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WEIGHT LOSS

Weight loss is the major problem faced by all. lifestyle has become so busy that individual cant make time for their body. its very important to take at least half an hour from the busy schedule to stay physically and psychologically healthy. staying healthy is the biggest asset that human being can gain in this world these days.doing exercise keeps us healthy in physical aspect while yoga gives us internal peace of mind. 

Aiming to lose weight? According to a study, choosing the wrong meal (no matter the quantity) can leave you craving for more. When it comes to crushing hunger, it’s not about when you eat; it’s about what you eat. If you want to lose weight, curb your appetite by avoiding the foods that make you more hungry.

Kathleen Alleaume, a nutritionist and an exercise scientist, has listed a number of eatables that are to be avoided while on a diet:

Salty snacks: Snacks preserved with sodium are generally highly refined, without filling you up. A study shows that added salt makes people eat more. Besides, all that sodium leaves you thirsty.

Salads: Salads are the epitome of diet-friendly lunches but if your salad is all kale, cucumber, and spinach, chances are that you’re not getting enough satisfying sustenance to keep you going until dinner. Adding a topping of protein (boiled eggs, chicken, salmon, or legumes), with slow-burning carbs (like roasted sweet potato, corn or brown rice) and a little fat (feta, nuts, seeds, tahini or avocado) can help settle those hunger pangs.

Rice crackers: Rice crackers contain small traces of fibre and are made from highly refined rice that make our insulin levels spike, causing blood sugar to crash, making us feel hungry again, even if we have just eaten.

Juices: Juice cleansing has become a popular way to lose weight fast, and while you will be sipping on antioxidant-rich and hydrating elixir, the lack of fibre means your body absorbs the calories quicker. Stay full while chewing your calories instead, so the brain receives hunger-combating cues that help you get from meal to meal.

Alcohol: Research has shown that alcohol flicks the brain into starvation mode. This increases appetite and explains why we reach for snacks after a night on the town. What’s more, alcohol calories can’t be stored in the body, so the only way you can dispose of alcohol is to metabolise it for energy. So avoid binge drinking if you want to avoid binge eating.

In weight loss 80% role is of diet and 20% role of exercise with strong dedication and devotion

Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry.

Assemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20–50 grams and significantly lower your hunger levels.

Resistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective.

Having one day each week where you eat more carbs is acceptable, although not necessary.

Here are 10 more tips to lose weight faster:

  1. Eat a high protein breakfast. Eating a high protein breakfast could reduce cravings and calorie intake throughout the day 
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  2. Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body 
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  3. Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months 
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  4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of 
  5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help 
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  6. Drink coffee or tea. Caffeine boosts your metabolism by 3–11% 
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  7. Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
  8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones 
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  9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time 
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  10. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain thanks and regards  Dr.Jaishree Tiwari


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