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A few cookies here and a donut there, and the next thing you know is the weighing machine displaying a panic-inducing number. I want my girls to see a mother who takes care of herself, even if that means I have to get up at 4: Healthy weight loss is a gradual process, that much is true. But incorporating small changes in your lifestyle can show really fast results, in as less as 10 days. Click here to view an enlarged version of this infographic. The best way to reduce calorie intake is by incorporating more fiber into your diet.
Fiber is of two types, soluble and insoluble. Soluble fiber absorbs water and transforms into a gel during digestion. Insoluble fiber remains undigested as it passes through your system. Both types of fiber slow down the process of digestion, and helps you feel fuller for longer 1. Carbohydrates are a staple in the diet of many. In fact, of all the food groups, the amount of carbs consumed is the highest.
This poses a problem because every gram of carbohydrate contains four calories. And most foods that are rich in carbs barely possess any other nutrients.
Filling yourself up with carbs adds a lot of calories to your diet, which is why cutting back on carbs can be a great step towards weight loss 2.
There is this prevalent misconception that fats are bad for you. There are healthy fats and there are the unhealthy ones. You need to make sure that the fats you eat are good for your health. Most junk foods contain unhealthy or saturated fats. They are the ones responsible for an array of diseases. But unsaturated fats, which is found in avocado, olive oil, and nuts, can help lower cholesterol and the risk for heart diseases when had in moderation.
I love being around people who are sweaty and pushing themselves, who are all focused on the same goals. I love being in a group like that. Exercise and weight loss go hand in hand. While it might not be possible to start working out an hour a day overnight, you can start by doing small things at a time. A 15 minutes walk, or taking the stairs instead of the elevator are good ways to start.
Regular exercise helps burn calories and boosts your metabolism. It also helps in maintaining your muscle mass, and since muscles need more calories than fat, you end up burning a substantial amount of calories every day. It is easy to lose track of everything you eat. Some of us even eat without registering it. How many times have you given a thought to your morning cappuccino, and the fact that it can contain over calories? Carbonated drinks, coffee, and junk like chips are some examples.
So it is important to register what you are eating, and keep track. Three meals a day can leave you feeling hungry in between. Even if we try eating meals that are healthy, we end up binging on snacks that are anything but.
And this has a huge impact on our weight, so we should opt for better snack options. The biggest culprit that causes weight gain is our habit of unhealthy snacking. Fries and chips and cookies do nothing to fill us up, but add a lot of carbs, sugar, and fat. It is also difficult to stop at one or two because we still feel so hungry.
So opt for snacks that have a high fiber content. Most of us find it difficult to let go of our favorite foods. Chips and cookies might be fattening and unhealthy, but we still end up having them. Which is why not buying junk food is a good step towards losing weight. The reason we eat so much junk is because we buy it, and keep it available and accessible. Purging your pantry and fridge of high-in-calories and low-in-nutrients food can help you cut back on unhealthy snacking.
One of the main reasons we break from our diet plans is the fact that it is really difficult to resist temptation. A few days of green smoothies and salads, and you find yourself gorging on every kind of junk imaginable. The best way to have want we want, and not gain weight is by eating smaller portions. The idea behind smaller portions comes from the fact that it takes your brain about 20 minutes to process what you eat.
So, you may not even realize that your stomach is full and keep eating. It is necessary that you take breaks between servings to actually gauze whether you are hungry anymore.
When you see more food on your plate, you tend to eat more 4. So it makes sense to serve yourself smaller portions. And it can help you lose weight, and without you having to give up your favorite foods. With work and miscellaneous other tasks demanding our attention, cooking your own meals can seem like too much of a chore.
But if you are looking to lose weight, this is a great step you can take. The best way to determine if the meal you are eating is healthy for you is by making it yourself. You also get to try out low calorie alternatives of your favorite dishes. This helps you control to your portions. Drinking enough water is really important for your health. Insufficient water intake could actually be impacting how much you weigh.
Sometimes, thirst can be misinterpreted as hunger pangs by your brain. So, to gauze whether you are really hungry or not, try drinking a glass of water before eating anything. There are times when temptation gets the better out of us, and we end up binging on junk.
Or we go to a party and end up eating way more than what we had planned. There will always be instances where we fall off the wagon. And it can seem all too easy to give up on the whole notion of losing weight. But even if you slip once or twice or a hundred times , go back to sticking to your diet.
Experts agree that going off your diet is bound to happen. But they also agree that you should go back to it if you want to keep off the weight that you had lost in the first place 5. If you stick to three meals and two snacks a day, you ought to stay full. There are plenty of recipes that you can try for breakfast, lunch, and dinner that not just aid in weight loss, but are delicious to boot.
There are those who consider breakfast to be the most important meal of the day, and preach that it is something that should never be skipped. The logic was that if you missed breakfast, you would be hungrier at lunch, and you might even indulge in pre-lunch snacking. But skipping meals is never a good idea, because it brings with it a plethora of health issues.
So, when weight loss is on your mind, you can go for good old oatmeal or try out a high fiber, super-healthy smoothie. Lunch is the most important meal of the day. What you have for lunch should get you through the day, all the way to dinner, with maybe a snack in between.
Which is why it should be filling, but healthy and low in calories. Something along the lines of grilled chicken on whole grain bread is ideal.
Your dinner, while not too heavy, should be able to sustain you through the night. A stew, served without bread or rice, should work very well. When you stay hungry, all the junk you are trying to avoid can get too tempting to resist. To keep yourself from getting too hungry between meals, always keep something with you that you can munch on. There is one important thing that you should keep in mind — that you may not end up losing as much weight as you want to.
But the thing is, you are making changes to your lifestyle and heading down a path of better health. Sustainable weight loss is better for you in the long term. In case you are a starter, here is a 10 day routine for you. It demonstrates what you should be eating, at what time and in what quantities:.
A lot of us have struggled with our weight at one point or another. So comments and suggestions and tips that have worked for you are always welcome. Rebounding — stimulates your lymphatic system, flushes toxins, burns fat and helps with digestion. Add cups of salt to a hot bath. Try Foam Rolling — to increase circulation, smooth out thick, bulky, dense areas of the body and reduce stress and calm your nervous system!
Weight gain is generally a result of giving in to cravings, which come from our emotions, fears or lack of love. More times than not it will be things like peace, connection, a hug or simply some water. Some of my clients have lost up to 6 pounds in a week simply by developing a new relationship with their body.
Appreciating it is like appreciating part of yourself, and sends positive signals to your cells, which in turn will start functioning better and more efficiently, leading to health and weight loss. Write down the current habits and excuses that are holding you back as well as all the emotions you hold regarding your weight ex anger, fear, guilt, sadness.Cut out starchy carbohydrate foods e. When you stay hungry, all the junk you are trying to avoid can get too tempting to resist. AS you start to condition yourself over time you will naturally be forced to challenge yourself in new ways in order to achieve your goals and elevate your heart rate. When your body goes too long without food it starts to protect itself by storing calories and fat when you do finally eat. This will not only help you improve your stability, strength, endurance, but also target your deep intrinsic muscles that support your core. Asslam-o-Alaikum healthy foods for belly fat loss ap khati cheazyn khaya kro inshallah barh jayen gy or sath breast ko barhany urduu kareem milti hai us ki malish kia kren. The best way to determine if the meal you are eating weighh healthy for bome is by making it yourself.