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WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021

WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021

 

WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021

If you’re trying to Lose Weight and Keep It Off, You're Not Alone. One Of The Evergreen Themes On Social Media Has Been Weight Loss. People Like To Post Images Of Workouts, Healthy Recipes, And Foods That They Are Cooking Or Eating. However, This Can Also Promote Negative Body Image Issues By Making Some People Feel Self-Conscious About ‘Looking Good’, Having A ‘Chiseled Body’ Or ‘Toned Abs'. In The Attempt to Reach These Goals, They Are Misguided by Diet Facts and Misinformation That Can cause More Harm than Good. Losing Weight Requires The Right Amount Of Food With All Essential Nutrients, The Correct Form Of Exercise, Good Sleep, And Most Importantly, The Consciousness To Actually Commit To ‘Being Fit’ And ‘Looking Fit’.


WHAT IS WEIGHT LOSS?


Weight loss, in the context of health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state. 


HOW TO START?


The trickiest part of a weight loss journey is to decide where to start. There is so much information available online that people often find it difficult to differentiate between right and wrong. Every other day a new diet trend and supplement emerge promising quick weight loss results. The truth is weight loss is a slow journey and to lose weight healthily, you need to change your lifestyle habits along with your diet and workout routine. This will help you shed kilos, improve your overall health and keep chronic diseases at bay. 


CLICK HERE TO LOSE WEIGHT!


NATURALLY, WEIGHT LOSS:

WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021

 ADD PROTEIN TO YOUR DIET

When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day A high-protein diet can also make you feel fuller and reduce your appetite. 


AVOID PROCESSED FOODS


Processed foods are usually high in added sugars, added fats, and calories. Processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.


STOCK UP ON HEALTHY FOODS AND SNACKS

Studies have shown that the food you keep at home greatly affects weight and eating behavior 

By always having healthy food available, you reduce the chances of you or other family members eating unhealthy.

Many healthy and natural snacks are easy to prepare and take with you on the go.

These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.


LIMIT YOUR INTAKE OF ADDED SUGAR

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes, and cancer 

On average, we eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it.

Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product contains.

Minimizing your intake of added sugar is a great way to improve your diet. 


DRINK WATER



WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021

There is truth to the claim that drinking water can help with weight loss.

Drinking 0.5 liters of water may increase the calories you burn by 24–30% for an hour afterward.

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.

Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.


DRINK (UNSWEETENED) GREEN TEA

Green tea is a natural beverage that is loaded with antioxidants.

Drinking green tea is linked with many benefits, such as increased fat burning and weight loss.

Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.


 EAT MORE FRUITS AND VEGETABLES


WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021


Fruits and vegetables are extremely healthy, weight-loss-friendly foods.

In addition to being high in water, nutrients, and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.

Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.


EAT SLOWLY

If you eat too fast, you may eat way too many calories before your body even realizes that you are full.

Fast eaters are much more likely to become obese, compared to those who eat more slowly 

Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.


REPLACE SOME FAT WITH COCONUT OIL

Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats.

Studies show that they can boost your metabolism slightly while helping you eat fewer calories.

Coconut oil may be especially helpful in reducing harmful belly fat. This does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil.


ADD EGGS TO YOUR DIET

Eggs are the ultimate weight-loss food. They are cheap, low in calories, high in protein, and loaded with all sorts of nutrients.

High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein.

Eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks. It may also help you eat fewer calories throughout the rest of the day 


 GET ENOUGH SLEEP


WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021

Getting enough 
sleep is incredibly important for weight loss, as well as to prevent future weight gain.

Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children.

This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.


 EAT MORE FIBER


Fiber-rich foods may help with weight loss.

Foods that contain water-soluble fiber may be especially helpful since this type of fiber can help increase the feeling of fullness.

Fiber may delay stomach emptying, make the stomach expand, and promote the release of satiety hormones.

This makes us eat less naturally, without having to think about it.

Many types of fiber can feed friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity.

Just make sure to increase your fiber intake gradually to avoid abdominal discomforts, such as bloating, cramps, and diarrhea.


 DO CARDIO


WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021

Doing cardio — whether it is jogging, running, cycling, power walking, or hiking — is a great way to burn calories and improve both mental and physical health.

Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight.

Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease.


FOCUS ON CHANGING YOUR LIFESTYLE

Dieting is one of those things that almost always fail in the long term. People who “diet” tend to gain more weight over time.

Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.


FOODS TO BURN FAT:


PEANUT BUTTER


Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied.


CHICKPEAS


They're filled with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. 


PUMPKIN

 

With more fiber than quinoa and more potassium than a bananapumpkin puree is one of your best bets for snacking and cooking purposes. 


PEAS


A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients. It's got nearly all of what you need daily for vitamin c, plus magnesium, potassium, and iron.


TUNA


The healthy fats in this fish when it comes to hearty protein, alongside salmon and sardines. They're filled with omega-3s and lean protein, helping you fill up at mealtime.


POTATOES


They're high in fiber as well, meaning potatoes can be a nutrient-dense food — just as long as they're not served the french-fry way.


PUMPKIN SEEDS


Pumpkin seeds provide tons of immune-boosting zinc, but more importantly, are a significant source of fiber 


OATS


WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021


Probiotics introduce useful bacterial to your system, but the prebiotics in oats feed the good bacteria already living there, helping it proliferate.

 

ALMONDS


 Almonds, in particular, are a strong source of protein and various researches have linked an increase in almond consumption to a decrease in cholesterol.


WALNUTS


 Walnuts are rich in monounsaturated fats — they're an extremely heart-healthy snack compared to other grab-and-go items like chips or pretzels. 


BLUEBERRIES


Blueberries are indeed full of fiber (4 grams in one cup) but also hold a significant amount of antioxidants in a juicy bite-sized treat. 


RASPBERRIES


Compared to other berries, raspberries have especially high fiber counts


OLIVE OIL


Plant-based oils like extra-virgin olive oil create that "full" feeling and help you slim down overall. Extra-virgin olive oils also work to reduce inflammation due to antioxidants, particularly oleocanthal, which has been touted to have similar effects on the body as ibuprofen when consumed regularly. 


EGGS


WEIGHT LOSS | HEALTHY WEIGHT LOSS 2021


Some research indicates eggs, which are low in calories and are rich in other dietary nutrients, may aid in weight loss over time. 


BEANS


Beans are a staple of many vegetarian dishes because they're packed with plant-based proteins, as well as minerals and some b-vitamins. 


LENTILS


These little protein-filled bites of plant-based goodness make for excellent soup bases or salad additions to make a meal feel so much more substantial. The fiber and resistant starch within lentils can help you consume fewer calories between meals.


BANANAS


Filled with potassium and magnesium, bananas offset the bloat-caused salty processed foods and pack in plant-based prebiotics, "feeding" your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal.


CITRUS FRUITS


The potassium in citrus helps combat bloat while the antioxidants fight inflammation, which is associated with belly fat storage. 


So, with a good lifestyle, balanced diet, and proper the exercise we can be healthy and fit.


Eat to become a healthier, happier, fitter person — not just to lose weight! 

 

Money can’t buy happiness but a healthy body can make you HAPPY.

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