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How small changes help in weight loss?

What is the first image you get in your mind when you hear weight loss? Hard days in the gym, muscle injuries, and what not?

Thinking about losing weight is a challenge itself. But is this the only way to get your body weight balanced?

Hours of strength training, cutting off from your diet, artificial supplements create a sense of fear in the mind that resists people from starting it. The hype about how difficult it is to lose weight makes the path look harsh. But in reality, not every gain is associated with pain. Weight loss can be easy and efficient if you know the correct methods. With exercise, what to eat and what not to eat should also be in consideration. Even your sleep pattern can affect your weight loss procedure. So no more extra hours in the gym and muscle pain. Here are some day-to-day changes you can adapt to and get a balanced-weight body without any hustle.

Good morning Sunshine!

Yes! sunlight plays a role in making your body fresh and light. This may sound unique and odd at the same time but a study from Northwestern University states that people who were exposed to early morning sunlight weigh less than those who were not in contact with sunlight. So sunlight is the first thing to consume as soon as you get up, even before your mobile phones? yes. In fact, the ‘sunshine vitamin’ as it known, not just improves bone and muscle health but also protects against many respiratory infections. Or even better you can have your breakfast or morning tea on your balcony while enjoying warm sun rays.

Have water with lemon

Adding lemon to your water will increase your thirst for water. Not only this but lemons contain detox properties that help you to lose weight even faster. Lemon is a polyphenol-rich citric food. These compounds contain antioxidants. A study was conducted on mice by the journal of clinical biochemistry. It shows that mice who were given lemon polyphenols weigh lesser. Also, lemon water is low in calories and satisfies the appetite. You should replace your sweetened beverages with lemon water. Sweetened beverages don’t compensate for eating less. Some studies show that skipping your meal and having sweetened beverage results in increasing calories instead of cutting off. Hence, lemon cuts down your calories and creates a feeling of fullness in the body that avoids overeating.

Also read: Prevailing Myths of Depression.

Replace your white bread with whole grain.

Refined carbohydrates is a big no when you are planning to lose weight.

During the process of refining carbohydrates, they are stripped of almost all fibre, vitamins, and minerals. That’s why they can be considered as “empty” calories. Refined carbohydrates have a higher glycemic index, which results in crashes in blood sugar. This leads to an increase in hunger. Hence, white bread is carbohydrates that your body sees as sugar. On the other hand, Whole grain bread is full of fibre. Whole-grain foods are a combination of nutrients including protein, fibre, vitamin B, minerals, and antioxidants. Whole grain food not only helps you in reducing weight but also keeps your heart healthy.

Reduce screen time:

No, we are not talking about keeping our eyesight good here. Then how is our body weight associated with our screen time? Here are all doubts answered. American Journal of clinical nutrition publishes a study saying that people who ate in front of the TV, eat 10 percent more than they would consume normally. It prevents you from being active and distracts your attention from how much you eat. Distraction during eating affects your appetite warnings and you end up eating more. So say pause please to your screen while having a meal.

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Stand at ease.

This is quite obvious that when we stand or walk, our body comes in movement. One of the easiest things you can do while working is leaving your chair and stand up!. This will give you some extra calory burn without hampering any of your work. According to British Study, standing burns 50 more calories per hour when compared to sitting. Every moment count is a perfect quote to fit in here. so whenever you feel free to walk, you must take one.

A glass of red wine:

Red Wine can help you with weight loss. Research by Washington State University and Harvard Medical School states that a polyphenol called ‘resveratrol’ is present in Red wine and helps the body to lose weight. But this “A” in the title should never be ignored. With more than one glass of wine, you are inviting more sugar and empty calories to party with your weight. You can have lemon water after one glass of wine in order to keep your appetite in control. So say no to more than one glass of red wine.

  Intermittent fasting:

Intermittent fasting means a pattern of dieting that involves eating and fasting. This cycle can easily balance calories in your body that ultimately results in a balanced bodyweight. Fasting for short periods of time helps us to intake fewer calories. This pattern requires alternate days of fasting. Studies show that this pattern for 3-12 weeks can reduce body fat up to 5.5 kg. Not only weight loss, but intermittent fasting can help you in preventing yourself from many other diseases like diabetes, cholesterol control, and much more. So whenever you feel you can, fasting is a good way to reduce body fat and to lead a healthy lifestyle.

Shots of vinegar?

Vinegar is a well-known ingredient for its healthy properties. It contributes to keeping your heart healthy and blood sugar in control. But not only this, but intake of vinegar may also help you in burning some extra fat down.

Some studies say that 1-2 tablespoons of vinegar every day for over a time period of 12 weeks resulted in the reduction of belly fat in many cases. If vinegar intake directly doesn’t feel feasible, you can use it to make dressings, sauces, etc. A beverage of a small amount of apple cider vinegar added to the water is known to help in shedding a few calories.

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SAY NO to bedtime scrolling.

Indeed, sleep is not just for your relaxation but it affects your body in different ways. Several pieces of research show that sleeping for some extra hours results in maintaining healthy body weight. Doctors say that Loss of sleep during dieting can encourage overeating. But you can’t maintain your sleep schedule while your mobile phone is in hand. A lot of people love scrolling social media at night before going to bed. Even if it’s for 10 minutes, it affects your sleep. how?

The journal “Sleep” published a study that states people who do not get 7-8 hours of recommended sleep are prone to gain weight. The light from the screen can decrease sleep controlling hormone “melatonin”. So try to leave your phone 20-25 minutes before you go to bed. This will help you sleep early and who doesn’t want a good sleep.

Weight loss is not exactly what the hype is all about. It can be done while doing basic daily tasks too. Before jumping to a conclusion that how difficult this process might be, one should know the correct methods in order to lose weight without having any abnormal physical or mental pressure. A good routine with a few healthy habits like correct food habits, sleep habits, and normal exercise can make a huge difference within some days.

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