Losing weight quickly can take a toll on your mind and body, making you feel tired and sick. If you are trying to lose weight in a healthy way, it does takes time. Adopting healthy lifestyle changes, cutting down on calories and exercising consistently can help you lose weight.
Do Not Start On a Crash Diet Instantly
If you want to reduce weight safely, do not start on a crash diet instantly. You may end up binging later which will add up to your weight.
Instead, take it slow. Plan properly. Get help from a dietitian to plan your meals with proper calories. Start by slowly cutting back calories. For example, you may begin with 1500 calories and three months later cut down to 1000 calories.
Do Not Suddenly Begin a Strenuous Exercise Program
If you are used to a sedentary lifestyle, do not suddenly get started on a strenuous exercise program. You will get bored and lose interest.
Never start gym training without proper consultation. You may end up injuring your joints.
Instead, plan small workouts each day. Start with 15 minutes and then increase to 30 and 40 minutes. Alternate between walking, jogging and other safe exercises. Join a walking or exercise group. Social connections inspire and help you stick to your goals.
Start Your Day with Lemon and Honey
Begin your day with 100 ml warm water mixed with lemon and honey. This mixture cleanses your system, aids digestion and improves your metabolic rate.
Take this first thing in the morning on an empty stomach. You will notice a feeling of well-being and fitness. This mixture also improves your skin.
Begin Your Day with a Power Breakfast
Never make the mistake of skipping breakfast, which is the most important meal of the day after a night-long fast. Eat a healthy, nutritious breakfast making sure to add at least one fruit or a glass of fruit juice.
Whether you prefer cereal, idlis or parathas as breakfast, make sure you eat the right quantity. Begin your first meal by chewing slowly and taking some time to savor the taste.
Snack Sensibly During The Day
It is healthy to eat light snacks in-between meals to avoid acidity and excess gaps between main meals. However, be careful what you choose. Avoid high-calorie snacks like popcorn, potato chips and cookies. Not only do these snacks add to your weight, it also contains high levels of salt and sugar which affect your blood pressure and blood glucose levels.
Go for high-fiber snacks like cereal bars, fresh fruit, boiled sprouts or even a handful of nuts like walnuts, roasted or boiled peanuts. Get a pack of light, diet crackers and team it up with some freshly cut veggies like carrots or cucumber. It will make you feel light and healthy.
Color Your Meals
Make sure to include a range of colored vegetables at each meal. Beta-carotene is also good for the eyes. Red, green and yellow vegetables are best eaten as raw salads, which give you a feeling of fullness and avoid overeating.
Include broccoli, lettuce, colored capsicums and fresh tomatoes. Chop up some lettuce, red cabbage, carrots and baby cucumbers. Add a light dressing of olive oil with lemon juice and pepper. The water content in salads keeps you hydrated and regulates your metabolic rates.
Add a handful of nuts to your daily diet. This should include almonds, walnuts, peanuts or pistachios. Avoid cashew as it has high cholesterol.
Nuts keep you filled and add to your quota of fiber and essential proteins.
Remember, nuts should be eaten raw, boiled or roasted. Never fried!
Get High on Water
Drink at least 6-8 glasses of water every day. Have half-a-glass of water before each meal. This will regulate your metabolic rate.
Water keeps you hydrated and also checks your tendency to overeat.
Forget the Junk and Bad Carbs
Make a singular resolution to stay away from junk food ( which contain excess salt and sugar) like burgers, pizzas, fries and aerated sweet drinks. These foods contain bad carbs that add to the flab around your waist.
If you must have a pizza, choose a thin-crust, whole wheat with low-cal cheese and lots of veggies and lean white meat like chicken or fish. Avoid red meat as it can increase your cholesterol levels.
Pack Up on High-fiber
Say hello to a range of high-fiber grains and cereals like brown rice, red rice, oats, whole wheat, quinoa. Not only do these foods help with better digestion but also keep you full.
These foods are also low-glycemic which is good for blood glucose control.
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