How do I lose weight?? How do get rid of this Belly Fat? Oh god, my wedding is just a month away; I need to lose weight now. How should I do it?? All these questions do pop in our mind frequently; many times we do worry and end up doing technically nothing!
“Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it.”– Jim Wendler
Our laziness and today’s lifestyle stress have resulted in the birth of various types of weight loss programs, including keto diet, intermittent diet, paleo diet, Atkins diet, etc. Well, you can also lose weight even by eating just healthy and balanced food.
As to the World Health Organization (WHO), the prevalence of obesity is increasing and according to the latest statistics of the World Health Organization, 13% of adults worldwide are obese and 39% are overweight.
Experts believe that if a person sustains even 5-10% of his/her weight loss, it is considered a great achievement. Actually, weight maintenance is defined as weight change up to 3% of the actual body weight after weight loss.
In today’s world, lack of physical activity begins from childhood through television or phones and these are correlated with BMI, as well as with both prevalence and severity. (Tanasescu et. al 2000)
Pedometers: Pedometers or smartwatch are very much in trend with all the age-groups. It is actually a device that counts the number of steps that an individual accumulates throughout the day. The current consensus states that obtaining less than 5000 steps per day is indicative of sedentary behavior, whereas greater than 8000 or 10,000 steps suggests a more active lifestyle.
The above-mentioned recommendations for amounts of physical activity are based on goals for maintaining health, prevention of weight gain, promoting clinically significant weight loss, and prevention of weight gain after successful weight loss. Recommendations are based on the American College of Sports Medicine position stand of Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults.
How to Lose Weight in an Effective Manner
Let’s understand in detail weight-loss and management strategies:
It depends on your choice if you wish to lose weight effectively, yet slowly.
“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” – Louis Sachar
Become a Regular Gym-goer
If you are serious about going that extra mile to build a strong body, then it is important to first become mentally strong. This journey will not be easy and at every step, you will feel to quit the process.
While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, but the biggest barrier is mental.
Yoga for Weight Loss
Losing weight can be explained in a simple way which is calories in vs. calories out, but honestly, a lot more goes into losing that hard jiggling fat from your body forever. If you have never done yoga, you should begin with the basics of yoga. Let your body be comfortable with the type of exercises
● Ashtanga Yoga:
Ashtanga Yoga was introduced by Sri K. Pattabhi Jois (1915-2009) is a system of yoga transmitted to a modern world. In this type of yoga, synchronizing breathing is important with a progressive series of postures – a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs.
● Power Yoga:
Once you get accustomed to ashtanga yoga, you can move towards power yoga. Power yoga is all about combining Zumba+ashtanga yoga, which will make you sweat more. Power yoga is more focused on the body as the poses are held for longer to build stronger muscles.
● Vinyasa Yoga:
Vinyasa yoga can be very challenging for beginners; as compared to Ashtanga practice which itself is powerful and detrimental in itself. Vinyasa Yoga if done at a faster pace can move towards Power Yoga.
● Hot Yoga
Vinyasa Yoga is done in the hot rooms where a person sweats profusely letting it increase in his/her heart rate. Hot Yoga is not for everyone, as it gets difficult to handle such high intense workout. Also, it’s better to skip hot yoga in case you suffer from the following:
- Heart disease
- Dehydration related problems
- Suffered from Heat Stroke
Vitamin B complex-found in brown rice, dairy products, pulses, eggs, green vegetables, nuts is essential for the nervous system to function well and also helps to release energy from cells as energy demands of the body increases during stress. Vitamin C is known to reduce stress hormones and also helps to maintain a sound immune system. From the world of minerals, iron, magnesium, calcium, zinc, and potassium are the ones that can help combat stress.
Portion vs. Serving Size
This part of the article is very important before you go-to diet. One should understand the difference between the portion and serving size.
Serving size is a standardized amount of food, usually used to quantify recommended amounts typically mentioned on a Nutrition/Supplements Facts label. Portion size is the amount of food you choose to eat — which may be more or less than a serving.
Portion sizes of foods offered to consumers have increased at the same time as overweight and obesity levels have risen. If the portion size consumed is large for high energy-dense food items, then it can lead to weight gain.
Control your Diet
Studies have clearly shown that exercise alone cannot help you to lose weight. This is because of the neurochemical mechanisms that regulate eating behavior make you compensate for the calories burnt in exercise by increasing your energy intake. Hence, the exercise plan should be clubbed with a proper diet plan to help improve the outcome. A meal replacer can come in handy in this case.
Self-Monitor your Diet
Behavioral treatment, which was introduced in the 1960s, may be provided to a single individual or to groups of clients. The best one known to do a behavioral modification would be self-monitoring. Self-monitor your daily food intake through a food diary. A food diary will help you record what and how much they have eaten, when and where the food was consumed and the context in which was food consumed. Your personal food diary should be with you every time to report about the food you consume on an immediate basis. If a person follows a food diary and is combined with regular activity, it helps in a relatively immediate reduction in food intake and consequent weight loss.
Natural Ways of Losing Weight
- How do Probiotics help lose belly fat?
- Use of Moringa Oleifera in Weight Control
- Benefits of Kelp in Weight Control
- Natural Ingredients that help in weight management
- The role of Herbs in weight management
- The role of Garcinia Cambogia for weight loss
- How Green Tea Can Help You Lose Extra Weight
Ideal Food for Weight Loss
|Soy Protein||Soy proteins are high in isoflavones, which have shown to help in weight management.|
|Oats||Soluble Fibre likes Fructo-oligosaccharides, which also acts as a prebiotic, which feeds the good bacteria already living there.|
|Superseeds||Protein, Fibre, and Zinc present helps stave off hunger pangs|
|Nuts||According to the Journal of American Heart Association, one who consumes nuts for a snack as compared to carbs laden snack has lower abdominal fat. This is because nuts like almonds, walnuts are rich in monounsaturated fatty acids.|
|Beans and Lentils||Bean and Lentils are known weight loss booster, thanks to their fibre and protein combination|
|Berries||Strawberries, raspberries, blueberries, blackberries, and cranberries are not only high in antioxidants but fibre content as well as it helps lose weight|
|Eggs||Eggs if taken in the breakfast can help make you feel more full and help you eat few more calories throughout the day. This happens because of protein, all essential amino acids, and antioxidants.|
Let's achieve our target of healthy weight this year!