. Make you always busy yourself so that you enjoy doing even more than eating food. You can go for shopping, can see movie, go for walking, can read books, can call a friend, these are the ways which makes you busy. If you eat less there is no any reason to increase weight.
(h) Eat fiber-rich foods. It works same as protein-rich foods. Viscous fiber is only found in plant foods, such as beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. And “Glucomannan” is a weight loss supplement which contains very high viscous fiber. Viscous fiber particularly reduces appetite and food intake. It is found in gel form that slows down digestion too.
(h) Sleep well and be stress-free. A lack of sleep may disorder the appetite-regulating hormones namely “leptin” and “ghrelin”. And another hormone namely “cortisol” becomes elevated when you are stressed. Because of fluctuation, or changes of hormones can increase your hunger and start to eat unhealthy food, leading to high calorie intake. Moreover, chronic sleep disorder and stress may increase your risk of several diseases, such as type 2 diabetes and obesity.
(i) Say “NO” to Sugary drinks. Intake of Sugary beverages like Soda have high risk of many diseases. It is very easy to consume excess calories through sugary drinks it is because liquid calories do not affect fullness the way solid food does. That is why it would be more intellectual to stay away from such kind of sugary drinks. And I would like to suggest you to drink water, coffee and green tea instead of sugary drinks.
(j) Prepare a diary and monitor it. Prepare a daily diary so as to be able to monitor your daily food intake and your weight. This type of diet plan obviously is effective since the food is monitored and the person becomes conscious of what he or she eats on the next meal.
These are the main ways to weight loss mentioned above, which are very useful and dependable way. If you are interested and planned to weight loss to look good, thinner or slim you can experience all of them happily. In my opinion everyone must have awareness about individual’s health, value of health and hopefully everyone may be heard a well-known saying “Health is wealth”. Moreover, if we have keen interest, we can be healthy individually and can create a new healthy family, healthy society as well. If you searching Weight Loss Challenge click here. Not only to weight loss is main thing, to be healthier is big thing rather than this. Do not forget your health when you are on the way of losing weight.