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How to lose weight?

Soy-whey-protein-diet | Weight Loss Diet

How to lose weight? The question is getting very popular these days. Everyone is getting more and more health cautious, especially about their weight. In today’s lifestyle, because of sedentary work, unhealthy eating habits and physical inactivity, obesity is becoming common problem in almost every house. Obesity can lead to many problems like type 2 diabetes, heart disease, infertility and many more diseases. So, it is very necessary to know about how to lose weight.

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How to lose weight(Photo credit: Wikipedia)

To lose weight it is very important to follow healthy weight loss plan. A healthy weight loss is in which you follow a good healthy low calorie, low fat, high protein, and high fiber diet with good exercise plan.

Here are top 10 tips to lose weight in a healthy way:

1.     Eat small meals Every 3 hourly:

Eating small and frequent meals helps to boost metabolism, burns more calories, you don’t feel tired for whole day and also helps to consume fewer calories in next meal. Hence it is very much important to have your meal every 2-3 hourly in small quantity.

2.     Do not skip Breakfast:

When you skip your breakfast it means that you do not eat for around 16-20 hours. Which can affect your metabolism; it does not allow your body to produce some special enzymes which helps to metabolize fat. Another fact when you skip breakfast is you consume extra calories in your next meal. So it is very necessary to have your breakfast which includes all nutrients like carbohydrates, proteins, vitamins, minerals to lose weight. Some healthy options are: Oats Porridge, Museli, wheat flakes with meal, vegetable sandwich, egg omelet etc.

3.     Stay Hydrated:

Drinking lots of water throughout the day helps to lose weight. Drink 1 glass of water before every meal, it will help you to consume fewer calories and also keep you hydrated. Try to drink warm water whenever possible it gives additional benefits to lose weight.

4.     Love Fruits and Veggies:

Including more and more of fruits and veggies to your weight loss plan is the best way to lose weight. Fruits and veggies are rich in fibers, which helps to control your appetite and lose weight. Have at least 1-2 bowl of salad and 1-2 fruits every day.

 5.     Go for Proteins:

High protein diet helps to build muscle mass and lose weight. Try to include protein rich foods like skimmed milk, low fat paneer, curd, chicken, fish egg whites to your diet.

6.     Go low on carbs:

Cut down on starchy or sugary foods. These foods are rich in carbohydrates and instantly get converted to glucose and provide energy. So, cut down on foods like sugar, jaggery, potato, and sweet potato, Maida, refined flour or any processed food.

7.     Do not overeat: Do not fill up your plate too much at a time. Take smaller portion at one time and if required then only take it again. Your body gives signals when you are full so listen to your body and then eat. Chew your food slowly so that it will reduce your food intake and automatically help you to lose weight.

8.     Say no to junk:

Most of the junk foods are packed with sugar and fats which gives more calories and increases your weight. So, try to avoid having junk food, fried or sugary food and replace these food with healthy once.

 9.     Cut down on fats:

In any weight loss plan it is very important to cut down on fat intake because fat is the nutrient which gives highest calories among all nutrients. And it is not only necessary to cut down on visible fats like oil, butter or ghee but also to cut down on invisible fats like cream, cheese, mayonnaise, margarine etc.

10. 30 minutes is the Key to lose weight:

Along with the diet it is very important to follow a good exercise program. Regular exercise of 30 minutes daily helps to burn calories, lose weight, lowers cholesterol levels and good for overall well being.

 

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