Introduction
There are many diets that promote rapid weight loss—they make you feel hungry and can't eat anything. But what good is losing weight only to gain it back? To keep off several pounds permanently, it's best to lose weight gradually, and many experts believe you can lose weight without going on a "diet." You just need to make a few lifestyle changes.
One pound of fat equals 3,500 calories. By reducing 500 calories a day through diet and exercise modifications, you can lose about one pound a week. If you just want to maintain your current weight, eliminating 100 calories a day is enough to help you lose one to two pounds, which is the average adult gains each year. Try one or more of these simple, painless plans to help you lose weight without going on a “diet.”
Eat breakfast every day
Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. “Studies show that people who eat breakfast have lower BMIs and perform better at school or in the boardroom than those who don’t.” A bowl of cereal with fruit and low-fat dairy is just the perfect way to get your day off to a quick, great start.
Chew your food
Set a timer for 20 minutes and watch yourself eat slowly. This is one of the key habits to practice for losing weight without a complicated diet plan. Bite into each bite and savor it until the bell rings.
More sleep, less weight-Sleeping an hour more each night can help a person lose 14 pounds over a year, according to researchers at the University of Michigan, who say burning 2,500 calories a day can help you lose 6 percent of your calories by doing nothing but sleeping instead of doing inactive activities-like eating mindless snacks.
Eat more vegetables
Serve three vegetables with dinner tonight instead of just one, and you'll eat more without really trying. More variety tends to make people eat more food-and eating more fruits and vegetables is a great way to lose weight.
Drink soup
Have soup at the beginning of a meal, as it keeps your appetite in check and slows down the process of eating. Avoid creamy soups-they can be high in fat and calories.
Look at your old skin-tight clothes
Hang up an old favorite dress, skirt, or jeans and look at them every day. Keep your eyes glued to them. Choose an item that's a little smaller so you can wear it as a reward pretty soon. For your next mini goal, pull out last year's cocktail dress.
Make a Better Slice of Pizza
Choose vegetables instead of meat to top your pizza and you'll cut 100 calories from your meal.
Cut Down on Sugar
Replace sugary beverages like regular soda with water or zero-calorie fruit juice and you'll avoid 10 teaspoons of sugar.
Use a Tall, Thin Glass
Use a tall, thin glass instead of a short, wide glass to cut calories from liquids without dieting. You'll drink 25% to 30% less juice, soda, wine, or any other beverage.
Limit Alcohol
Alcohol has a gram more calories than carbohydrates or protein. It can sap your resolve, causing you to mindlessly eat chips, peanuts, and other treats beyond your normal limit.
Drink green tea - Drinking green tea may be a good weight loss strategy.
Take up yoga and meditation
Women who practice yoga have a greater ability to lose weight than those who don't. What's the connection? People who practice yoga regularly take a "mindful" approach to what they eat.
Eat at home
Cook meals at home at least five days a week. A Consumer Reports survey found that this habit was at the top among people who were successful in losing weight. Sounds challenging? Cooking can be easier than you think.
This is how you can help children lose weight!
Complaints of obesity are increasing among children these days. Obesity causes physical as well as mental problems. Many times children start suffering from inferiority complex due to obesity. In such a situation, the increasing obesity problem among children can be reduced by taking these measures.
Exercise
To reduce obesity, inculcate a habit of workout in children, encourage them to keep their body fit and if possible, you also exercise with them. This will boost the child's morale and he will focus on exercise with more enthusiasm. Tell them the benefits of yoga. Also, joining a health club is also a good solution. Ask them to play outdoor games. This will keep the weight of children under control.
Expert advice
If your child's obesity is increasing continuously, then take it seriously and consult an expert about it. Rapid weight gain of the child can also be a sign of some disease. In such a situation, expert advice will prove to be effective and you will know the reason for the child's weight gain.
Healthy diet
To lose weight, it is very important to take special care of children's diet. Actually, children like junk or fast food very much, which are most responsible for increasing obesity. Stop children from eating such food. Make sure to include pulses and green vegetables in their food. Keep children away from high-calorie snacks and excess chocolates. Give them a healthy diet.
Lose weight by drinking lukewarm water
Water is very important for our body. Humans cannot live without water, but lukewarm or hot water is also no less beneficial. It is a storehouse of qualities. Drinking lukewarm water reduces obesity.
Lukewarm water is very beneficial for people suffering from obesity. Drinking a glass of lukewarm water half an hour after eating reduces body weight. The reasoning behind this is that lukewarm or hot water removes toxic elements from the body. This speeds up the process of cleaning the dirt of the body and the dirt comes out through the kidneys.
Apart from this, drinking slightly warm water also relieves constipation. Bathing with warm water removes fatigue and improves the skin. Using warm water not only reduces weight but also balances blood circulation. Drinking lemon and honey mixed with warm water increases immunity, as well as this mixture is also beneficial in reducing weight. For proper care of kidneys, one should drink lukewarm water twice a day in the morning and evening. This helps in flushing out the dirt present in the body and keeps the body clean.
Control the growing belly by avoiding certain things in food
Often many diseases start with the problem of belly fat. According to a health expert, we can avoid belly fat by reducing the amount of salt in our food and consuming more and more fiber-rich food rich in potassium.
Gastroenterologist Robin Chutkan, who has established Digestive Center in Washington, USA, has said in his new book that women have more complaints of belly fat than men. The main reason for this is that the length of the intestines of women is more.
According to the website femalefirst.co.uk, Chutkan has told in his new book that there are some basic differences in the digestive system of men and women. Therefore, some precautions should be taken to prevent belly fat.
Some special suggestions of Chutkan are as follows-
Using too much salt in food can also cause bloating. Consume a maximum of 1500 milligrams of salt in a day.
Eating a mixed amount of food containing soluble and insoluble fiber is the best way to stay fit and slim. Avoid overfullness of the stomach, as it causes constipation.
While sodium maintains the level of water in the body, potassium is helpful in getting rid of excess water. Consuming potassium-rich foods like bananas and sweet potatoes helps in slimming the waistline.
Consuming adequate amount of water helps the fibers in the food to do their work in a better way and keeps constipation away.
Stay away from foods that are difficult to digest, such as sugar or fatty foods.
Our body cannot easily digest flavored beverages, low-carb and sugar-free foods.
The bacteria present in the large intestine try to ferment them, which causes gas to form in the stomach and the stomach bloats.
With the help of these two exercises, your belly will be reduced
If you are troubled by your belly and are working out with all your might to get it in shape, then stop for a moment and think whether you are making yourself sick in the process of removing excess fat from your body.
Everyone wants to become fit by reducing the belly peeking out of his shirt or T-shirt. And for this, many people work day and night doing different types of exercises. But they do not know that instead of benefiting from this, they are not getting harmed.
Yes, fitness experts say that people who are maintaining an exercise routine to lose weight should be careful and first decide which exercise and how much exercise is better for them. People who do all kinds of exercises without thinking, can suffer harm instead of benefit. You will be happy to know that not many but just two exercises are enough to reduce your weight. But along with exercise, it is also important to take care of diet and daily routine. So let's know which are these exercises and what is the right way to do them.
Cattle ball swing
In group classes, you will be taught to do plyometrics (a type of exercise that involves very fast movement). In this, you have to jump over a table by tying weights. But jumping over a step up bench and tying dumbbells or light weights to your ankles during that time can be dangerous, as it can cause injury.
Although jumping burns a lot of calories, it is also true that jumping with weights can stretch a tissue or muscle or even cause injury. Fitness experts say that if you want to jump, then do the cattle ball swing. Dumbbells and barbells should be used only in resistance training programs, where the trainer keeps a keen eye on all your movements.
For kettle ball exercise, one has to stand bent (half bend). After this, a little gap is made between both the legs and the cattle balls are held in both the hands and swung by lifting them up to the shoulders through the middle of the legs.
Boat Style
This exercise of stretching the body in the shape of a 'boat' is a very effective and beneficial exercise to reduce belly fat. To do this, sit on the ground, in such a situation both your legs should be straight. Now raise both hands and inhale and bend down and touch both the toes with the hands. During this, try that your knees touch your shoulders. Do this exercise three times a day. In a few weeks you will be able to feel the reduction in your belly fat.
Do not take fad diets. Detox is not a good way to lose weight. Rapid weight loss can prove to be dangerous at times. Fad diets prevent you from becoming obese but it can cause many health related problems and in many cases you become even more obese than before. Eat nutritious food on time and eat a little less than hunger.
To lose weight, first contact a dietician and get a diet plan made according to your needs so that you can lose weight in a healthy way and exercise can also have full effect. Better results can be achieved by taking both diet and exercise together for weight loss.
If you exercise on an empty stomach, obesity will vanish
Another mantra has come to get rid of obesity. Recently, a research has revealed that obesity vanishes quickly by getting up early in the morning and exercising regularly before breakfast. According to the research, people who exercise after breakfast can reduce their obesity by 20 percent more than those who exercise after breakfast.
Through this study, the researchers tried to find out whether waking up in the morning and exercising after staying hungry all night increases hunger and people eat more food. Under the study, 12 active people were asked to exercise for some time on the treadmill at around 10 am. These included both types of people who exercised before and after breakfast.
Later, all the participants were given chocolate milk shake and pasta was given in lunch. The participants were told that they can eat to their heart's content. The group of researchers Emma Stevenson and Javier Gonzalez found that participants who exercised without breakfast did not feel the need for more food during the day. Participants who exercised on an empty stomach managed to lose 20 percent more fat than those who exercised on an empty stomach.
