You want to burn extra calories and lose some weight. Then, this blog might help you for good. Burning fats which is accumulated since many years is not easy. But the hard work pays it off and will give you results in the due course of time.
Health is everything, If you are not healthy you are nothing. Being mentally and physically healthy is not tough but it requires a little bit of care. People, due to carelessness in their eating habits tend to increase their weight rapidly, which gives growth to many fatal diseases.Person with heavy weight is not only suffered from many diseases, but also have low self esteem.
Before discussing the tips on how to cut off fats, I will be telling you the main reasons due to which you get extra fats accumulated in your body. Likewise, let’s get started.
Reasons for heavy weight gain
- Burning less calories than you eat.
- Having high carbohydrates and fats containing meal.
- Unhealthy eating habits or eating a lot of junk foods.
- Hormonal imbalance.
- Hereditary reasons.
- Medical conditions or diseases.
- High intake of sugar in diet.
Today, I am up with the most amazing tips, how we can you cut off the extra fat from our body and get slim and well toned body to give a boost to your self–confidence.
How to lose weight naturally by maintaining eating habits
1. Decreasing carbohydrates from the diet :
Carbs are very essential for the proper functioning of the body. But excessive intake of carbohydrates gives arise to high fat content in a human body. Foods such as Rice, Potato, Sugar, Bread, Corn and fruit juice are some of the foods that are high in Carbohydrates. Therefore, cutting the carbs from the diet to some extent will prove highly beneficial in losing fats from the body. So, For weight loss you got to let go some of these.
In order to maintain healthy weight and avoid bulking try to avoid high carbs foods. Keep a note of each meal whatever you eat. This will give you clear idea of what is affecting your body and what is not.
2. Don’t skip breakfast :
People today have a big misconception that skipping a breakfast would cause you to decrease weight fast. I would like to say a big “No” to it. As we wake up in the morning we are fasting whole night for more hour.So, having a breakfast re-energizes our body. So, we can have a heavy breakfast in the morning and skipping the lunch instead in fine. If you skip the break fast in the morning and don’t eat high energy giving diet it will make you very weak from inside and decrease your immunity power and strength. It may invite some chronic diseases as well.
Losing weight does not mean not eating anything. You must have breakfast early in the morning and that must be heavy. Go and grab some healthy breakfast.
3. Drink a lot of water :
Our body is consists of 70% of water. Drinking water is very essential to a human body. Water helps in removing all the bad toxins from our body in the form of urine. So, The normal human body needs at least 4 to 5 liters of water per day. Drinking water not only helps in removing toxins but also helps to eliminate the fat contains that are inside. It assists in improving digestion. Besides that it aids in removing all the dead cells from the body and helps in germination of new cells. As per medical results drinking about 1 litre of water every morning in the empty stomach cures all the stomach and digestion problems. If we do so we can surely get best results.
Water helps to discard all the unwanted and harmful toxins present in the body. Therefore, we must drink at least 4 to 5 litres of water daily.
4. Green Tea:
Herb(Green tea) is rich in Anti – oxidants and Bio – Active compounds which boost metabolism and increases fat burning rate. If you are into cutting of your weights then trust me you got to drink green tea daily in the morning. Since ages, due to its benefits a lot of people use green tea to cure many diseases such as indigestion, gastritis, and other infections. Green tea not only help in decreasing weights but also has amazing other health benefits. If you are suffering from high blood pressure problem then green tea is the medicine which can make your blood pressure constant and stable in minutes.
Green tea has such medicinal properties which helps to reduce unwanted fats that are present in the body and ultimately promotes well toned body. It is recommended to have it once in the morning.
5. Decrease intake of sugar :
Sugar is the main and the number one reason why you are unable to lose weight after trying a lot or why your weight is increasing per day. Sugar has a lot of calories which play the negative role in making you sick and disturbing your health functions. In other words, it is the reason behind thirty percent of health problems you face indigestion to infections. The report has found out that about 20% of your unhealthy weight increases due to the intake of sugar.
You don’t need sugar to be added as a preservative in your diet. Most of the food contains natural sweetness in it. You don’t need to add it extra. If you are very serious in decreasing weights and cutting unhealthy fats, just avoid sugar.
Intake of high sugar leads to increase in many problems in the body. It is recommended strictly to be away from sugar. It is very harmful. Our body does not need that in high amount.
6. Increase protein intake to lose weight:
Protein helps to decrease in fats and increase in healthy muscles. Protein are really essential for health. If you are into cutting phase or in the phase to lose weight then you should increase the protein intake by double than you normally take. If you increase your protein intake per day than this will probably aid to lose some mass. Likewise, if you increase your protein consumption then you should take care that you drink enough water along with it. If you have more protein and there is water deficiency in the body then you can have kidney or live problem. Therefore, you should make sure that you drink enough water.
Protein are always good for body development and increase muscle mass. It helps to manage fat content in the body. If you are having high protein diet do not forget to drink enough water.
How to lose weight through exercise
Body does not respond sitting at one place. If some body seriously want to lose weight they have to gear up for some exercises. Exercises like: Running, Cardio, Stretching, Skipping, Yoga or doing Zumba can do good. Trust me if you maintain your diet and lose some sweat daily you can achieve a well toned body. Exercising on a daily basis gives arise to happy hormones decreasing stress hormone which will ultimately give a boost to self esteem and confidence
1. Running :
Cutting and Running is directly proportional to each other. When you run for around half an hour daily it will promote a well toned body. The question might come how running promotes decrease in weight? here is the answer running creates vibration and movement of all the body parts from legs to hands and with the help of sweat it helps to discard all the unwanted fats that are stored in the body since a long period of time. If you want result you will need patience since Rome was not built in a day it will take time and ultimately you will get the results. If I have to point out the time you will start having results with in a month through daily practice.
Running is very helpful to everyone. It not only promotes in weight loss but also it is important to maintain healthy body balance.
2. Yoga :
Yoga has been a helpful to maintain a physical and mental balance since ages. All the saints in the past used to practice the science of yoga to attain mental and physical toughness. Similarly, Talking about yoga to boost weight loss it helps to to stop the growth of undesired fatty substances that are present in the body. Above all, It makes body flexible and gives a proper shape to the body. Besides that, it also promotes mental strength which ultimately helps to reduce stress and keeps an individual away from depression.
To sum up, Yoga promotes healthy life by aiding to healthy mind and healthy body. Similarly, Yoga makes an individual physically and mentally strong. Therefore, One should practice yoga every day and early in the morning.
3. Gym and Weight Training :
In today’s era, Many people are conscious about there health and want a very good looking body. As per the, Human health report 2018, It is found that people who are involved in weight training has been increases by 40% as compared to 2016, Which is a remarkable growth in numbers. Similarly, Talking about its importance to aid weight loss it helps to remove unwanted fats from the body and gives arise to healthy muscles. Besides that, it helps to maintain a proper blood circulation all over the body and keeps away many harmful diseases.
If you also belong to the category of a person who want healthy body then one should practice the art of weight training. Please take the help of the certified trainer to train you as for the beginners there is high chances of injury.
4. Sleep :
A normal human body needs at least eight hours of sleep per day. You have to relax your body from each and every hard work you have done whole day. Sleeping less than that is required by a body can make you fall into the trap of many diseases. Not only that having less hour of sleep give arise to stress and can make you very depressed. Depression and stress is one of the main reason for weight gain and obesity.
If you want to see results of weight loss in the body the thing you got to do is relax and just go to sleep. Likewise, Sleeping reduces stress and makes you happy.
Do’s and don’ts if you want to lose weight
- Avoid fats and high carbohydrate foods.
- Do not smoke or consume alcohol.
- Exercise and practice yoga on a daily basis.
- Avoid sugar and sugary products.
- Consume green and leafy vegetables.
- Intake of water.
- Don’t skip breakfast.
- Count your calories.
- Avoid junk foods.
- Discard fizzy drinks.
- Avoid red meat.
Foods that aid to lose weight
1. Avocado :
In order to lose weight you need to cut off calories from your diet. One whole avocado contains around 250 to 300 calories and a lot of healthy fats. So, If you are looking after losing weight then it is best essential to add this in your diet instead of going after junkies. Not only that, Avocados are best to boost metabolism.
If you are into losing weight and have no idea on what to eat. Go and grab one of the avocados and eat it. These are yummy, high in calories yet healthy.
2. Green and leafy vegetables:
These foods are low in calories and high in fibre which is helpful for stomach and bowel health. Hence, Add some vegetables in the diet.
greens and leafy vegetables to lose weight :
- Beet roots
- Micro Greens
You should add greens at least in the one meal of your diet. It will help is proper digestion of all the foods that you eat and will foster the healthy bowel movement.
3. Egg Whites :
“Losing weight and high in protein food” here you go eggs are the perfect match. Egg white are the best food to have in your diet. You can get about 70 calories to 80 calories in 1 whole egg. About 30 calories to 40 calories in egg whites. Therefore, please discard egg yolks as it can give rise to belly fats.
Have egg white avoiding egg yolks will help in decreasing weight .
4. Beans and peas :
Similarly, as mentioned above Beans are high in protein and fibre. High protein and fibre foods will help you maintain the proper balance of weight. Ultimately, Beans and peas are useful for heart health and mental health as well. Hence, We should contain beans and peas in the diet.
Contain Beans Such as chickpeas, Kidney beans, Peas, Lentils, Black beans, Soya beans.
5. Nuts :
Nuts are always the best source protein, fats and fibre. Therefore, it promotes healthy body and aids mental health.
Some of the nuts to lose weight:
- Cashew Nuts
Eat nuts to around 50 grams to 100 grams daily. This will probably help you to burn the fats that are contain in the body.
6. Chia Seeds :
These seeds are the good source of omega 3 fatty acids and contain adequate amount of fibre as well as protein. If you add one to two table spoons of chia seeds in your meal. It will help you to remove the starving for a long period of time. Above all, Your stomach will feel full for the longer period of time. Similarly, If you eat less then it is of the known fact that you will lose some weight.
The best food that is useful to make you lose weight is chia seeds. You can add chia seeds in almost everything from your break fast to dinner.
7. Chicken :
Chicken are the most liked non vegetarian foods that is eaten by most of the people in the world and mainly who are into weight training and who are fitness freaks. They use it in their meals because it is rich in protein and have very less fat content. Hence, If you are the one who want to lose weight you must add chicken in your diet.
One hundred grams of chicken contains about two hundred thirty nine calories and around twenty five grams of protein which is in very high amount as compared to other foods.
If you are using chicken for weight loss. Then, Chicken should not be made with a lot of oil and spices as it could increase the fat content in it.
The above mentioned foods are high in protein and less in carbohydrates. As a result, high protein foods are very helpful to in the promotion of weight loss and increase in muscles. Therefore, Increase the intake of protein in the food.
Some of the FAQ’s on how to lose weight fast
Based on your ability and hard work, If you follow the above mentioned steps then you can start seeing the results in your body with in 1 month. Likewise, Just follow the steps and keep patience.
Protein is essential for a body to lose weight from the body. As per my recommendation you might need about 2500 grams to 4000 grams of protein depending on your body weight. One recommendation that I have to give you is if you are having high protein diet then you should drink a lot of water to discharge all toxins. As a result, it might cause kidney or liver problems. So, Drink adequate amount of water.
If you are eating those foods that are high in protein that you must drink four to five litres of water on a daily basis.
The answer is No. Red meat are high in calories and fats. So, If you eat red meat and you are into losing weight then I am sorry you are diverted from your goal. If you eat red meat then it might not help you do good. Therefore, Please do not eat such food. You can go for chicken instead.
Yes, Whey protein aid weight loss. You can have 2 to 3 scoops of whey mixed with water to lose weight. Therefore, It can promote weight loss. Hence, If you are taking whey in high amount better in take a lot of water.
Likewise, In conclusion in order to sum up the blog I just want to express that go through the post deeply. You will surely get answers to all your queries in the blog itself. Try hard, Eat healthy until then see you in the next blog.