Losing weight is a topic on which you get to hear different opinions. People give one suggestion after another or diet plan, according to which losing weight is like a child's play. But you know the reality that how challenging it is. That is why I am sharing with you today, in Hindi, to lose weight. The science of weight gain is very simple. If you are eating and drinking as many calories as you do not burn, then your weight is sure to increase. Actually, the remaining calories get collected in our body in the form of fat and our weight increases.
Before starting the process of losing weight, you should know whether your current weight is correct or not. For this, please read this article How to know whether your weight is correct or not? From here you will be able to know your body mass index. BMI is a very simple tool which tells you how much fat you have in your body according to your weight and height. Your BMI tells you which weight category you fall in:
Now if you are overweight or obese then only you need to reduce your weight. And if you need it then you should also know what is the reason for the condition you have reached. Generally there are two reasons for weight gain:
Food: The main reason for weight gain is our food. If the amount of calories in our food is more then the chances of weight gain increase. By consuming more fried food, fast food, desi ghee, cold drinks etc., more calories than required get accumulated in the body which we are unable to burn without extra effort and the result is seen in the form of our increased weight. If you know how many calories your body needs every day and consume only that much then your weight will not increase.
Being inactive: If your routine is such that you do not have to move your hands and legs much, then it is almost certain that you will gain weight. Especially those who stay at home or work by sitting on a chair all day, should deliberately include some physical activity in their daily life. For example, use stairs instead of walking, play a game of your interest, like badminton, table tennis, etc. If you can get a treadmill or gym cycle and use it regularly, it will be very beneficial. However, the cheapest and simplest solution is that you make it a habit to walk for some time every day.
But apart from this, your weight can increase due to many other reasons. You can see other reasons here: 10 major reasons for weight gain
Now that you know the reason for weight gain, it depends on your willpower and knowledge to lose it. Hope this information will be useful to you.
Tips to lose weight
1. Be patient: Remember that your weight today is not a result of two days or two months. It is the result of your lifestyle that has been going on for a long time. And if you want to lose weight, then you definitely have to be patient. Benjamin Franklin's quote - "He who has patience can get whatever he wants" always inspires me. So you too be prepared that this work will take time. It is possible that you may not see any difference in your weight in the first one or two weeks, but this is the time when you have to stay strong, have patience, have courage.
2 Believe in your efforts. More than anything else, it is important that you believe in the efforts you are making to lose weight. If on one hand you are going to the gym every day and on the other hand you are telling your friends that there is no use of going to the gym, then your subconscious mind will also believe this, and you will really not get any result of your efforts. It is very important to talk positively to yourself. Tell yourself that, "I am getting fit", "I am getting results", etc.
3. Visualize: Think of yourself as you want to look. Believe me, this will help you lose weight. If you want, you can put a picture of yourself on the wall of your room or computer screen as you want to look. Seeing yourself like that every day will make that thing even more possible.
4. After breakfast, make water your main drink: Take orange juice, tea, milk etc. at breakfast but after that use only water for drinking throughout the day. Do not touch cold drinks and also control your intake of tea and coffee. This way you will reduce your calorie consumption by about 200-250 per day.
5. Use a pedometer: This is a device that counts your every step. Attach it to your belt and try to walk 1000 extra steps every day. People who are overweight usually walk only 2 to 3 thousand steps in a day. If you add 2,000 more steps to this, your current weight will remain intact and if you walk more than that, your weight will decrease. The price of a standard pedometer ranges from Rs. 1000 to 1500.
6. Keep a small diary with you: Write down everything you eat. Research has shown that people who do this consume 15% fewer calories than others.
7. Know how many calories you eat, and add 10% to it: If you think you eat 1800 calories every day and still your weight is not under control, then you are probably estimating your calorie intake wrong. Usually if you add 10% to your estimate, your estimate will be more accurate. For example: 1800 + 180 = 1980 calories instead of 1800.
8. Instead of eating three times a day, eat small meals 5-6 times a day: In a research done in South Africa, it was found that if a person eats small meals 5-6 times a day instead of eating in the morning, afternoon and evening, he consumes 30% less calories. And even if he is taking the same amount of calories as he takes in three meals, then also by doing this the body releases less insulin, which keeps your blood sugar right and you also feel less hungry.
9. Walk for 45 minutes every day: Walking for 30 minutes every day will not let you gain weight, but if you want to lose weight, you should walk for at least 45 minutes every day. If you do this every day, then even without changing your diet, you can lose 15 kg weight in a year. And if you do this work in the fresh air in the morning, then it is a different thing altogether. But for this you will have to develop the habit of getting up early in the morning.
10. Use more of blue color: Blue color reduces hunger. This is the reason why most restaurants use this color less. So use blue plates, wear blue clothes, and put a blue tablecloth on the table. On the contrary, avoid red, yellow, and orange colors while eating, they increase appetite.
11. Donate your old clothes: Once you have reached the right weight, donate your old clothes, which are now loose on you, to someone. Doing this will have two benefits. Firstly, you will feel happy to donate something and secondly, you will have one thing in your mind that if you become fat again, you will have to buy so many clothes again. This will encourage you to keep your weight right.
12. Use a smaller plate for eating: Studies have shown that no matter how hungry you are, if there is less food in front of you, you will eat less, and if there is more food, you will eat more. So it will be better that you use a smaller plate which can hold less food. Similarly, use smaller cups for tea and coffee. Eating food repeatedly increases your calorie intake, so eat as much food as you need at one time.
13. Put a mirror in front of where you eat: In a study, it was found that people who eat sitting in front of a mirror eat less. Perhaps seeing their shape reminds them that it is more important for them to lose weight than to eat outside.
14. Eat water-rich food: A research by Pennsylvania State University has found that eating water-rich food, such as tomatoes, gourd, cucumber, etc., reduces your total calorie consumption, so use them as much as possible.
15. Use low-fat milk: For making tea, coffee, or even for just drinking milk, use skim milk, which has more calcium and less calories.
16.90% Eat at home: Eat at home as much as possible, and if you can take home cooked food out then take it. Most of the food from outside is high in fat and high in calories. Avoid it.
17. Eat slowly: Eating slowly will give your brain the signal of being full earlier and you will eat less.
18. Eat only when you are really hungry: Sometimes we just start eating randomly. Many people start eating out of habit, sadness or nervousness. Next time eat only when you really can't bear the hunger. If you are looking for something specific to eat then it is not hunger but just a change in taste, when you are really hungry then you will like to eat whatever you get.
19. Eat fruits instead of juice: Eat fruits instead of juice, you will get the same benefits, and fruit will also reduce your appetite more than juice, so you will eat less overall.
20. Walk as much as possible: The more you walk, the more calories you will burn. Using the stairs instead of the elevator, walking around will prove to be helpful for you. At home, try to walk around your terrace once or twice a day. Small efforts will give big results.
21. Do some heavy work once a week: Do some heavy work or activity every week. For example, you can think of washing your bike or car, plan to go somewhere with the kids, or clean the house to help your spouse.
22. Consume most of the calories before noon. Studies have shown that the more you eat during the day, the less you will eat at night and the chances of burning the calories you have consumed during the day are higher by night.
23. Dance: Whenever you get time, put on some good music and dance. By doing this, you will be entertained and a lot of calories will also be burnt. If you can make this a part of your daily routine, then it is great.
24. Use lemon and honey: Drink lemon and honey with lukewarm water every morning. This will help you lose weight. This remedy has been suggested by our reader Mr. V.D. Sharma based on his experience. By doing this, he has lost 10 kg of weight. Hope this will work for you too.
25. Drink 3 glasses of water before lunch: This will make you feel less hungry and if you want to lose weight, eating a little less than your appetite will be beneficial.
