Hello everyone today we are going to see something very interesting which is weight loss.
Benefits of weight loss:
If we reduce 5 of our existing weight say our weight is 80 kilograms and if we reduce it by 4 kilograms to 76 kilogram our body will rip innumerable benefits in terms of not only weight reduction but diabetes control, hypertension control, blood sugar levels normalized, PCOD polycystic ovarian disease syndrome this problem reduces among females.our back pain knee pain various pains in our body reduces our mobility, increases our mind goes to positive state, we enjoy our new body and our new conscience tells us that we are a confident person with a positive attitude even this five percent weight loss contributes to reduction in the likelihood of incidence of cancers like liver cancer, pancreatic cancer, stomach cancer etc.
Why weight loss difficult?
We know that weight reduction is very important but still most of us are very scared to take up that part to take up the journey the main reason being difficulty in following a kind of diet there are many fancy diets now being advertised and we feel very scared whether we will be able to follow these diets because it involves either totally removing the foods we like or it involves skipping a meal it may be a morning meal or evening meal so it involves some difficult changes and also it involves use of diet friendly foods in place of our regular foods so all these things really scare the people to take up that weight loss journey and also people think it is the vigorous exercise that is going to really help in their weight loss it is also a myth.
The first step in reducing your weight is 90 percent diet:
90 percent diet only one percent is physical activity remember this key thing so be conscious about what you are eating the mindful eating like you can eat in the morning, you can eat in the afternoon & you can eat in the evening but see that you are consuming more fruits more vegetables less carbohydrate i am not asking you to totally remove these carbs cops are not our enemy the it is the excess conception of carbs that is our an enemy so remember to reduce the carbs in our regular diet and take 50 of what you are taking right now that is my recommendation because if you are used to take four bread pieces every day you reduce it to two so reduce it to 50 percent even if your diet even if the food is good you cannot take in excess.
Almonds:
The almonds are very good because almonds are good and rich in nutrients you cannot just consume it 20, 25 at a time because the almonds has proteins and almonds also has fats so you cannot consume it more than three or four almonds per day so are you able to understand my point it is not only taking healthy or unhealthy foods but the quantity how much we are going to take every day that is the key thing.
Not necessary to avoid the snacks:
All together you can take snacks but you have to take snacks that are fruits and vegetables and vegetable salad what is the thing which you have to avoid all together completely out of your diet means you have to remove the sugar altogether even if you drink coffee or tea it should be without sugar and no snacks containing sugar should be taken by you no fast food, no fried food these are the things which you have to make it to zero.
Dairy foods:
Other food products like dairy products can be taken in moderation it has various nutrients that are necessary for our body.
Never skip breakfast:
Another important thing never skip your breakfast because if you skip your breakfast then you tend to feel hungry later in the day maybe it may be afternoon or maybe evening but it really destroys our food choices we tend to eat more we tend to choose non-healthy options more if we skip breakfast because of the hormonal changes and the satiety hormones which induce these things so never ever skip a breakfastm.
Take 50% of regular calorie:
I'm asking you to take only 50% of the regular calorie intake so you may feel little hungry in between whenever you feel like that little hungry you can take healthy options like fruits or vegetables as a snack little bit during that time but never put yourself under stress under hunger so this is the 90% diet and remaining 10 percent is physical activity.
Physical activity:
it is a normal physical activity so you have to spend 150 minutes of physical activity every week that means every day you have to spend at least 20 to 25 minutes or at least five days a week you have to spend at least 30 minutes for physical activity. it can be walking, running, jogging, cycling anything is okay but this physical activity 10% plus 90 percent dietary changes and calorie restriction.
Calorie restriction:
Calorie restriction for males generally we say it is about 2,400 calories per day is required for females 2,000 calories per day required so we cannot go really deep into the dive into this calorie thing and we cannot calculate each and every food stuff because each and every food stuff is different you cannot standardize the portions. it is very difficult instead we can reduce our intake that is our idea.
Cheat once:
So if you follow this simple thing it is easy for you to stick to it for your life long because here you are not compromising on anything you are you may cheat once in a while that is not a problem like having a snack which you like the most like ice cream maybe once a month it is not going to really change your system change your weight but at the same time you are sticking to your low calorie plan that is 50% calorie plan the results may not be fast the results will be slow you will gradually reduce weight maybe every week.
Don't check weight everyday:
You check your weight but you don't check every day because you will be disappointed you may see the same weight every day but if you check after every week maybe you may see a 0.5 kilogram reduction of weight. so it is a very slow process maybe in a month you may reduce one kilo but if you follow this if you stick to this plan later on the weight reduction will be fast. initially the weight detection will be slow here but later on the weight reduction will be fast because you are very disciplined in your dietary habits and you are very disciplined in your physical activity.
Hope this article on weight loss is helpful for you kindly share this article with all your friends who would like to reduce your weight
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