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Weight Loss - Tips, Diet Plans, Programs & Exercises

Last Updated: Feb 05, 2020

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How to Lose Weight?

The various methods of losing weight are as follows:

  • Adding protein to your diet:

    Adding protein to your diet is one of the best ways for losing weight. High protein diet metabolizes 80-100 calories per day and it also makes you feel less hungry as it reduces your appetite.

  • High protein breakfast:

    Food like eggs can also create an impact.

  • Avoid eating processed food:

    If you want to lose your weight then you must stop eating processed food as it contains high calories and fats. Therefore you must stop eating processed to keep yourself fit and healthy.

  • Eating whole single ingredient food:

    If someone wants to lose weight then he/she must eat whole single ingredient food. This also helps in eliminating a large variety of fats, added sugar, and processed food. Eating whole foods is beneficial for the body as it provides many essential nutrients in the body which are important for overall body functioning.

  • Limiting added sugar intake:

    Taking added sugar can give the most leading diseases which include heart diseases, cancer, and type 2 diabetes. If you minimize the sugar intake then you can save yourself from many diseases and it also helps in losing weight.

  • Drink water:

    It has been claimed that drinking more water results in weight loss. If you drink up to 0.5 liters of water per day then it burns down the unnecessary calories and decreases your weight.

  • Eat more fruits and vegetables:

    Eating fruits and vegetables is extremely healthy and also help in weight loss. Fruits and vegetables contain fiber, nutrients and water thus you can eat them without gaining much weight.

  • Trying a low-carb diet:

    Eating a low-carb diet is very helpful in reducing weight and also results in weight loss up to 3 times more rather than eating standard low-fat food.

Overweight problems:

If you are overweight or have excessive weight then you can face the following problem:

  • Type 2 diabetes:

    If a person is suffering from type 2 diabetes and is overweight then he/she has to face many problems as it is very hard to control blood sugar level.

  • Heart diseases:

    if a person is overweight then his/her heart structure gets worse and which can lead to heart failure.

  • High Blood pressure:

    The hormones which raise the blood pressure also raise the weight and being overweight also leads to high blood pressure.

  • Osteoarthritis:

    People who have high weight eventually develop psoriatic arthritis.

Natural Weight loss tips:

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Natural weight loss tips include:

  • Apple cider vinegar: This contains acetic acid which is anti-inflammatory and anti-obesity and also helps in reducing the weight.
  • Green tea: If you take green regularly then it can help you in losing weight as well as maintaining the proper weight.
  • Lemon and honey: The combination of lemon and honey is very useful for weight loss as vitamin C exhibits the oxidation process and honey exhibits lipid-lowering activities.
  • Black pepper: There is a compound known as piperine present in black pepper which helps in fat reducing and lowering the level of lipid and helps in losing weight.
  • Parsley juice: Parsley juice blended with lemon juice is one of the best remedies for weight loss as both of them are a good source of vitamin C which oxidizes fat and aids digestion.
  • Aloe vera juice: This increases powerful metabolic activities which help in reducing weight.
  • Curry leaves: Curry leaves reduces the cholesterol level of your body and helps in losing weight naturally.
  • Cinnamon: Cinnamon’s metabolic activities in the body reduces the weight and also treats heart activities and diabetes.

Yoga for Weight Loss:

These are the yoga for weight loss:

  • Plank
  • Virabhadrasana B (Warrior II)
  • Virabhadrasana C (Warrior III)
  • Trikonasana (Triangle)
  • Adho Mukha Savasana (Downward Dog)
  • Sarvangasana (Shoulder stand)
  • Setu Bandha Sarvangasana (Bridge)
  • Parivartta Utkatasana (Twisted Chair)
  • Dhanurasana (Bow)
  • Surya Namaskara (Sun Salutations)
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How to lose weight fast without exercise?

These are the ways in which you can lose weight fast without exercise:

  • Chewing food thoroughly and slowly: You should eat your food slowly and chew it in smaller parts which leads to a small portion of food to go inside the body and also affects your weight.
  • Eating plenty of protein: Protein has a long-lasting effect of diet as it keeps you full for a longer period of time, and reduces hunger thus there is few calorie intake in the body which results in losing weight in a fast pace.
  • Eating fiber-rich food: Eating food rich in fiber increases your satiety thus keeps you full for a longer period of time and makes you feel less hungry.
  • Avoid stress and sleep well: People who neglect sleep are prone to stress thus it leads to either increase or decrease in weight. Therefore you must take adequate amount of sleep to keep yourself fit and healthy.
  • Eliminate sugary drinks: Eliminating sugar from diet is the best thing to do if you want to lose weight as sugar increases calories and increase weight. Therefore one should stop drinking sugary drinks.

How to lose weight fast?

These are the ways in which you can lose weight fast:

  1. Start strength training: In this, the muscles are contracted against you resistance thus building your muscles and helps in burning fat.
  2. Adding vinegar to diet: Vinegar helps in decreasing the blood sugar level and intake of vinegar burns fat and helps in weight loss.
  3. Increase your cardio: Increasing cardio helps in losing weight as it keeps your body in shape and burns fat and it also makes people lose belly fat.
  4. Add probiotics to diet: Increasing the intake of probiotic in the diet makes you burn fat and lose weight and also keeps weight under control.

Weight loss diet plan

Diet plays a crucial role in reducing excessive weight. A perfect weight loss diet plan has been structured as follows:

Diet Plan
Early Morning (6:00-6:30AM) Any fruit of your choice + mixed seeds of any fruit
Breakfast (8:00-8:30AM) 1 paneer sandwich with mint chutney or ketchup or idli sambar or 2 egg omelet with brown bread or multigrain vegetable paratha + fruit juice or vegetable juice.
Mid-Morning (11:00-11:30AM) 4-5 walnuts + any fruit of your choice
Pre lunch (1:00-1:30PM) 1 plate of salad with vinegar
Lunch (2:00-2:30PM) 2 chapatis multigrain (without ghee) or 1 bowl of brown rice + 1 bowl pulses or rajma or egg curry or bhurji or 1 bowl any non veg curry + 1 bowl of low fat curd
Evening (4:00-4:30PM) 1 glass buttermilk or 1 cup tea or coffee (sugarless)
Mid-evening(6:00-6:30PM) 1 glass protein drink or fruit of your choice or 1 bowl of sprouts
Dinner (8:00-8:30PM) 1 bowl of rice or 2 multigrain chapatis + 1 bowl of chicken curry or 1 bowl of any green vegetable of your choice + 1 bowl of low fat curd + 1 bowl of salad or soup.

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Written ByDt. Ms. Archana Desai P.G.In Dietitics,BSc - Dietitics / NutritionDietitian/Nutritionist
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