01 Aug Easy and Effective Tips for Weight Loss
This post is also available in: Hindi
Almost 1/3 of the world population is facing the problem of obesity and being overweight. So each and every overweight human being would want some healthy and easy ways to lose weight. And the relieving thing is that there are not one, but many easy ways and tips for weight loss, works for men and women both.
If you start following them, not only will you lose fat, but it will ensure that you do not gain all the lost weight again. Now without wasting any more time, let us have a look at the simple ways which can be followed at home.
20 Best ways to lose Weight
1. Increase your water intake
The most easiest and effective way. Drinking more water helps your metabolism rate to process fast, which ultimately burns more calories. If you consume cold water instead of room temperature water, you will tend to burn more calories because it will process in bringing it back to body temperature. So start consuming 1 to 2 liters of water more on a daily basis. (View research here)
Not only that, according to many other researches, drinking 2 glasses (500 ml) of water before 30 minutes of eating helps you in losing weight. It has a simple reason. Our stomach feels heavy so we tend to eat less than what we consume normally, and we so not hog on the food. We end up consuming fewer calories due to this and that is the reason this easiest tip stands first in our list.
Drinking more water does not only a best way to lose weight, but it also helps in improving our immunity system, flushing out toxins from our body, making our skin fair, relieving headaches, retaining from urine infections and many more.
2. Very less consumption of white sugar
White sugar is also known as ‘sweet poison’. The main problem does not lie in white sugar itself, but in the use of white sugar with various food items, such as sweets, Juices, etc. Even though a spoon of sugar contains only 16 calories which is very less, but the use of sugar is done in food items such as white flour (maida), thickened milk (khoya/mawa), etc. which aids in weight gain.
So make sure that you use very less amount of these food items – tea/coffee made with white sugar, sweets, fruit juices which are available in grocery stores (which contain more sugar and less juice), soft drinks, energy drinks, chocolate biscuits, pastries, cake, etc.
Natural alternatives for white sugar – The most popular alternative are brown sugar (for tea/coffee). You can effectively use brown sugar wherever you have to use white sugar. Other alternatives are jaggery (gur), honey, and fruit juice. There are few other alternatives such as artificial sweetener.
Instead of quitting these, you can lessen your usage. That is the right way.
3. Drink green tea
Also called weight loss tea. This is the most effective natural supplement to get slim body. Green tea helps in improving our digestion process, which helps in burning more calories. The EGCG element present in green tea helps in breaking the deposited fat cells, producing energy from it and ultimately burning fat from our body. This is the most useful tip to imply in our lives to reduce fat and weight.
Also, the caffeine present in green tea helps in giving more energy to exercise and burn fat. Consuming green tea in a period of 30-40 minutes before or after a meal is more effective and drinking 3-5 cups of green tea a day is very useful for weight loss.
4. Chew your food more often
Our elders always convey that food and prayers should never be rushed. Eating at a fast pace tends in overeating, and many studies have proved it. This is a big reason for gaining weight. According to scientists, one bite of food should be chewed 40 times. This will result in satisfaction, even after eating a less amount of food and the stomach will be able to digest it easily. You can read more about it here.
5. Stand more often
According to research, instead of sitting more often, you should stand. Standing consumes 1.5 times more calories. The reason is simple, standing requires more energy. The more you weigh, the more energy will be required to stand and ultimately burn more calories. You can calculate it here according to your weight. This is so effective that many popular Fat loss programs add it to their plan.
According to Empower research, if you stand for an hour every day, you can lose up to 3.5 kgs per year. Isn’t it a joyous thing?
But when to stand – Few ideas are like, We Indians watch a lot of television, so you can stand while watching TV at home, while talking on the phone, while reading a newspaper or a book, while bathing and you can sort it according to your day schedule.
6. Use a small plate
This has no scientific reason, but it’s a psychological trick. When we eat less food from a big plate, our mind feels that we are eating very less. In fact, that is sufficient according to our hunger and need. Where as if we eat food from a smaller plate, our brain understands its quantity in a proper way.
According to a research, if we eat food from a 10 inch plate instead of a 12 inch plate, we tend to consume 22% of fewer calories, which will ultimately help you to lose 8 kgs of weight in one year. Isn’t it a small, easy but an efficient idea to lose weight?
7. Fat burning food
That less calorie but full of nutrition type of food, for which body burns more calories to digest it. also those foods increases our metabolic rate, and which does not make us realize of our hunger. Almost all the diet plans include these type of natural food items, like oats, almonds, eggs, green vegetables, green tea, pulses such as beans/split Bengal gram/split green gram/green chickpeas, grains with their peel on, green chili and so on. So use more of these food items when you cook.
8. Eating time
To lose weight, you should eat 5-6 times in small amounts per day. But we Indians usually eat only 3 times a day. So make this rule, have breakfast like a king and have dinner like a Poor man. Eating more food in the morning gives more energy useful for the day and it helps in its easy digestion. Eating more food in the evening hours will not be digested easily and it will accumulate more fat in our body.
9. Have food on the dining table
Most of us Indians have our food while watching TV at home, in which most of our concentration is diverted in watching TV. According to a British research, we tend to eat 25% more while watching television (OMG that’s high) and it increases the fat content in our body at a faster pace. So our concentration should not be diverted or broken while eating. no television, no reading, nothing. Eating time should practice pure eating.
10. Drink lemon water daily (with salt)
Lemon water increases our metabolic rate which burns more calories. It also contains vitamin C, which does not let fat accumulate in our body. Have lemon water mixed with honey and 400 ml of lukewarm water every early morning because this is the most effective way to drink it. This home tip will help you reduce fat efficiently.
11. Effects of junk food cannot be omitted by exercise
Most of the time we tend to eat unhealthy food thinking that exercising will help to maintain our weight. Unhealthy food has a lot of calories and only a professional player is able to burn them. Unhealthy food does not provide any type of nutrition which our body requires, which makes us weak and ill. You do not have to completely eliminate your favorite food from your lifestyle, instead just reduce the consumption otherwise you will tend to gain more weight.
12. Walk more
A person weighing 80 kilo will burn 65 calories after walking a kilometer and a person weighing 55 kgs will burn 40 calories. So walk more and more. Walking will help you in losing weight and help you become slim. You can see different ways of walking for burning calories here.
Few ideas To walk more – you can make some changes in your habits, like using stairs instead of elevator, climbing off one stop ahead of your final stop while travelling in a bus, parking your car far off, walking to the market in the evening. If you think according to your daily schedule, you can get many more ways of walking.
13. Do something interesting if you do not like exercising
The more you are able to keep yourself active, the more calories you will be able to burn, which will help you to lose weight naturally. But there are many people like me, who hate to exercise. So there is an easy way out, try out something that you like and also which burns many calories. For example, playing badminton, dancing, swimming, cycling, running or any other outdoor activity.
14. Storing healthy snacks on your dining table, fridge and kitchen
When we feel hungry, we tend to eat whatever comes first in our sight. Isn’t it? Such as food kept on the dining table, in the fridge or kitchen at home and on the office desk. We tend to eat only that food when we get hungry. Instead of putting unhealthy food items in such places, you can replace them with healthy snacks and foods which help you in weight loss such as fruits, salad, dry fruits (cashew nuts, almonds), roasted chickpeas, puffed rice, sprouts, popcorn, etc.
If we keep only healthy snacks on places within reach, we would tend to eat only those healthy food items. This technique can help you a lot in reducing weight naturally.
15. Never stay hungry
When we stay hungry for a while, we crave for tasty food (something peppery, sour, sweet or junk food), which is very unhealthy. Or we overeat in haste when we are very hungry. Both these ways result in accumulation of a lot of calories and fat. So to gain a slim waist and body, start eating more often, 6 times a day, every 3 hours in small portions, through which you will never starve.
16. Prepare a diet plan
Diet does not mean to eat less. It means to eat more nutritious food, which is needed by our body. To reduce obesity, your diet should include 50% carbohydrates, 20% protein and 30% fat. And make sure to change your diet plan from time to time, which will help your body gain all the essential nutrients. You can also view my weight loss Diet plan, which worked for me.
17. Determine the amount of calorie consumption
Normally an average adult requires around 2000 to 2400 calories for physical and mental activities. But for an overweight person to lose weight, he/she should consume around 1200 to 1600 calories. The amount of calories to be included in the diet depends upon your weight, age and your daily schedule. The Exact amount of calories to be consumed by you can be calculated here.
18. Reduce stress
Stress which stays for a while reduces our hunger but the stress which resides for long term releases hormones called Cortisol, which increases our hunger and we tend to eat more (see research here). Along with that, we crave for food which contains more of sugar and fat content, such as fried food, sweets, alcohol, etc. After the age of 35 years, stress in one of the top reasons for obesity, So reducing stress is important for weight loss. To know about ways which can relieve stress, read here.
19. 7 hours of sleep is a must
Sleeping less can result in hormonal imbalance. It increases the hormone, Ghrelin, which indicates when to eat. A hormone named Leptin is decreased, which indicates not to eat more. Which results in more eating. That is exactly why people, who sleep less, tend to eat more. Sleeping less also makes our metabolism rate slow, which makes it difficult to burn more calories.
So sleeping less is a major factor for obesity in all ways. That is the reason an adult should sleep for around 7-9 hours and a child should sleep for 8-10 hours every day.
20. Practice yoga
India is the foundation for yoga, and the whole world has been following it today to stay healthy. This should be adopted by all Indians in their daily lives. According to a scientific reason of weight loss, practicing yoga increases the insulin level in our body, which indicates our body to burn fat. Yoga has many aasana with ability to reduce the most adamant fat. With aasana’s such as kapalbhati, surya namaskara, veerbhadrasana, setubandha aasana, etc. Who can convey it better than Baba Ramdev, check here? It will not only reduce your weight but will also fill your body with energy, which will make you strong physically and mentally.
We talked about ways through which you can reduce your weight easily but slowly. But if you pursue your weight loss program as a passionate aim, then you will have to plan it accordingly and prepare a diet chart. Only then you will be able to lose weight with less time.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 22 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.