It’s time for New resolutions
When it comes to the list of resolutions, “weight loss” is one such resolution which tops.
Most of the people make new year resolution and leave them halfway. Now it’s time to change this, rather than making “weight loss” as a new year resolution making it as a lifestyle change is more important in this generation. Making healthy eating habits as a part of your lifestyle makes it easy to lose weight, then a new year resolution.
Let’s learn ABCD’s of weight loss which makes you eat healthily and helps you to stick to your resolution, oops it’s not resolution, it’s the lifestyle change.
An apple a day keeps the doctor away-right, but let me re-write this:
A fruit before a meal keeps the extra grams away from your body.
Yes, its true including a fruit just before starting your meal is very important when you want that healthy weight.
Fruits contain a high amount of moisture and good amounts of fibre which makes you full and helps you to cut down the calories. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fruits rich in fiber, help provide a feeling of fullness on consuming them with fewer calories.
Fruit is a good source of vitamins and minerals, and they play a role in preventing vitamin C and vitamin A deficiencies. People who eat fruit as part of their daily diet generally have a much-reduced risk of chronic diseases.
Almost all fruits contain vitamin C with varying amounts. Specially fruits such as Guava and citrus fruits are good sources of vitamin Fruits like Apple, pears, cherries, grapes and citrus fruits contain flavonoids which act as antioxidant. Also eating a diet rich in fruit helps to reduce stroke, other cardiovascular diseases and type 2 diabetes too.
Be physically active:
Staying physical activity is as equally important as eating nutritious food for achieving a healthy weight. It is also important for physical health and emotional well-being. Physical activity helps to lose weight by using extra calories which might get stored as fat. Most foods and many beverages we eat, and drink contain calories, and every activity we, we spend some calories. Which includes our day to day activities like sleeping, breathing, digesting food, and of course, moving around. Balancing the calories, we consume from food with the calories we use through physical activity is very important to maintain weight.
In weight loss journey, it is generally recommended to do a moderate to vigorous – intensity physical activity for a minimum of 45 mins to 60 mins on most of the days in the week. Physical activity generally includes any structured activities, such as walking, jogging, swimming, running, cycling, strength training, or sports. One way by which you can meet your physical activity goals is by participating in aerobic activities. Aerobic exercise means using oxygen for burning extra fat in our body. So, any activity that makes you breathe hard and increases your oxygen consumption will be an aerobic exercise. Common aerobic exercises include walking, running, swimming, yoga and cycling.
Cut Back Processed foods:
The most important part is to cut back on processed foods which contains more amount of simple sugars. Instead, consume foods rich in complex sugar. When we consume complex sugars in our diet, our hunger levels go down and we end up eating much fewer calories and more of fibre. Now instead of burning carbs for energy, our body starts burning stored fat. Another benefit of cutting processed food is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of our body. This reduces bloat and unnecessary water weight. By doing this it’s natural that we lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight. Removing simple sugars from your diet will reduce your appetite, lower your insulin levels and you lose weight. So, this year keep your groceries free of processed foods.
Do not skip your meals:
Skipping a meal, fasting for a very long time is not a good idea to lose weight. Instead, when you skip a meal there are all the very chances you to gain weight as you tend to overeat on fasting. Body metabolism decrease making you weak and lethargic when you skip a meal. As the metabolism decreases, the extra pounds get added to your existing fat. Generally, the body goes into a storage mode when you skip your meal on a long-term routine or fasting to that matter, and then the body starts storing the entire food that you eat as fat instead of utilizing the way it must be. Our brain to work efficiently needs glucose i.e., sugars as it’s food when the brain is not getting enough amounts of food then its functioning reduces.
To avoid this, eat small frequent meals with a nutritious snack in between the meals. Planning meals ahead are very important when you do not want those extra grams added to your weight. A high protein and fibre snack keep you full for longer time.
Eat Protein, Fat and Vegetables:
Our plate should include a food source of protein, fat and Vegetables. Planning our meal by including all these in our plate will bring down the number of calories we consume.
Protein-rich foods help in increasing our body metabolism, which intern helps in increasing lean muscle mass and decreasing body fat. They also help in reducing cravings and unusual hunger pangs, which happens on over consumption of simple carbohydrates and makes you feel full. When it comes to losing weight, protein is a very important nutrient in the diet.
Protein sources include pulses and legumes, Eggs, lean cuts of meat and fish
Vegetables: Always load your plate with good amounts of vegetables especially raw or boiled form rather than fry. Vegetables just like fruits contain high amounts of fibre which make you feel full for a longer period and which in turn helps in reducing the number of calories we consume in a meal. A diet generally with more amounts of vegetables is rich in fibre, vitamins and minerals which keeps you healthy. All kinds of vegetables need to be included in the diet, like Green leafy vegetables, carrot, cucumber, cauliflower, cabbage, ridge gourd etc.
Including fats in our diet is equally important when we want to have a healthy weight. Essential fatty acids are very important in a weight loss journey. Almonds and walnuts are rich in essential fatty acids like omega 3 and omega 6, which makes you full in between the meals and helps in avoiding unwanted cravings. When it comes to oils, it is always advisable to rotate the verities of oil we use. As single oil does not contain all the essential fatty acids which are needed for our body.
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