Isn’t that relief to the ears? The term ‘easy weight loss’ itself makes your fat guilt feel lighter. Being obese and overweight is a concern among most people. The worry only escalates every morning when the weight scale fails to differ. It is human to be impatient, and specially for overweight people only wish they had a magic wand to wave and vanish the bulging fat. There is not much room for trial and error with your body at least, right? But most of us are trying different diets and exercises to lose weight. And believe me, even if the results are not visible after long, they will still try the same plan, until the cows come home! The key to healthy weight loss is to combine efforts of a good diet and workout.
Easy and Effective Plans for Losing Weight
Losing weight works on a simple formula, that is intake of few calories and burning more calories. These easy tricks are meant to cut your bad food habits and help you lose weight fast.
Understand Your Body
Before concluding to a specific diet, it is important to understand how much energy and calories does your body need? You can use a calorie calculator for the same. Due to the difference in the nature of work and also our bodies, understanding the basic requirement of the body is important.
Veggies on Platter
Obesity generally hints at lower consumption of vegetables in the diet. Vegetables come packed with vitamins, minerals, antioxidants and fibers. They are low in calories and also make you feel fuller. That in turn will help you eat less portions of your favorite food. You must include at least a handful of veggies, a minimum of five servings of fresh vegetables and fruits, in your daily diet.
Reduce the Carbohydrates
It is true that your body does require some amount of carbohydrates. But you need to balance the simple carbohydrates with the complex carbohydrates. Simple carbohydrates are easy to digest. Most contain refined sugars. Fruit juice, yogurt, milk, honey, maple syrup, molasses, fruits, etc., are some examples. Complex carbohydrates come with lots of fiber, and take longer to digest. Bread, cereal, pasta, legumes, etc., are some examples. It is important to reduce the intake of sugar and balance the ratio of simple and complex carbohydrates. This will help in regulating blood sugar levels, and your body will burn more fat for energy, thus reducing weight.
Meal Portions and Habits
Eating the right portions of food is important so as to reduce and control weight. Eat small meals throughout the day instead of large meals. 5 – 6 small meals are better than 3 large meals in a day. Studies have shown that distributing the same amount of calories in smaller meals, helps produce insulin and maintain control blood sugar level, thus controlling hunger. Also, do not skip your meals or starve. While eating chew slowly, enjoy what you are eating. Slow eating prevents compulsive overeating. It is also advised to avoid packaged and frozen food. Such food is often high in fats and sodium. Home cooked food is your best friend when losing weight.
Avoid snacking on unhealthy food. Cravings for sweets, chips and more is normal, but you can replace these snacks with some healthy nuts and fruits. It is common to snack when stressed, depressed, or even when waiting for meals. Do not let your mind rule fast food and calories at such times. Traveling is one time that allows a guilt free snack. Be wise to pack some healthy snacks with you.
Let Go Once in a While
It is alright to let go your diet and weight worries once a week. Do not restrict your body and allow yourself to binge on some comfort foods. Having your favorite food once in a while is OK. A slice or two of pizza or a scoop of your favorite ice cream will not do much harm.
Water and Other Liquids
Perhaps all the possible health suggestions narrow down to drinking plenty of water. With hydrating your body, water will also make you feel full and less hungry. Focus on water instead of soda and soft drinks. The sugar in these drinks may also add up to the calories. Alcohol should also be avoided. It has nutrition-empty calories and makes you gain fat. It lowers the process of metabolism and hence lowers burning fat process for about 48 hours!
Healthy Fats, Nutrients and Food
Do not completely deny your body of fats. There are certain good fats that your body requires for functioning. Fatty acids like omega-3 and omega-6 actually help lose weight, along with protecting your heart, bones and lungs. Include a decent ratio of these acids in your diet. It is observed that antioxidants like vitamin A, C, and E help the body combat the toxins that are stored in fat cells. Get plenty of these too. If you can stand the spice, include spices like cinnamon, curry and cayenne pepper, and other herbs that help in faster metabolism. Cayenne pepper especially is the most healthy spice herb, so include it in your diet a few times.
Exercise and Body Workouts
Along with a healthy diet, exercise will give your body an effective command to lose weight. Workout and exercise play a vital role to burn the fat. Around 30 – 40 minutes of daily exercise is advised by health experts. Activities even like daily walking for 20 minutes can help you lose weight. If you do not find enough time to religiously exercise everyday, you can help your body burn fat by the simplest of everyday things. You can walk to the shopping mall instead of a ride, engage in some outdoor activities instead of being glued to the television on the couch. Your body does not mind losing fat either ways, be it in the gym or anywhere in the house or park.
More Helpful Tips
Keeping a food and exercise journal works as a hawks eye over your diet and exercise. Make it a point to write what you eat. You can get a health expert check this for suggestions. Get rid of the fat clothes as you are reaching your goal, it will inspire you more. Be a little color conscious when you eat. Having warm colors on the dinner table and around, like red, yellow and orange, will make you feel more hungry and ultimately make you eat more. But including colors like blue are actually effective as appetite suppressants. Use plates, curtains and other possible things in blue, and you will tend to eat less. Other factors like serving in smaller dinner plates than the regular ones, the plate will be more full than empty, making you feel less hungry eventually. Sniff on some peppermint, apple or banana. It sounds funny, but research has proved that the smell of these foods reduce hunger and helps in losing weight. Last and the most important is to think positive and stay determined.
‘Rome was not built in one day’, so will the excess baggage on your body not shed at the blink of your eye. Include these easy weight loss tips to bid adieu to your bulky worries. All the best… you can and you will do it!
The easy weight loss tips on daily life