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.
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 ■■■■■■■, 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
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What is the best method for losing belly fat
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Eat a rich-protein diet.
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Decrease stress levels
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Avoid drinking alcohol
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Drink more water
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Do aerobic exercise
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Eat plenty of soluble fiber
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What are the 5 foods that burn belly fat?
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Bananas
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Berries
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Green tea
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Avocados
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Yogurt
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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?
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Avoid sugar-sweetened drinks
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Eat high-fiber foods
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Exercise daily
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Track your food intake
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Eat more protein
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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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