How to loose weight fast
Loose weight can be achieved through a combination of healthy eating habits, regular physical activity, and consistent routine things to keep your mind, body, and soul mindful.
Here are some tips to help you lose weight:
Reduce your current calorie intake: If you are looking to lose weight, you need to create a calorie deficit. In starting, you may find it difficult but once you start with dedication and sincerity it can be achieved. This means that you need to consume fewer calories than you burn. You can reduce your calorie intake by making healthier food choices, eating smaller portions, having less sugar intake, walking or exercising, and avoiding high-calorie foods and drinks.
Eat a balanced diet: A healthy diet should include a variety of foods from all the major food groups, such as fruits, vegetables, whole grains, lean protein, and healthy fats. Try to limit your intake of processed and high-sugar foods. Don’t eat too much food in one go. Take small portions of food and give time between two meals. Eat less than what your body is asking for.
Stay hydrated: Drinking plenty of water throughout the day can help you feel full and reduce your calorie intake. Try to take at least 6-7 ltr of water in a day. You may have other water sources as well like juices, cucumber – which is again an excellent source of water or fruits like watermelon, etc. A good amount of water intake not only helps in reducing weight but also will make your skin healthy & shiny
Get enough sleep: Lack of sleep can contribute to weight gain and make it harder to lose weight. Lack of sleep can also create health issues and lower your immunity. Aim to get 7-8 hours of sleep per night to help support weight loss efforts. Don’t use any digital media or phone while on media. Stay away from any electronic device at least 30mins before when you plan to sleep.
Choose lean protein sources: Lean protein sources such as chicken, fish, tofu, and beans can help keep you feeling full and satisfied while also supporting muscle growth and repair. Lentils are also a very good source of protein, especially for those who are vegetarian. Try adding at least one lentil daily in your diet. The best time to consume lentils is afternoon. Avoid lentils at night as they take longer to digest.
Practice mindful snacking: When snacking, choose nutrient-dense options such as fruits, vegetables, and nuts lotus seeds, rice flakes, and avoid mindless snacking in front of the TV or computer. Don’t or Avoid junk. Try to prepare fresh snacks every time you consume them.
Find healthy ways to cope with emotions: Emotional eating can sabotage weight loss efforts. Find healthy ways to cope with emotions such as journaling, talking to a friend, getting together with family, doing your favorite pastime or hobby or going for a walk.
Don’t compare yourself to others: Everyone’s weight loss journey is unique, and comparing yourself to others can lead to negative self-talk and discouragement. Focus on your own progress and celebrate your own successes. It may be very easy for someone to lose weight or may be very tough to lose it. So, don’t compare your journey with anyone.
Keep healthy snacks on hand: Keep healthy snacks such as fruits, vegetables, nuts, and protein bars on hand for when hunger strikes, to help avoid impulse eating and unhealthy food choices. You can also keep buttermilk, juices as these give instant energy.
Try new recipes: Experiment with new healthy recipes to keep your meals interesting and enjoyable. There are now lots of youtube channels that bring new and healthy recipes every day. Try those but make sure to keep calories low in every diet which you follow from social media.
Don’t rely on supplements or diets: Supplements and fad diets can be expensive and often provide temporary results. Instead, focus on making sustainable lifestyle changes to support long-term weight loss. Also, don’t take any protein intake or supplements just by seeing on social media. Consult doctors before taking any of the above as this may reach negatively on your body.
Reward yourself: Celebrate your successes with non-food rewards such as a new workout outfit, a massage, a salon, a nice haircut or a weekend getaway. Don’t forget to let us know which one you have chosen.
Exercise regularly: Regular and daily physical activity of a minimum of 15-20 mins can help you burn calories and improve your overall health. Or once you are habitual you can aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This will not only keep you mentally healthy but also physically healthy and motivational.
Get enough sleep: Lack of sleep can lead to overeating and weight gain. Aim for at least 7-8 hours of sleep per night. Keep your electronics away and don’t use minimum 30mins before you go to bed.
Stay motivated: Losing weight can be challenging, so staying motivated is important. Set realistic goals, track your progress, listen to good music, and reward yourself for your achievements.
Keep a food diary: Tracking what you eat and drink can help you become more aware of your eating habits and make healthier choices. Prepare a chart of food for a week to keep a track of all your intake and this will help you to avoid additional intakes.
Eat slowly: Eating slowly and savoring each bite can help you feel more satisfied and prevent overeating. It also helps in the digestion of food. So, while eating avoids TV or any other distractions.
Practice mindful eating: Pay attention to your hunger and fullness cues, and avoid eating when bored, stressed, or craving. Keep a record of what you eat so you don’t overeat.
Choose healthy snacks: Instead of reaching for high-calorie, processed snacks, opt for healthier options such as fruits, vegetables, nuts, and seeds.
Limit or Avoid alcohol intake: Alcoholic beverages are high in calories and can contribute to weight gain. It can increase our stress levels as well. Try to limit your alcohol intake or choose low-calorie options such as light beer or wine.
Find a support system: Surround yourself with supportive friends and family members who can help you stay on track with your weight loss goals and also motivate you in your journey.
Seek professional help if needed: If you’re struggling with weight loss, consider working with a registered dietitian or a healthcare professional who can provide personalized guidance and support.
Incorporate strength training: In addition to cardiovascular exercise, strength training can help build lean muscle mass, boost your metabolism, and aid in weight loss. Aim to incorporate strength training exercises at least twice a week.
Practice stress management: Stress can contribute to overeating and weight gain. Find healthy ways to manage stress, such as meditation, deep breathing, or yoga.
Avoid skipping meals: Skipping meals can lead to overeating later in the day. Aim to eat regular, balanced meals throughout the day to help keep your hunger and cravings in check.
Make healthy food swaps: Look for healthier alternatives to your favorite foods. For example, swap out high-calorie salad dressings for a homemade vinaigrette or choose whole-grain bread instead of white bread.
Stay consistent: Consistency is key when it comes to weight loss. Stick to a healthy diet and exercise routine, and don’t get discouraged by setbacks or plateaus.
Celebrate non-scale victories: Don’t rely solely on the scale to measure your progress. Celebrate other accomplishments, such as fitting into a smaller clothing size or being able to run a mile without stopping.
Practice portion control: Pay attention to serving sizes and try to eat smaller, more frequent meals throughout the day to help keep your metabolism going.
Use a food scale: A food scale can help you accurately measure portion sizes and track your calorie intake.
Don’t deprive yourself: It’s okay to indulge in your favorite foods occasionally, but in moderation. Completely depriving yourself of your favorite foods can lead to binge eating and overeating.
Cook at home: Cooking at home allows you to control the ingredients and portion sizes of your meals, which can help with weight loss. Avoid junk and outside food. Try fresh soups, vegetables and meal.
Plan ahead: Plan your meals and snacks ahead of time to help avoid impulse eating and unhealthy food choices. It is suggested to prepare a weekly chart which will help to plan much in advance.
Stay positive: A positive attitude can go a long way when it comes to weight loss. Don’t beat yourself up for slip-ups or setbacks, and focus on making progress toward your goals.
Find enjoyable physical activities: Find physical activities that you enjoy, whether it’s dancing, hiking, or playing a sport. This can help you stay motivated and engaged with your exercise routine.
Drink water before meals: Drinking a glass of water before meals can help you feel more full and reduce your calorie intake.
Get support: Join a weight loss support group, enlist the help of a workout buddy, or seek the guidance of a healthcare professional to help you stay on track with your weight loss goals. This will also motivate your other partners who are on the journey you of reducing weight.
Be patient: Remember that weight loss is a journey, and results may not happen overnight. Be patient with yourself and celebrate every small victory along the way. Don’t compare yourself with others. Just focus on yours and stay positive.
Remember, losing weight takes time and effort, and focusing on making healthy lifestyle changes rather than quick fixes or fad diets is important. By adopting a balanced diet and regular exercise routine, you can achieve sustainable weight loss and improve your overall health and well-being.
Things to avoid on loose weight Journey :
There are several things to avoid in your weight loss journey, as they can hinder your progress and make it harder to achieve your goals. Here, We are listing some of the things to avoid:
Crash diets: Crash diets that severely restrict calorie intake can lead to nutrient deficiencies, slowed metabolism, and rebound weight gain.
Avoid Fad diets: Fad diets that promote quick weight loss by eliminating certain foods or food groups can be unsustainable and lead to nutrient deficiencies.
Skipping meals: Skipping meals can lead to overeating and unhealthy food choices later in the day. Always take small portions and eat timely manner to avoid overeating.
Over-reliance on supplements: Supplements can be expensive and often provide temporary results, without addressing the root causes of weight gain. Without consulting these supplements a doctor or dietician can have some side effects so always avoid using these without consulting.
Sedentary lifestyle: A sedentary lifestyle can make it harder to lose weight and can contribute to a host of health problems.
Negative self-talk: Negative self-talk can lead to discouragement and decreased motivation, making it harder to stick to healthy habits. Keep yourself positive
Unhealthy coping mechanisms: Using food as a coping mechanism for stress or emotions can lead to overeating and sabotage weight loss efforts.
Lack of sleep: Lack of sleep can contribute to weight gain and make it harder to lose weight. Take minimum 8 hours of sleep every day to keep the body free from tiredness.
Mindless snacking: Mindless snacking in front of the TV or computer can lead to overeating and unhealthy food choices.
Unrealistic expectations: Having unrealistic expectations about weight loss can lead to frustration and disappointment, making it harder to stick to healthy habits. So, Make real expectations and have patience throughout your journey.