Medical Reviewed by Ashwathy V. Pillai, Postgraduate Degree in Dietetics & Applied Nutrition
Healthy weight loss requires some lifestyle changes and little adjustment with your diet along with some fitness plan.
If you religiously follow the changes you are bound to reach your weight goal. It is slow but it is steady and healthy.
It’s not easy to melt those stubborn fats which are the resultant of those extra cheesy dips and deep fried fries that once gave you the feeling of ‘nirvana’.
While the temptation is there to take the short cut, go on crash diet or pop weight loss pills, but the weight loss is momentary.
The right is path is little slow and may be arduous, but the weight you lose is permanent and you feel healthier. Here’s what you need to do:
1] Consume A Low Calorie Diet
So what do you do if you want to lose those extra pounds quickly ? We can possibly lose weight by following low calorie diet, yippy!.
Restricting our calorie intake upto 1200 calories per day helps in losing oodles of weight but it should be done in the right way so that our body is not devoid of essential nutrients.
Following a low-calorie diet is not difficult if you include lots of nutrient-dense foods.
In fact, it is a necessity because there is no room for foods that are not totally nutritious.
Choose plenty of low-calorie, high fiber fruits and vegetables, whole grains and low-fat protein sources.
2] Eat 5 Meals a Day
People who ate four or more times a day, had half the risk of becoming overweight compared with those who ate three times or fewer has been suggested by many dieticians and health experts.
You can control your hunger pangs by dividing your meal plans into smaller version and make a diet plan for quick results.
3] Sip on Green Tea
Green tea contains bioactive compounds that improves our health.
Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight.
Several studies show that green tea leads to decreases in body fat, especially in the abdominal area.
4] Opt For Healthy Drinks
Homemade weight loss drinks are natural alternatives which will help you shed weight without any health risks. Below are few examples:
- Apple cider vinegar
- Lemon honey ginger water
- Cumin water
- Fenugreek water
- Ajwain water
- Saunf water
5] Avoid Skipping Meals For Healthy Weight Loss
When you skip meals, you might end up eating more.
Remember, when you are hungry, you are less likely to make healthy food choices. Eating breakfast is a must.
Breakfast is the most important meal of the day and should never be skipped.
Increase protein intake in your breakfast meal as it will help you stay fuller for a longer duration.
6] Try Portion Control And Eat Slowly
Instead of eliminating your favourite foods from your diet, indulge in portion eating.
This is the best practice to maintain a dietary balance. Also cook at home as much as possible. When you cook your own food, you are more likely to fix a healthy meal.
Fried foods are the main culprits of weight problems and obesity. They do no good but only harm your health.
Try to eliminate fried food from your diet and you will see faster and effective weight loss results.
Eating slowly will help in proper digestion of food. Also, when you savour your food, you are less likely to indulge in overeating.
7] Sleep Properly
Sleep properly. Avoid any distraction as it may interrupt your sound sleep and you might feel cranky, lethargic and distracted the following day.
Sound sleep will also help you to stay active throughout the day.
8] Walk More Often For Healthy Weight Loss
This is a basic yet important tip. Instead of using elevators and escalators, use stairs.
If you have a sedentary job, get up after every two hours and take a five to ten-minute walk.
9] Follow HIIT Workout Plans
High-intensity interval workout is one of the most effective ways to drop fat.
High-intensity workout when coupled with a good diet, helps in shading those extra weight.
So, if you are looking to seriously transform your body, you can try the exercises listed below.
- High knees
- Split Jumps
- Jumping Jacks
- Mountain Climbers
- Rope Jumping
- Push ups
- Pull ups
10] Try Yoga – The Answer To Every Problem
Yoga is touted as a way to burn fat. Aside from the physical side of it that helps you burn calories, the main reason yoga can help you lose weight actually comes from the mental side of it.
We all know that stress leads to a poor diet. Yoga helps to greatly reduce stress, which not only helps you make better decisions but also lowers cortisol levels.
Cortisol is the stress hormone that causes weight gain. Lowering your cortisol levels will help you naturally lose weight. Yoga is about challenging your mind and your body and taking it to new lengths.
Boat Pose,warrior pose, suryanamaskar, mountain pose, triangle pose are some of the effective poses for weight loss.
Frequently Asked Questions
Q. Why is it important to try portion control for healthy weight loss?
A. When you try controlling the portions if food you are eating, you end up creating a calorie deficit in your body, which in turn burns excess fat and you start losing excess weight from your body. With portion control you need to make the right food choices.
Q. Is it important to do strength training for healthy weight loss?
A. Yes, strength-training helps build muscle mass and eliminates extra fat. It also enables the body to constantly burn calories, even after you have stopped exercising.
Q. What is healthy weight loss diet?
A. A diet that is protein rich and has a good balance of carbs and healthy fats to enable the body to lose weight without giving up on food, or fighting food cravings.
Know more about healthy eating and ways to lose weight through our expert Possible Nutritionist.The first consultation is on us.