9 February
weightloss

BY Prashant Sawant / Nutrition

TOP 8 WEIGHT LOSS TIPS

There are no magic tricks to lose your weight. But if you are ready to follow these important tips, you can lose your weight something like a magic trick. These tips are not medicines. You should try it in everyday life. These weight loss lifestyle changes will make you a beautiful!!!!

 

#1STAY HYDRATED!! DRINK PLENTY OF WATER IN SIPS

Drinking enough water ensures that fibre can do its job to ease constipation too. Not drinking enough water can also aggravate your sodium and potassium levels.

Drink water in small sips. Drinking large quantities of water at a time will not be comfortable for your stomach. Keep a litter bottle of pure drinking water with you all the time. Make sure that you drink 3 to 5 liters of water a day. Stay away from sugar added cool drinks.

 

#2 ENJOY A HEALTHY BREAKFAST

Research from Harvard and Boston’s Children’s Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don’t. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you’re less likely to overeat throughout the remainder of the day.

#3 CUT DOWN SALT

Too much salt in the diet contributes to edema and bloating. Stick to the recommended 1500 mg of salt intake a day. Don’t put salt on the table to add to your dinner and limit the amount whilst cooking.

#4 SUGAR IS YOUR ENEMY

Reducing or eliminating sugar from your diet. This includes all forms of sugar and fructose, whether refined or “all-natural” such as agave or honey, as well as all grains (including organic ones), as they quickly break down to sugar in your body.

Increasing healthful fats in your diet, such as healthy saturated fats and animal-based omega-3s

It takes fat to burn fat. Like I said above, it’s sugar that gets you fat, not fat. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day

#5 GET GOOD SLEEP

Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.

Remember Unrefreshing sleep contribute to lot of things like heart disease, obesity, high bloodpressure etc

#6 CHEW YOUR FOOD. EAT MORE SLOWLY

‘It can take 12 minutes or longer for the signal that you’ve started to eat to make its way to your brain,” says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You’ll be more likely to talk and therefore to eat more slowly.

When you eat so slowly, you will have ‘enough’ feeling even after a small meal, and that’s how you can reduce the amount of food you eat.

#7 EAT MORE FIBRE

Eating a combination of soluble and insoluble fibre is an effective way to stay fit and avoid the bloated feeling that comes with constipation. Foods that are rich in fibre include apples, oats, oranges, mushrooms, raspberries, broccoli and cabbage etc..

#8 SHORT BURSTS OF EXERCISE

“Doing 10 one-minute bursts of activity on an exercise bike, interspersed by one-minute rests, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously,” said Professor Martin Gibala of McMaster University, Canada, who led the study.

Two groups of overweight and inactive, but otherwise healthy, middle-aged men either followed a programme of:

  • four bursts of intense exercise for four minutes, each separated by three minutes of lower intensity exercise, three times a week (plus a 10-minute warm-up and a five-minute cool-down), or
  • a single burst of intense exercise for four minutes, three times a week (plus the warm-up and cool-down)

After 10 weeks, both groups had improved their bodies’ maximal oxygen uptake (a measure of fitness) and lost weight.

 

HAPPY WEIGHT LOSS!!!!