11 Tips for Guaranteed Weight Loss
Weight Loss is the most discussed topic around the globe when it comes to healthy living. Bodyweight consist of many things such as bones, fat, muscles (Organs and tissues) water, etc. Body fat generally accounts for 10 to 20 % of body weight in an adult male and 25% in adult women. Anything above this percentage is overweight and if it is above 40% then it is known as OBESITY.
In this article “11 Tips for Guaranteed Weight Loss” you will read easy to adopt weight-loss strategies which will help you reduce weight easily “GUARANTEE”. Happy reading.
Weight Charts are good indicators to find out whether you are overweight or not. BMI or Fat Calculators are also good ways to calculate where you stand.
BMI CALCULATION FORMULA
BMI = Weight (KG) / (Height in meters)2
Where do you stand?
- Under weight = Less then 18.5
- Normal weight = 18.5 to 24.9
- Overweight = 25 to 29.9
- Grade 1 Obesity = 30 to 34.9
- Grade 2 Obesity = 35 to 39.9
- Grade 3 Obesity = More than 40
Excess body fat adversely affects the working of vital organs such as the heart, liver, and kidneys. Some Joints of the body such as hips, knees, ankles, and spine also take a heavy toll due to excess weight. Needless to mention here that Overweight increases the risk of diabetes, high blood pressure, heart attacks and other life-threatening diseases.
What are the Causes?
The most common cause of obesity pandemic is overeating, most people eat more than the body needs. Eating sugary and processed foods, bakery items, lack of exercise, sedentary lifestyle, and a medical condition called hypothyroidism are some other causes of weight gain.
Other causes such an aging, pregnancy, psychological disorder such as depression, stress, and anxiety, steroid medication also leads to obesity.
11 Weight Loss tips
Set a Realistic Goal
First, you need to be realistic, you have taken 10 or maybe 20 years to put on the weight, so be patient and set realistic goals for yourself. 3 to 5 KGs of Weight loss per month is achievable and you need not take any drastic measures to achieve it.
Incorporate Fasting as a Way of Life
It is a fact that the weight loss journey starts from the kitchen. Fasting (With Medical Supervision) is not the only but surely one of the best methods to shed weight. It’s not a diet but a way of life.
Many cultures across the globe have practiced religious fasting with great benefits. It is a tried and tested method for centuries. But, mind well you have to fast and not starve, Starvation is the state when the body is forced to use vital tissue to survive. While fasting you abstain from eating for a particular period of time deliberately.
Initially start with 2 or 3 days of water fasting a week or 16 Hours fast for 4 to 5 days a week and gradually increase it to OMAD or One Meal a day. Try to eat more vegetables, fruits, and whole-food during the eating window. Caution: Patients with diabetes, children, athletes, and pregnant women should not fast or do so under medical guidance.
To Learn More on intermittent Fasting Visit https://thefastingmethod.com/
Counting Calories is always a confusing and cumbersome process if one has to do it on daily basis. We recommend using your hands to get a general idea of the approximate serving size. Yes, this is not accurate but it is simple to use the method. You should eat 1 Palm full of protein, 1 hand full of complex carbs, 2 or 3 hands full of vegetables, 1 hand full of fruits, and 1 thumb full of healthy fats every day.
Nevertheless, a number of factors decide how much calories one should consume, still, If you are not sure about how much calories you should consume we recommend seeing a registered dietitian.
Foods to eat
Juices of Cabbage, Palak, Celery, Pineapple, lemon, orange, and grapefruit. Include high water-containing foods which, like fresh juices of watermelon, papaya, orange, grapefruit, pineapple. Vegetable salads made from raw beet, cucumber, tomato, radish, carrot, and cabbage.
Seeds, nuts, and whole grains also should be taken in moderation. Vegetables such as bitter gourd and drumstick are good for losing weight.
Foods to avoid
Red Meat, Bacon, Butter, Cream, ice cream, sauces, fried foods, chocolates, cakes, bread, candies, biscuits, puddings, sweets, canned fruits, jams, soft drinks, potatoes, alcohol, and other acidic fruits.
Bottom line is trying to avoid or eliminate the use of nonhealthy fats and carbohydrates
Exercise 4 to 5 times a week, is the next most important strategy for weight reduction after a healthy diet. Along with cardiovascular and yoga exercise, strength training has proved to be the key to weight loss.
In fact, many experts say that weight training is more effective than cardiovascular exercise, as muscle burns more calories while you are doing nothing or let us say it increases your resting metabolism. Whereas cardiovascular exercise burns calories only when you are actually doing the exercise. It is advisable to have a good personal trainer to guide you.
However, if you are obese and suffer from an ailment it is recommended to take medical advice before starting any exercise program.
- Eat only when you are hungry
- Exercise regularly
- Play an outdoor sport of your choice
- 7 to 8 hours of sound sleep
- Rise early, sleep early
- Chew your food properly
- Don’t watch TV or talk while eating
- Keep yourself hydrated by drinking 2 to 3 liters of water every day
- Avoid negative emotions such as anger, anxiety, worry, jealousy, etc
- Laugh, Laugh & Laugh
Yoga and other Therapies
Practicing yoga along with regular exercise is beneficial for weight loss. Perform Asans like Sarvangasana, Halasana, Shalabhasana, Bhujangasana, Kunjal, Jalaneti etc.
Pranayams like Kapalbhati and Bhastrika
Other Therapies like Sun Bath, Steam Bath, and massage are very effective.
Fat Burners and other Supplements
Fat burners are nothing but a mix of caffeine, green tea and other ingredients that raise the metabolism. This may not be good for overall health. Fat burners and other supplements cannot or never replace good exercise and a healthy diet, and if at all if your fat burner does work you still need to workout it order to burn out those extra calories.
- Honey is excellent for weight reduction take 10 grams of honey in warm water every morning empty stomach.
- Ginger, enhances satiety, as it reduces the craving for foods and works as a natural appetite suppressant.
- Apple Cider Vinegar: Taking a teaspoon every day before sleeping is very effective for weight loss. The tartaric acid in Apple Cider Vinegar will burn body fat while you sleep
- Green Tea: Green tea is loaded with EGCG, many nutrients, and essential minerals like zinc, selenium, and chromium that is beneficial for weight loss and maintaining overall health. It is recommended to have 3 to 4 green teas a day.
Important to Note
Understanding the Weight Loss Plateau: Once you incorporate these strategies we are sure you would shed some weight fast in the first couple of months, but it will also decline your metabolism which will burn fewer calories than you did in the first couple of months. So suddenly some people will experience that they have stopped losing weight, but need not worry about its temporary.
A simple solution to fight the plateau
- Try to cut the carbs intake even further, some days without carbs would also help.
- Increase the duration or intensity of the workout or change the training methods.
- Start eating more fiber but never skip eating protein and good fats.
Being overweight or obese affects one’s self-esteem and it is harmful to one’s health. There is no short cut or overnight fix to weight loss, healthy lifestyle changes is the only way to lose weight. The strategies are given in “11 Tips for Guaranteed Weight Loss” would surely be very very useful for those who have decided to take control and win the battle against fat. Stay fit and healthy.
“What sculpture is to a block of marble, fasting is to the overweight”