Weight Loss: 10 Effective Ways to lose weight
Attaining weight loss in a short period has mushroom growth everywhere. It’s a belief that a slim body showcases a fit body. How accurate is this belief? In this write up we will discuss some effective ways to lose weight.
The Internet is loaded, with different tips and tricks on shedding extra kilos. Everybody wants to be slim and look beautiful. Each one of us fantasizes about having a perfectly shaped body.
More than a fad weight loss is a necessity. In the recent growing obesity period, some tips to reduce weight are –
1- Ayurvedic herbs that can help
Triphala brahmi, Garcinia cambogia, kudampuli or malabar tamrind, etc. These are some medicinal plants that can help reduce excess weight.
Triphala could be taken between meals on an empty stomach for maximum absorption. The powder of Triphala can be mixed with honey and warm water and can be taken in between meals for better absorption.
Brahmi can be taken as juice or in powder form. Take two to four tsp of Brahmi powder and take an equal amount of water and drink it once a day before food. Half a teaspoon of powder can be consumed twice a day.
Garcinia Cambogia, Kudampuli or Malabar tamarind is available in tablets. These tablets could be taken twice a day before meals.
Curry leaves, mint, turmeric, ginger, cinnamon, black pepper, and other spices are very useful to reduce weight. These spices can be added to your meal.
Guggul treats disorders in fat metabolism. The tablet of guggul can be taken and consumed once daily with warm water.
Kalonji or black seeds and vijaysar or kino tree are other herbs used for the treatment of weight loss in Ayurveda. Take half a teaspoon of vijaysar or kino tree powder or three grams of Kalonji or black seeds daily empty stomach with warm water. can be taken once daily.
2- Drink water and accelerate weight loss
Spike up your metabolic rate by consuming 35ml of water per kg body weight. Drinking water as per the body weight helps to lose more weight. Stay hydrated.
3- Chew the food 32 times
Chewing food 32 times improves digestion which eventually leads to weight loss. Eating quickly hardly burns any calories whereas munching food on an average of 32 times breaks down the food to a runny consistency, delivering the message of being full-back to the brain. The more you mash your food, the faster will be your weight loss.
4- Go for complex carbohydrates
Carbohydrates can be broken into two different types: complex and simple carbohydrates. Complex carbohydrates play a very important role in maintaining a healthy weight.
Simple carbohydrates are things like white bread, white pasta, white rice, processed foods like cakes, cookies, candies, biscuits, and sugar-sweetened beverages. These empty calorie things might lead to excess weight gain.
Complex carbohydrates are whole grain products, whole wheat pasta, whole grain rice, whole wheat bread, and fruits and vegetables. At least 3/4th portion of your plate should have complex carbohydrates.
5- Follow the easy protein formula
Protein is the single most important macronutrient for Weight Loss, gaining muscles or for a better-looking body in general. A decent intake of protein can support you in your fitness journey by improving your metabolism & immune system.
20% to 30% of daily calories should come from protein. Protein keeps you feeling full, hence reducing appetite. It helps preserve muscle mass. The minimum to maximum intake of protein should be 0.75 grams to 2.8 grams per kg of your body weight.
The factors that determine protein intake in a day are age, activity levels, stress levels, digestive juices, pregnancy, physical condition, fitness goals, etc.
Too much protein intake can overreact with your immune system. It can put pressure on the liver and kidney and may also weaken bones.
6- Do not opt-out of good fats like ghee
Ghee helps in reducing fat mass and is great for weight loss. It contains Omega 3 (DHA) and omega-6 fats (CLA). Ghee promotes cardiovascular health and regular usage of at least one teaspoonful a day lowers the occurrence of coronary artery ailment. This good fat marshal’s fat cells are burnt for energy. Consuming it in moderate quantities or else excess can lead to heart and kidney diseases.
7- Include Polyphenols – macro and micronutrients in your diet
Protein, fat, and carbs are macronutrients. B vitamins and vitamins A, D, E, K, and C, calcium, iron, and magnesium are micronutrients.
Polyphenols are antioxidants, needed by individuals of all age groups. It is an extremely useful micronutrient that controls neurodegenerative issues, reduces heart-connected risks, and cures type 2 diabetes, inflammation, weight, and fat loss.
8- Ayurvedic detox drinks
Detox drinks assist in clearing toxic toxins from the body. They play a potent role in weight loss. These drinks not only detoxify the body but keep the body wholesome and restorative both internally and externally.
The other benefits of drinking Ayurvedic detox drinks are they improve the digestion and immune system, clear the skin, take care of bloating & gas, decrease the observable signs of aging, and most significantly make the person stay fit.
Herbal combinations like turmeric, cumin, coriander, ginger, etc are antiviral, antibacterial, and antifungal. These spices assist to clear out unwanted bacteria present in the stomach. Ayurvedic detox drinks are a natural solution for fitness. They do not contain synthetic chemicals and have no side effects.
Some ayurvedic detox drinks are Amla juice, Lemon ginger water, Aloe vera juice, herbs tea, fennel tea, cinnamon, bay leaf tea, etc.
9- Daily exercise for more than half an hour
Half an hour of workout may be better for lightly energized people but not for sedentary workers. Active couch potatoes need to dedicate more time to get effective results.
One ideally requires three hours to five hours of workout in a week varying from vigorous to moderate exercises. This may include jogging, power walking, or aerobics. Out of 30 minutes at least 15 minutes of walking can be helpful.
If an office goer is not getting enough time for exercise, they can take the stairs instead of the elevator, do small stretching workouts while sitting on a chair, or take a short walk within the office premises.
10- Intermittent fasting for weight loss
Eating during specific timing is intermittent fasting. It is an eating plan that can help reverse diseases and manage weight.
Here the focus should be on what and when to eat. Just fasting for some hours and eating during a specific time helps in removing toxins from the body. When the body depletes its sugar supplies hours after surviving without food it starts burning fat.
There are different ways this fasting works. It depends on the choice of a regular period to eat and fast. One of the fasting schedules can be by choosing one meal a day for two days a week or can rather eat between eight hours each day.
The fasting plans can include 16/8 fasting (consuming for eight hours and fasting for 16), 14/10 (14 hours fasting and 10 hrs eating), 12/12(equal time of eating and skipping meals), or can consume 500–600 calorie meals for two days a week and can eat regularly for five days a week and so on.
A longer period of fasting may be dangerous because this might encourage the body to begin accumulating more fat in response to hunger.
Food plays a major role in weight loss. When you are trying to lose weight it is important to avoid some foods to attain the benefits of your fat-loss plan.
Say a big no to processed foods, refined flour, sugary drinks, junk foods, chocolates, alcohol, packaged foods, cookies, pastries, ice cream, and pizza, to name some.
Go for mindful eating and follow the above-mentioned points to get the full benefits of your hard work.
Always consult a professional for complete guidance. If any health problems erupt after following any of the methods mentioned in this article then discontinue the practice instantly.
Keep posting your inputs, experience, and opinion in the comments section.