6 Best Tips To Lose Weight The Right Ways
Hello Innovative Zone reader – Welcome to India’s one of the best business magazine platforms, where we share inspiring business & entrepreneur stories, health, lifestyle, and more. We will be discussing one of the hottest topics, “How to lose weight?” and “what are the best tips to lose weight the right way?” these sentences are searched more than 550,000 per month globally as per worldstream.com. This indicates how much obesity or overweight has become the biggest concern in the world.
According to a WHO survey, 39% of adults 18 years and over were Overweight in 2016, and 13% were obese. The difference between Obese and overweight are measured by BMI (body mass index): BMI 25.0 to 29.9 is considered overweight, and 30.0 BMI and more is considered Obese/Obesity.
What are overweight and obesity?
Being overweight or obese are both terms for having more body fat than what is usually known as a healthy weight. Both are known to define the risk of health problems from an extra pound. Keep in mind that the more body fat you have, the greater your risk for several chronic diseases, such as kidney disease, heart disease, diabetes, and more.
What causes overweight and obesity?
Several factors can play a vital role in gaining and retaining excess weight gain, energy imbalance is one of the factors that lead to overweight, meaning Internal energy does not equal to out one. As the name suggests, internal energy is the calorie (Kcal) amount your body gets from food and drinks. On the flip side, outer energy is the number of calories that your body uses for things, such as digesting by being physically active, regulating body temperature, and more. In general, when your body has more calories than you need.
As a result, the unwanted calories get stored in fat cells, later these fats sit on top of your muscle, right underneath your skin. Furthermore, higher insulin also plays a vital role in weight gain. In that case, people eat frequently and intensively.
What are the tips to lose weight the right way?
There are tons of videos and articles we see about weight loss and found how misleading information is being spread all over the internet. Misleading information like how to lose 10 kg weight in just 10 days? However, the fact is, one should not lose weight more than 2 pounds in a week as many nutritionists suggest. It means the following such type ideas can be harmful to your body and muscle tissue. Each one has different medical histories, body composition, and blood groups. How can be one sure that the diet that has worked for someone else will work for them?
When we say losing weight the right way, means your immune system gets better and better, you feel more energetic, and your digestive system becomes stronger day by day. Today, we will be sharing the effective and best diets to lose weight.
#1. Develop a healthy habit mindset
Losing weight should not be just a goal for anyone but should also be a goal to develop a good habit mindset. This will eventually lead to good health, and weight loss will be an automatic result. However, that path that people usually follow is weight loss first. In fact, the quick weight loss may end up unpleasant health outcomes and eventually may make you develop poor lifestyle habits. This cannot be the best way to lose weight.
When we say that develop a healthy mindset, it means is people are bringing healthy nutrition on your daily life, doing yoga or medication, improving physical workout. It should stay in your whole life. This is what it is called losing weight the right way.
#2. Stay hydrated
There is always a thumb rule – one should drink 35ml water per kg of body weight. For instance, one has around 60 to 70 kg body weight, it is crucial to drink water around 2.5L to 3L every day. Enough water intake flushes toxins and waste of consumed material out of the body. People who drink enough water are linked to decreasing calorie intake and lower risk of weight gain. Besides that, enough water intake has several benefits, including maintaining skin elasticity skin, reducing the chance of suffering from scars, wrinkles, soft lines, etc. Most importantly, it improves your metabolism as well. This is one of our tips to lose weight the right way.
#3. Focus on a healthy diet
Once Greek physician Hippocrates, “Food should be a medicine and medicine should be a food.” What it means is that a healthy meal must contain all nutrition, including protein, carbs, fiber, starch, and fat. In order to get most of the benefits out of the diet plan, you should design 3 nutrition associate meal plans for a day, including breakfast, lunch, and dinner. When you are plan make sure these meals contain all nutrition, which is not just enough to release unwanted fat but also improve overall health. If you are not sure what to add in your meal, you should take advice from a nutritionist, who can design your diet according to your body composition and blood group.
Many research says, it is healthier “to breakfast like a king, lunch like a prince and dines like a beggar.” However, in the real world, it completely different case. Generally, people eat a very light breakfast makes them hungry all day long. As a result, they fall upon the dinner. It is time to change this mindset to lose weight the right way.
#4. Increase protein and fat intake
Often, overweight people deal with binge eating disorders. For that reason, the digestive system doesn’t function well. Many studies show that protein is by far the most filling. It boosts peptide YY a hormone that makes you feel more full- with fewer calories. This is partly because protein reduces the level of the hunger hormone ghrelin. Apart from that, It increases muscle mass, gives benefits to your bone, reduces late-night snacking. According to a dietary reference intake report for micronutrients, a person should eat 0.8g of protein per Kg of body weight.
In order to address insulin resistance and transfer them into a fat-burning state, fat must be included in the diet. Don’t’ fall for the lies that protein is only for bodybuilders and eating fat can increase your fat.
#5. Mediation and workout
Aside from these weight loss tips; meditation and workouts also play an immense role in weight loss. In 2017 Wiley Online Library reviews of existing studies found that mindfulness mediation was an effective method for losing weight and changing eating habits. Mindful mediation involves paying close attention to where you are, what you’re doing, how do you feel about your life right now. While workout is linked with many benefits, including improved mood, stronger bones, and burn fat effectively.
#6. Include more vegetables and fruit
If you want to lose weight the right way, then do not forget to add Fruits and vegetables to your daily meal. Most fruits and vegetables are low in calories and fat, and have a rich source of fiber, vitamins, minerals, and antioxidants, all of which are essential on your daily meal diet.
There are two things I would like to add here more that must add salad in your daily meal. It is considered to be effective toward weight loss. And another must eat an apple in a day because apple contains micronutrients (vitamins and minerals), macronutrients (protein, carb, and fat), polyphenol, and more, which help to improve metabolism and decrease the cholesterol and Uric acid level.
Following these habits will lead to a slow but sustainable weight loss. The benefit of this is that you won’t feel craving, irritability, and mood swings which often occurs with famous weight-loss diets.
