Written by How To Lose Weight At Home : There Are 10 Ways
The last two years have been very tough on our mental and physical health. In the pandemic, our body had to go through a lot to protect us, and with the quarantine, and due to lack of physical exercise, weight gain is a common phenomenon. While there’s nothing wrong with gaining those extra pounds. Wellness culture has gone a way to extremes when it comes to weight, it is not necessary to go to that length. However, in case it gets too tough, it is always best to consult a dietician or a nutritionist. Small steps can make a big difference and it is small lifestyle changes that help in weight loss. It is important to recognize the possible reasons for gaining weight and then start from there.
Make healthy eating choices
For those who are trying to lose weight, here are a couple of things to keep in mind.
1) Don’t skip your meals
It is advised that we shouldn’t skip our meals. Skipping meals result in our body trying to store fat which makes it more difficult to lose weight. Also, one tends to get hungrier when he skip meals and hence, eat beyond their capacity. Time your meals and eat them regularly to avoid the temptation of snacking.
2) Drink plenty of water
A good tip is to drink water just before you’re about to eat. Sometimes, we mistake thirst for hunger and end up overeating when all that our body needs is hydration. Drink seven to ten glasses of water on daily basis. When you drink plenty of water it not only curbs the hunger but also releases the toxins from your body.
3) Balanced intake of nutrients
You do not need to go on a diet or take drastic measures to lose weight. You may also reduce your carbohydrates intake because they hold a lot of water which adds to your weight and also causes bloating. However, that does not mean that you completely remove carbohydrates from the diet, because they give energy.
4) Exercise daily
One should maintain a basic physical regime even in the confines of their home. Go for basic exercises that allow your body to move and become flexible. While yoga asans are one of the ways to start like Veerbhadrasana or the Warrior Pose, you can go for simple exercises like, skipping, stretching, walking, etc.
5) Eat more fruits and vegetables
Make sure that your diet comprises vegetables and seasonal fruits and that are rich in vitamins, fibre, and minerals. Losing weight does not mean losing nutrition. Pay attention to the macro and micronutrients in your daily diet. It is always better to avoid processed food and limit junk intake. Stock up on healthy food like seeds , nuts, yoghurt, etc, and look for alternate options to processed food in case you begin to crave.
Give your body the care it ne
6) Limit your alcohol consumption
Alcohol is a major contributor to weight gain and it is advised to cut down on your intake. Alcohol is high in calories and so you should limit if not cut back your consumption completely to maximise your weight loss efforts.
Get enough shut-eye
7) Avoid sugary drinks
Liquid calories in the form of shakes, juices, chocolate milk, and carbonated drinks are some of the main reasons for weight gain. It is better to eat whole fruits rather than fruit juice. Fruit juice does not have any fibre present in them and in fact, has concentrated about of sugar and calories. It is easy to drink a lot of juice and gain weight quickly. Instead of using sugar for your coffee, tea, or desserts, use sugar-free alternatives to prevent caloric intakes like stevia, sucralose, and many more. Also, if the temptation to eat junk food is too much, then make sure to keep that food out of sight and reach.
8) Eat protein-rich foods
Increase the protein intake in your daily diet by including eggs, chicken, yoghurt, cottage cheese, etc. It is recommended that you should plan their breakfast, lunch, dinner, and snacks according to the schedule that does not include sugary drinks and processed food. A high protein diet will help boost your metabolism, keep you feeling full for longer and may also build your muscles for a stronger and better-looking body.
9) Caffeine to boost metabolism
Book a consultation with the nutritionist and accelerate your weight loss journey with the right kind of caffeine which suits your body. Green tea is also known for its fat-burning properties. One can also drink match, which is more potent. When taken in moderation, caffeine has a lot of health benefits including better memory, high energy levels, and decrease in fatigue, etc.
10) Get enough sleep
Getting adequate sleep is extremely important to lose weight and also to prevent weight gain in the future. You must have read it hundreds of times to get 7 to 8 hours of sleep every day. However, it is also crucial to sleep on time. Pay attention to your sleeping patterns and make a routine to improve your overall health.
Water is your best friend
Small changes to help you lose weight
Experts advise you to chew your food slowly and completely for the satiety factor and don’t hog on food. Instead of eating a few big portions, go for frequent smaller portions and keep a check on what you eat. It is recommended to read the labels of the food you buy and keep a count of your calories.
There are so many options for low- carb diet that are incredibly delicious. For example, for snacks, one can munch on popped lotus seeds or makhanas that are lightly fried in olive oil. Grilled or sautéed vegetables are always a delicious meal option with a protein on the side like chicken. Plan your meals in such a way that you should also treat yourself to the food you love, occasionally. For example, you can have a treat meal, once a week or once in two weeks. You’re supposed to lose weight, not torture yourself.
Allow your body to be flexible with what it wants while maintaining control over it. While a hot water bath cannot be the sole method, it does aid to lose weight by burning calories. It is not wise to expect a drastic change within a week or ten days. It is unnecessary to put so much pressure on your body and make it a chore instead of a learning experience, particularly with the pandemic still looming over our heads. It is also important to also be kind to our bodies and not hate ourselves for just gaining some weight. There are plenty of food options for those trying to lose weight. For example, lentils are rich in protein and fibre which helps in the satiety factor that is its ability to make us feel full with just a little amount. Oats are extremely rich in high soluble fibre and can be used in various recipes.
Cooking your food in olive oil also aids in weight loss and is considered a healthier alternative. Apart from these, almonds and walnuts can be mixed in salads, and they help to curb craving and aid in weight loss. Another favourite ingredient for weight loss is beans which can be used to make soups and stews.
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