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Weight loss – Not a bed of rocks

weight loss , health, diet

Amid the novel coronavirus pandemic, we can see people worrying about their health more. Health and lifestyle go hand in hand. Balanced weight is a need to avoid many diseases. A person staying at home with fewer physical activities and mobility is more likely to get sick. Research by Stanford shows that lack of exercise, not diet, linked to rising obesity. On the journey of weight loss, one needs to make some changes and additions to daily life routine. Here are some of the measures :

Make room for veggies :

Vegetables are a source of great nutrition. They help our body to make new blood cells. This helps our body to built better metabolism and reduces the risk of catching diseases. Burning fat is also one of the prior advantages you get with vegetables. Including vegetables, in your, every meal will help you get a healthier and lighter body. Less cooked vegetables have a high amount of antioxidants, minerals, and vitamins.

15 Healthiest Vegetables - Best Vegetables to Eat Daily
Image source: Good housekeeping

Breakfast like a king” :

As a kid, we have listened to this quote so many times, but now it’s time to make it a reality. Breakfast is the first meal of the day, hence, needs to full of nutrition. A good breakfast should keep you satisfied so that you don’t crave more during the rest of the day. You should have 400-500 calories with a source of lean protein and filling fat. Starting your day with such a meal will help you burn fat. Food items like eggs, unsweetened yogurt, nuts, fruits, 100 percent whole-grain make a good team against body fat.

21 Healthy Breakfast Foods | SELF
Image source:

Say yes to Caffeine :

Research shows that Coffee is one of the best ways to burn down fat. Coffee is the very first ingredient in any fat reduction supplement. It energizes the nervous system. This increases the blood level of the epinephrine hormone. The nervous system then sends signals to fat cells to burn down fat. People who don’t consume coffee in their daily life can also go on with tea. Different kinds of tea with more herbal ingredients are a healthy deal. Green tea has been a good source of antioxidants. Studies show that people consuming green tea reduce 70 calories a day. Studies show that caffeine intake can increase metabolism by 3-11 percent. Though adding sugar to your coffee or tea won’t work.

11 things you should know about caffeine - CBS News
Image source: CBS news

Also read: Benefits of Dark Chocolates.

Avoid beverages with sugar :

Beverages with sugar contain a huge amount of calories. Beverages like soda, cold drinks, juices, or caramel coffee drinks can increase the risk of increases the calories in the body. Studies show that beverages with calories contribute more to weight gain than solid food. Only having beverages and skipping food will never satisfy the diet of a person. Alcohol subdues the metabolism of fat which makes it harder to kill those calories.

14 foods to avoid to lose weight: What to stop eating and why
Image source: Medical News Today.

Pick up some weights:

Strength training is a must when you need to gain your muscles. Strength training most commonly involves “lifting up weights”. Research says that Strength training is a great way to burn your fat. It is also called resistance training as it requires you to contract muscles against resistance. This kind of training helps us to release more energy which ultimately results in burning body fat (belly fat especially).

A combination of strength training and a good diet can result in major fat loss. Gym weights with less weightage can be used in the initial stage of training. Research says that Strength Training helps in the reduction of Visceral fat. Visceral fat is found in your abdominal cavity. Excessive Visceral fat is harmful. In short, Strenght training is a boon in your weight loss journey.

3 common strength training mistakes (and how to fix them)
Image Source: NBC news.

Spice it up:

Spicy food can actually help you in reducing weight. It might sound a bit odd but Spicy food can cut on your calories. Some spicy food items like jalapeno and cayenne peppers contain the compound capsaicin. It slightly increases the level of stress hormone “Adrenaline” in your body that helps in burning down calories. People can consume food like hot peppers, turmeric, and ginger.

Are You Brave Enough To Try India's 10 Spiciest Dishes? - I Like Local Blog
Image source: I like local blog

Spare your bed and go on a walk!

We all know that exercise is directly proportionate to good health. But most particularly, Evening time is suitable as metabolism slowdowns as the day ends. Few minutes of aerobic activity before dinner increases your metabolism. The more you run, the better pace you have and this will increase the level by which you lose calories. Some studies say that walking can increase muscle mass and reduce belly fat, waist circumference, and body fat. These activities are also known as cardio activities. Other than walking, you can also adopt a habit of dancing, swimming, or running for weight loss.

36 Tips When You're Walking to Lose Weight | Eat This Not That
Image source: Eat this, not that.

Sleep Routine :

Who thought that sleeping could ever help you to reduce fat?

Research shows that sleeping for some extra hours results in maintaining healthy body weight. Doctors say that Loss of sleep during dieting can encourage overeating. A study conducted with 68,183 women states that those who sleep for 4-5 hours are more likely to gain weight when compared to those getting 7-8 hours sleep. Lack of sleep may trigger hunger hormones resulting in overeating.

How to get better sleep in 2020 - CNET
Source: CNET

Increase iron in your diet :

Iron is one of the most essential minerals for our body. It has vital functions. Iron is the transporter of oxygen to all cells and muscles of the body. This helps in burning down fat. Lack of iron in the body may affect your thyroid gland. The thyroid gland is in our neck that secretes hormones that regulate metabolism in our body.

Many studies have shown that lack of iron results in dis functioning of the thyroid gland. This may result in putting on weight. Lack of iron can also can also result in short of breathiness, dizziness, fatigue etc.

Diet to treat iron deficiency - Times of India
Image source: Times of India

Cut down some refined carbohydrates:

During the process of refining carbohydrates, they are stripped of almost all fiber, 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.

Studies show that people taking the higher value of refined grains are more likely to put on weight. Whole-grain products lead to reduce body fat. So during the weight loss process, one must avoid food items having refined fiber like pastries, pasta, white bread, processed food, etc.

The Difference between Unrefined and Refined Carbohydrates / Nutrition /  Carbs
Image Source: FitDay

High Water containing food:

Water is called a natural appetite suppressant. It helps in removing waste from the body. Drinking water is surely a healthy and simple way to keep your body hydrated and fit. But High water-containing food can help you out too. Water-containing foods like cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries satisfy your hunger and can keep you full for a longer time. This will reduce your unnecessary eating. Water-rich foods like broths and soups also help you to reduce weight due to their less calories property.

23 Ways to Eat Your Water With Hydrating Foods | Eat This Not That
Image source: Eat this, not That

Weight loss can be much more easier if you know the right tricks and methods. A balanced diet with crucial nutrients, exercise and some restrictions is all you need to have a balanced body weight. Luckily, the statement “no pain, no gain” doesn’t apply if you are looking to reduce body fat at a normal level. So lets take out some time from complaining and move ahead with these incredibly easy ways to burn down fat.

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