Best ways to lose weight

To lead a happy and healthy life. It is very important to maintain a healthy body weight. Nowadays looking fit, slim, healthy, and attractive is everyone’s dream. Obesity or weight gain is becoming a major problem worldwide. It is associated with a number of metabolic disorders. Obesity is the leading cause of hypertension, cardiovascular diseases, and diabetes. So, it is very important to maintain a normal weight. This article tells you about the best ways to lose weight.

While there are no diet plans supplemental programs, and meal replacement plans to lose weight effectively. Mostly these diet plans have no scientifically proven evidence. However, there are various techniques and tips by which you can lose weight easily.

Best ways to lose weight

Causes of weight gain

Before considering the best ways to lose weight it is very important to know about the causes of weight gain.

Genetics

It is one of the major causes of obesity. Obese parent’s children are likely to gain more weight than children of lean parents.

Processed foods

Processed foods contain a high amount of artificial flavors and additives. These foods have longer shelf lives. These foods are made so tasty and delicious that it is very important to resist them. It enhances overeating.

Food addiction.

Many highly sugary foods and high fat processed foods stimulate you’re brain functions. Junk foods can lead to cravings. Junk foods are sometimes compared to alcoholics and drugs. Food addiction in some cases is also similar to alcohol addiction in which the people lose control of drinking and eating.

Addiction is a very intricate issue that can be extremely hard to survive. At the point when you become dependent on something, you lose your opportunity of decision, and the organic chemistry in your mind begins giving orders for you.

A few people experience solid food longings or compulsion. This particularly applies to sugar-improved, high-fat junk food nourishments that animate the reward center in the cerebrum.

Insulin

Insulin is a very important organ in the body to regulate energy storage. The major function is to utilize fat in fat cells. Due to Western diet insulin level becomes high in the body. It causes obesity. Because fat becomes unavailable for utilization.

While an insulin role regarding obesity is still debatable. while some studies suggested that high insulin level plays an important role in the development of obesity.

If you want to low insulin levels in the body then avoid simple and refined carbohydrates and consume fibers as much as you can.

Aging

As a person grows older, loss of muscle mass begins. People become less active. Muscles are calorie burners so when loss of muscle mass occurs fewer calories burn.

If you are taking the same amount of serving like your adulthood but doing less exercise then there are chances of gaining weight.

When aging starts proper diet management is very important.

PCOS

Polycystic ovaries syndrome is a very common disease in females. It affects the working of ovaries and contributes to weight gain. It is a hormone-related problem in which too much insulin and testosterone are produced.

Some tips to lose weight

Reduction of carbs

  • This step is very important in losing weight. Limit bread, starches, rice, sugar, and flour in your diet. The body needs energy when you cut down carbs in your diet body will start to utilize stored fat in your body to obtain energy.
  • A low carb diet is considered more effective as compared to a low-fat diet to reduce weight rapidly.
  • A low carb diet also reduces insulin levels in your body which helps to remove excess sodium and water via kidneys.
  • Use brown sugar instead of white sugar.

List of vegetables that are low in carbs

  • Tomatoes
  • Cabbage
  • Cauliflower
  • Broccoli
  • Kale
  • Lettuce
  • Cucumber
  • Spinach

Include High protein foods in your diet

Protein is considered as a very important nutrient for weight loss. A high protein diet reduces appetite, enhances your body metabolism, and can also do some important metabolic changes.

  • A high protein diet reduces ghrelin which is the hunger hormone and increases satiety hormone levels.
  • Protein metabolism is complex and it is not easy to digest. It takes more time to digest as compared to carbohydrates so you consume fewer calories.
  • Protein high thermic effect helps to boost up your metabolism.
  • Average protein requirement for men and women
  • For an average sedentary man, it is 56 gram per day
  • For an average sedentary woman, it is 46 grams per day.

Drink plenty of water

  • Avoid high sugary drinks and carbonated beverages. Some energy drinks contain high amounts of sugar and fat. These are calories rich drinks that enhance weight gain.

Choose skimmed milk

Skimmed milk contains less than 1% fat. Milk is a very important source of calcium, vitamins, and minerals.

Limit condensed milk, flavored milk, milkshakes, and other milk-related energy drinks.

Consume high fiber foods

Foods with high fiber content helps to lose weight.

Fibers are basically carbohydrates that are not easily digested. High fiber diets add bulks and a satisfying feeling of fullness. In this way, a person consumed fewer calories.

Besides weight loss, it also has several benefits on health like it reduces inflammation and helps to keep the heart-healthy. Basically, there are three types of fibre.

Soluble fibre

This kind of fiber helps to control diabetes and blood sugar levels. It is present mostly in legumes, fruits, grains, root vegetables, and beans.

Insoluble fibre

It is not soluble in water. It is found in the skin of most fruits and whole grains. It plays an important role in weight loss.

Prebiotic fiber

Also a type of soluble fibre. Present in onion, garlic, banana, and root vegetables.

List of low caloric high fiber foods

Foods Calories Fiber Amount
Lettuce 5 0.5g 36g (1 cup shredded)
Celery 16 1.6g 101g (1cup shredded)
Okra 18 2g 80g( ½ cup slices)
Radishes 19 1.9g 116g (1 cup sliced)
Asparagus 20 1.8g 90g ( ½ cup)
Broccoli 27 2.6g 78g ( ½ cup chopped)
Carrots 27 2.3g 78g ( ½ cup slices)

Best home remedies for weight loss

Apple Cider Vinegar

Take one glass of water.

  • Add one tablespoon of Apple Cider vinegar and mix it well.
  • Then add one some honey. Honey is optional.
  • Drink this mixture twice a day.

It will help you to lose weight as Apple Cider vinegar contains acetic acid that exhibits anti-obesity activities.

Green tea :tea:

  • Add one teaspoon of green tea in one glass of hot water and mix it well.
  • Add honey if you like to add.
  • Drink green tea three times per day.

Green tea contains catechins and caffeine that helps to reduce weight.

Ginger

  • Add 1 teaspoon of ground ginger to one cup of hot water.
  • Cook it for 30 minutes.
  • Then add honey in ginger tea.
  • Drink this ginger tea three times per day.

Ginger tea promotes thermogenesis that helps to burn extra fat and calories.

Powder of fenugreek seeds, black cumin seeds, and carom seeds

  • Mix these three seeds and make them dry roasted.
  • After this grind it with the help of a grinder. It should be in a powdered form.
  • Then add this powder into a glass of warm water.
  • Drink it at least once a day.

Spices increase the metabolism of the body that helps to get rid of extra fat. Carom seeds are very important to lose weight. Black cumin seeds help to reduce belly fat.

Exercise regularly

Besides a proper diet, it is very important to exercise regularly. It not only helps you to lose weight but it also keeps you fit and healthy. It reduces the risk of many chronic diseases like heart attack and diabetes. It helps to improve blood circulation and also improves your mood.

Walking

It is considered as the best exercise to lose weight as it is not very high impact exercise and does not stress joints. It does not require any equipment and can be done anywhere. If you are a beginner then 30 to 60 minutes walk regularly is enough.

Cycling

It also helps to improve weight loss. Studies have proved that people who do cycling regularly have low chances of heart diseases, cancer, and diabetes. It would not stress your joints as it is low impact exercise.

Swimming

It is done to maintain the shape of the body. Estimates have shown that a person with 70kg weight can burn 233 calories in half an hour of swimming.

sYoga

It is a kind of exercise that provides several health benefits and ultimately it helps to lower body weight. It reduces stress. Yoga can help you to select healthy foods and resist unhealthy foods. It is good for both mental and physical wellbeing.

Tips to lose weight

  • Never skip breakfast
  • Add protein in your diet
  • Avoid refined carbohydrates
  • Avoid processed foods
  • Avoid sugary drinks and alcoholic beverages
  • Consume more fruits and vegetables
  • Drink plenty of water
  • Drink green tea
  • Exercise regularly
  • Take proper sleep of 8 hours
  • Exercise regularly
  • Change your lifestyle
  • Try to avoid stress

Frequently Asked Questions

What are the best foods for weight loss?

  • Fruits
  • Vegetables
  • Skimmed milk
  • Lean meat especially fish
  • Nuts and seeds
  • Dry fruits and legumes

Which foods should be avoided to lose weight?

  • French fries and potato chips
  • White bread
  • Rice
  • Candies
  • Pastries, cakes, and ice cream
  • Fruit juices
  • Sugary drinks and alcoholics.
  • Avocados and grapes
  • Fried, grilled, or broiled food

What can I drink to lose weight overnight?

You should consume proteins before going to bed as it will help to stimulate muscle protein synthesis. Greek yogurt protein shake and soy-based protein shake is best to reduce weight.

In stress, a hormone cortisol is produced which enhances weight gain. Stress also stimulates sugar cravings and food addiction. Exercise and yoga are the best ways to reduce stress. Sleep properly and consume more water.

Conclusion

Obesity is becoming very common problem worldwide. It can be life threatening. So, it should be treated. Obesity is because of many reasons. Certain home remedies helps you to lose weight fast. Proper diet and exercise is also very important in losing weight.

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We can lose the weight by eating more healthy fruits, drinking a lot water, adding vinegar to the diet and by taking high protein diet. Weight gaining is the biggest problem faced by the many people. Extra fat causes various diseases in persons and affect their health. The people with more weight are unable to work more. Weight gain can be frustrating, mostly when you don’t know what’s is the reason of weight gain. Diet generally plays the biggest role in weight gain, other factors such as lack of sleep and stress may contribute as well.

overweight

Causes of Weight gain and obesity
Obesity is one of the largest health problems in the world.It’s linked with various related conditions, collectively known as metabolic syndrome. These include elevated blood sugar, a poor blood lipid profile, high blood pressure,

Persons with metabolic syndrome are at a more risk of type 2 diabetes and heart disease compared to those whose weight is in a normal range. Research has focused on the causes of obesity and how it could be treated or prevented.

1. Genetics
Obesity has a heavy genetic component. Children of lean parents do not have much chances to become obese but children of obese parents are much more probably to become obese.
That doesn’t mean that obesity is fully predetermined. What we eat can have a large effect on which genes are expressed and which are not.

Non-industrialized countries and societies fastly become obese when they begin eating a general Western diet. Their genes didn’t alter, but the signals and the environment they sent to their genes did.

Genetic components do affect our senstivity to gaining weight. Studies on identical twins explain this very well.

SUMMARY Some people seems to be genetically sensitive to obesity and weight gain

2. Junk foods
Strongly junk foods are sometimes little more than refined components mixed with additives.These products are designed to be low-cost, taste so good that they are hard to resist and last long on the shelf.

By making foods as delicious as possible, food manufacturers are trying to increase sales. But they also enhance overeating.

Many of the junk foods today don’t relate whole foods at all. These are strongly engineered products, designed to get people obsessed.

3. Addiction of food
Most sugar-sweetened, high-fat processed foods prompt the reward centers in our brain.In fact, these foods are frequently compared to commonly abused drugs like cocaine, cannabis, and nicotine.
Processed foods can cause addiction in sensitive people. These people lose control over their eating habit, similar to people tackling with alcohol addiction losing control over their drinking habit.

Addiction is a severe or complex issue that can be very hard to overcome. When we become addicted to something, we lose our freedom of choice.

SUMMARY Some people experience strong food cravings or addiction. This especially applies to sugar-sweetened, high-fat junk foods which stimulate the reward centers in the brain.

4. Disruptive Marketing
Processed food producers are very aggressive marketers.

Their tactics can get unethical at times and they sometimes try to market very unhealthy products as healthy foods.

These companies also make misleading claims. What’s worse, they target their marketing specifically towards children.

In today’s world, children are becoming obese, diabetic and addicted to junk foods long before they’re old enough to make informed decisions about these things.

SUMMARY Food producers spend a lot of money marketing junk food, sometimes specifically targeting children, who don’t have the knowledge and experience to realize they are being misled.

Best ways to lose weight
Whether we are looking to better our health or simply slim down for summer, burning off extra fat can be quite difficult and challenging.In addition to exercise and diet, various other factors can influence fat loss and weight.There are various simple steps we can take to enhance fat burning, easily and quickly.

Here are 14 of the best ways to lose weight faslty.

1. Start Strength Training
Strength training is a kind of exercise that requires you to contract the muscles against resistance. It enhance strength and build muscle mass. Most generally, strength training includes lifting weights to gain muscle.

Scientists has found strength training to have various health benefits, mostly when it comes to burning fat.Strength training decreased visceral fat in 78 people with metabolic syndrome. Visceral fat is a kind of harmful fat that circle the organs in the belly.

SUMMARY Strength training has been shown to enhance resting energy expenditure and decrease belly fat, mostly when combined with aerobic exercise.

2. Take high protein diet
Including more protein-rich foods in diet is a best way to decrease appetite and burn more fat.
In fact, various studies have shown that eating more protein in food is related with a lower risk of belly fat.

Another study indicates that high-protein diet can help metabolism during weight loss and preserve muscle mass. Increasing protein intake may also enhance feelings of fullness, reduced appetite and decrease calorie intake to help in weight loss

Examples of High-protien foods include seafood, dairy products legumes and meat.

SUMMARY Taking more protein may be related with a lower risk of belly fat. Enhancing protein intake can reduce appetite, preserve muscle mass, and lower calorie intake.

3. Try to sleep more
Sleeping earlier and taking a sleep of atleast 8 hours can help upsurge fat burning and inhibit weight gain.Various studies have shown a relation between weight loss and getting enough sleep.
However, everyone needs a altered amount of sleep, many studies have shown that getting at least 8 hours of sleep per night is related with the many benefits when it comes to body weight.

Make a sleep schedule and stick to it regularly , limit the intake of alcohol and reduce the use of electronic devices such as mobile phones and laptops etc. before bed to help support a healthy sleep cycle.

SUMMARY Getting enough sleep may be related with reduced hunger as well as a lower risk of weight gain.

4. Take vinegar in your diet
Vinegar is well known for its health-stimulating properties.In addition to its effects on blood sugar control and heart health enhancing our intake of vinegar may help enhance fat burning, according to some research.

Study shows that consuming 1–2 tablespoons (15–30 ml) of vinegar daily decreased people’s belly fat, body weight and average waist circumference over a 12-week period
Taking vinegar has also been shown to increase feelings of fullness and decrease appetite

SUMMARY Vinegar may help enhance feelings of fullness, reduce calorie intake and lower body fat.

5. Eat more healthy fruits
However it may look counterintuitive, enhancing intake of healthy fats may help maintain feelings of fullness and help prevent weight gain.Fat consuming a while to digest and can help gradual the emptying of the stomach, which can decreased hunger and appetite.

Study shows that following a diet rich in healthy fats from olive nuts and oil was related with a lower risk of weight gain compared to a low-fat diet. Coconut oil, avocados, seeds, and nuts are just a some examples of healthy types of fat that may have useful effects on fat burning.

SUMMARY Fat is digested gradually, so eating it can help decreased appetite. A more intake of healthy fats is linked with a lower risk of weight gain and reduced belly fat.

6. Drink healthy beverages
Change in sugar-sweetened drinks for few healthier selections is one of the simplest way to enhance fat burning.Sugar-sweetened beverages like juice and soda calories and offer some nutritional value.

Alcohol is high in calories and has the added effect of reducing our inhibitions, making us more probably to overeat Studies have shown that taking both alcohol and sugar-sweetened beverages is related with a greater risk of belly fat. Reducing the intake of these beverages can help decrease our calorie intake.

SUMMARY Alcoholic drinks and sugar-sweetened beverages may be related with a greater risk of belly fat. Water and green tea have been shown to enhance fat burning and weight loss. Skipping out sugar-sweetened drinks for few healthier selections is one of the simplest ways to enhance fat burning.

7. Fill up on fiber
Dissolve fiber absorbs water and moves through the digestive tract gradually, helping the person feel fuller for a large time . Increasing intake of Rich-fiber foods may protect against fat accumulation and weight gain.

Enhancing fiber intake stimulate feelings of fullness and reduced hunger. However a enhance of 14 grams of fiber per day was related with a 10% reduced in calorie intake.Vegetables, fruits, whole grains, seeds and nuts are some examples of rich-fiber foods that can enhance weight loss and fat burning.

SUMMARY A greater intake of fiber may be related with fat loss, reduced calorie intake and larger weight loss.

8. Drink Coffee
Caffeine is a basic component in just about every fat-burning additive, and for good reason. The caffeine found in coffee acts as a central nervous system promoter, enhance metabolism and increase the breakdown of fatty acids.

Studies found that caffeine intake can enhance energy expenditure and increase metabolism by 3–11%To enhance the health benefits of coffee, swap the sugar and cream. Instead, enjoy it with a small amount of milk to avoid the excess calories from stacking up.

SUMMARY Caffeine can enhance the breakdown of fat and increase metabolism. Studies found that greater caffeine intake may be related with greater weight loss.

9. Add probiotics to diet
Probiotics are a kind of valuable bacteria found in our digestive tract that have been shown to better various aspects of health. The bacteria in our gut play a part in everything from immunity to mental health.

Enhancing intake of probiotics through either additive or food may also help increase fat burning and keep your weight under control. Taking additives is a fast and simple way to get in a concentrated dose of probiotics every day.

Some strains of probiotics in the genus Lactobacillus may be mostly effective at helping fat loss and weight.One study found that in 28 people eating yogurt containing either Lactobacillus amylovorus or Lactobacillus fermentum bacteria decreases body fat by 3–4%

SUMMARY Taking probiotic additives or enhancing intake of probiotics through food sources may help decrease fat percentage and body weight.

10. Increase your Iron Intake
Iron is an essential mineral that has various important functions in the body. A deficiency in iron may effect the health of thyroid gland. This small gland in neck release hormones that regulate our metabolism.

Various studies have shows that low levels of iron in the body may be related with defective thyroid function and a interruption in the production of thyroid hormones

General symptoms of hypothyroidism, or reduced thyroid function, include fatigue, weakness,weight gain and shortness of breath. Correspondingly a deficiency in iron can cause symptoms like dizziness, fatigue, shortness of breath and headache.

Iron can be find in poultry meat, fortified grains, cereals and sea foods, dried fruits, leafy green vegetables and beans.

SUMMARY A deficiency in iron may be related with damaged thyroid function and can cause symptoms like shortness of breath and fatigue. Treating iron deficiency help in weight loss.

Frequently Asked Questions

  • What is the best method for losing belly fat

  • Eat a rich-protein diet.

  • Decrease stress levels

  • Avoid drinking alcohol

  • Drink more water

  • Do aerobic exercise

  • Eat plenty of soluble fiber

  • What are the 5 foods that burn belly fat?

  • Bananas

  • Berries

  • Green tea

  • Avocados

  • Yogurt

  • Does warm water burn fat?
    Warm water breaks down the fat in the body and mobilises them to molecules, making it simpler for the digestive system to burn them. Water warm aid people in burning fat more easily.

  • What should I stop eating to burn fat?

  • Avoid sugar-sweetened drinks

  • Eat high-fiber foods

  • Exercise daily

  • Track your food intake

  • Eat more protein

  • Can I lose weight by walking?
    Physical activities help us in losing weight. Walking is essential for weight control because it aids in burn calories. If we daily walk for 30 minutes we can burn about 150 more calories a day. The more we walk, the more calories will burn.

Conclusion
We can lose the weight by eating more healthy fruits, drinking a lot water, adding vinegar to the diet and by taking high protein diet. Strength training is a kind of exercise that requires you to contract the muscles against resistance. Including more protein-rich foods in diet is a best way to decrease appetite and burn more fat. Sleeping earlier and taking a sleep of atleast 8 hours can help upsurge fat burning and inhibit weight gain. Vinegar is well known for its health-stimulating properties.In addition to its effects on blood sugar control and heart health enhancing our intake of vinegar may help enhance fat burning, according to some research. Weight gaining is the biggest problem faced by the many people. Extra fat causes various diseases in persons and affect their health.

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