How To Reduce Weight?
How To Lose Weight Fast?
Or
How to reduce your weight fast?
Weight Loss or Reduce is such a topic on which to hear as many things as you can.
The one who eats more than what is needed will go ahead of time…
Meet up. People tell more than one tips or diet-plan, according to which reducing weight is a child’s game. But in reality, you already know how challenging work really is. That is why I am sharing with you today How to reduce weight. It will be my endeavour that this article should be one of the best articles written on this subject.
The science of increasing weight is very simple. If you will not burn as many calories as you are taking in the form of food and drink, then your weight is sure to increase. Actually, the remaining calories are collected in the form of fat in our body and our weight increases.
Before starting the process of reducing weight, you should know whether your present weight is correct or not. For this, please read this article, how to know whether your weight is right or not? From here you will be able to know your Body Mass Index. BMI is a very simple tool that tells how much fat is in your body according to your weight and height. Your BMI tells which weight category you fall in:
- Under 18.5 – Underweight
- 18.5 – 25 – Normal Weight
- 25 – 29.9 – Overweight
- Over 30 – Obese
Now if you are overweight and 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 situation in which you have reached. Well, there are generally two reasons for weight gain:
- Food and drink : The main reason for increasing weight is our food and drink. If the amount of calories in our food is high, then the chances of gaining weight become more. By drinking more fried, fast-food, desi ghee, cold-drink etc., more calories are collected in the body which we cannot burn without extra effort and the result is visible in the form of our increased weight. . If you keep this information about how many calories your body needs every day and consume as much, then your weight will not increase.
- Being Inactive : If your routine is such that you do not have to move your hands and feet, then your weight gain is almost certain. Especially those who live in the house or work sitting in a chair all day, they should deliberately involve some physical activity in their daily-life. For example, use the stairs instead of the lift, play a game of your interest, such as badminton, table-tennis, etc. If you can afford a treadmill or a gym cycle and use it regularly then it will be very beneficial. By the way, the cheapest and simplest solution is to make a habit of walking for a while every day.
Now that you have come to know the reason for gaining weight, it depends on your willpower and knowledge to lose or reduce it. Here I am sharing some such tips to lose weight. Hope this information will be useful for you.
TIPS TO LOSE WEIGHT
1. Be patient: Remember that your weight today is not a gift of two days or two months. This is the result of your lifestyle which has been going on for a long time. And if you want to lose weight then definitely you have to be patient. Benjamin Franklin Quote – “He who has patience can get whatever he wants.” Always inspires me. So be prepared that this work will take time. You may not notice any difference in your weight for the first one or two weeks, but this is the time when you have to stay strong, have patience, have courage.
2. Have faith in your efforts: It is more important than anything else that you have faith in the efforts you are making for weight loss. If on one side you are going to gym daily and on the other hand you keep telling friends that there is no use of going to gym-vim, then your subconscious mind will also accept the same thing, and you really will not get any result of your efforts. will get. It is very important to do positive talk with yourself. You tell yourself, “I am getting fit”, “I am getting results”, etc.
3. Visualize: Think of yourself the way you want to appear. Believe me, it will help you to lost weight. If you want, you can put some similar photos on the wall of your room, or computer screen as you want to appear. Seeing yourself like this every day will make that thing even more possible.
4. After breakfast, make water your main drink: At breakfast, take orange juice, tea, milk, etc., but after that use water for drinking throughout the day. Do not even touch the cold drink and keep complete control over the tea coffee. In this way, you will consume less than 200-250 calories every day.
5. Use Pedometer: This is a device that counts your every step. Wear it in your belt and try to go extra 1000 steps every day. Those whose weight is more, usually walk only two to three thousand steps in a day. If you add 2000 more steps to it, then your current weight will remain and if you walk more than that, the weight will decrease. The cost of a standard pedometer ranges from 1000 to 1500 rupees.
6. Keep a small diary with you: Write whatever you eat in it. Research has found that people who do this consume 15% less calories than others.
7. Know how many calories you take, and add 10% to it. Huh. Generally, if you add 10% more to your estimate then your estimate will be more accurate. For Example: 1800 + 180 = 1980 Calorie instead of 1800.
8. Eat 5-6 times a little instead of eating three times: In research conducted in South Africa, it was found that if a person eats 5-6 times a day, instead of eating in the morning, afternoon, evening, then he Consumes 30% less calories. And even if he is taking the same number of calories as he consumes three times a day, then by doing so, the body releases less insulin, which keeps your blood sugar right and you also feel less hungry.
9. Walk for 45 minutes daily: Walking for 30 minutes daily will not allow you to gain weight, but if you want to reduce your weight, then you should walk for at least 45 minutes daily. If you do this daily, even without changing your diet, you can lose 15Kg in a year. And if you do this work in the fresh air in the morning, then it is a different matter. But for this, you have to make a habit of getting up early in the morning.
10. Use more blue colour: Blue colour reduces appetite. This is the reason why most restaurants reduce the use of this color. So you should use blue plates in the food, wear blue clothes, and put a blue tablecloth on the table. Avoid while eating red, yellow, and orange colours, in contrast, they increase appetite.
11. Donate your old clothes: Once you have found the right weight, then donate your old clothes, which will now be loose to you, to someone. Doing this will have two benefits. One, you will be happy to donate something and secondly there will be one thing in your mind that if you become fat again then you will have to buy so many clothes back. This thing will encourage you to keep your weight right.
12. Use a small plate to eat: Studies have shown that no matter how hungry you are; If you have less food in front of you then you will eat less, and if you have more food then you will eat more. So it would be better if you make a small plate in which less food comes. Similarly, use small cups for tea-coffee too. Taking food again and again increases your calorie intake, so take as much food at one go according to the amount of food you have to eat.
Have a look: weight loss diet plan for Indian
13. Put a mirror in front where you eat food: In a study, it was found that people who eat sitting in front of the mirror eat less. Perhaps seeing themselves out of shape reminds them that it is very important for them to lose weight.
14. Eat water-rich food: Research by Pennsylvania State University has found that eating water-rich food, such as tomatoes, gourds, cucumbers, etc., lowers your overall calorie consumption. So use them as much as possible.
15. Use low-fat milk: Use skim milk for making tea, coffee, or even just for drinking milk, which contains more calcium and less calories.
16. Eat 90% food at home: Eat maximum food at home, and if you can take home-cooked food outside, take it. Outside food is mostly high-fat and high-calorie. Avoid them.
What fruits and vegetables should I eat to lose weight?
- Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
- Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
17. Eat slowly: Early satiety is when you feeling full after eating very little food. By eating slowly, your brain will already give the signal of fullness and you will eat less.
18. Eat only when you are really hungry: Sometimes we end up eating just like that. Many people also start eating because of habit, boredom, 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 just hunger but it is a matter of changing the taste, when you are really hungry then you will like to eat whatever you get to eat.
Read more: Bad Eating Habits You Should Give Up Immediately
19. Eat fruits instead of drinking juice: Eat fruits instead of drinking juice, you will get the same benefits, and fruit will also reduce your appetite as compared to juice so that overall you will eat less.
20. Walk more: The more you walk, the more your calories will burn. Using the stairs instead of the lift, walking nearby will prove to be helpful for you. At home also, try to go round your roof once or twice a day. Small efforts will give big results.
21. Do some heavy work one day in a week: Do some heavy work or activity every week. For example, you can think of washing your bike or car, you can plan to go somewhere with the kids, or you can 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 by night. are more.
23. Dance: Whenever you get time, dance to great music. By doing this you will be entertained and a lot of calories will also be burnt. If you can bring this into the routine, then what is the matter.
24. Use lemon and honey: Take lemon and honey with lukewarm water every morning. By doing this your weight will be reduced. This solution is given by our reader Mr VD Sharma Ji has told according to his experience. By doing this, he has reduced his weight by 10 kg. Hope this will work for you too.
25. Drink 3 glasses of water before eating in the afternoon: By doing this you will feel less hungry, and if you want to reduce your weight, then eating a little less than hunger will be beneficial for you.
Remember that to reduce weight, you have to be patient. By paying attention to small things, you will be able to do this work faster. And during this, it is very important to believe in what you are doing. Hope these tips will help you to reduce weight fast. All the best.
READ HERE : Diet and exercise plan for weight loss
What health benefits does losing weight have?
Wondering what good may come from sticking to your weight loss journey? Losing weight may have several health benefits, including:
- boosting energy levels
- lowering cholesterol
- reducing blood pressure
- increasing mobility
- improving breathing
- reducing risk of heart disease or stroke
- preventing type 2 diabetes
- enhancing sleep-quality
- reducing risk of certain cancers
- improving mood
- increasing sex drive
- improving blood sugar numbers
Is long term weight loss possible?
There is a general belief that almost no one is successful in long-term maintenance of weight loss. However, research has shown that 20% of overweight individuals are successful in long-term weight loss when it comes to losing at least 10% of their initial body weight and maintaining the loss for at least 1 year.
You may also like this article: Long-term weight loss maintenance
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Eating a healthy diet does not ensure that you will lose weight. Your weight is a balance between the calories you take in and the calories you burn. If you burn more calories than you take in, you will lose weight, and if you eat more calories than you burn, you will gain weight.
You need to burn 3,500 more calories to lose one pound. This translates into a deficit of 500 calories per day to lose one pound in a week or a deficit of 1,000 calories per day to lose two pounds in a week.
When losing weight, more physical activity increases or “burns off” the number of calories your body uses for energy. The burning of calories through physical activity, along with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss.
This means that yes, you can lose weight by doing bodyweight exercises. As you build up your fitness and start burning fat, however, you’ll need to find ways to increase the difficulty of your moves.
Limit portion sizes to control caloric intake. If you want to gain weight, include healthy snacks in the day. Be physically active as much as possible. Talk to your doctor about your weight if you think you are overweight or underweight.
It is claimed that breakfast helps us lose weight, and that skipping it can raise our risk of obesity.
