It is really a big deal to shed the stubborn fat for those who are struggling to shed kilos. Eating right and exercising may be the most important key to lose weight but there are many other things that should be considered while losing weight. While reducing the weight, you should keep in mind that you should lose weight gradually instead of trying extremely hard to lose it faster. As per Academy of Nutrition and Diabetics, if you try to lose weight too fast, you may end up losing your muscle mass, bone mass, and water instead of fat.
If you know what to do exactly, losing weight can be really easy for you. Here are some tips that will help you in melting those extra pounds right away.
Only quick weight loss should not be your aim, instead, you should try some safe tips to achieve the planned body weight. You must understand the fact that with proper planning and right directions, you can lose weight quickly as well as safely.
Here we have divided the article into 5 parts that are:
1. Set a Goal for weight loss
2. Best Foods for weight loss
3. Physical workout: Yoga for weight loss
4. Lifestyle changes that help in weight loss
5. Benefits of staying healthy and slim
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Set a Goal for weight loss
Along with the determination of shedding those extra pounds, you should keep in mind to set up a goal first and plan it meticulously. Remember you need to lose only your weight, not your self-esteem. You should understand the fact that while trying to lose your weight, you are not ending up with exhausted daily routine, continuous starving, and ultimately ruining your life. Let’s see how you can prepare yourself for starting a program that can help you to achieve your desired body weight:
Check-out your body weight:
Everyone has different body weight. A woman has a body weight according to her height. For an average, 45 kg weight is ideal for a 5 feet woman and then 2.5 kg per inch above it. For example, if you are 5’6” tall then your weight should be 58 kg. So, first you need to find out your ideal weight and how much pounds you need to lose?
Set small goals:
It is always hard to stick to a big or long-term goal when it comes to losing weight. You should realize the value of setting short-term goals and then set up a small but realistic goal. Shorter goals help you to stay motivated; to track your success, and give you a chance to celebrate your mini-success once you achieve your goals.
Your small goals should consist of:
Make your meals with 50% of fiber-rich diet such as veggies
A brisk walk daily for 30 minutes
Lose 4 pounds (or 2 kg) over next one month (realistic and easily achievable)
Taking shorter meals a day
A perfect mindset:
Being slim and attractive is only the aim in our lives when we think of reducing weight which is absolutely wrong. Being healthy and fit should be real motive for your weight loss. First of all, you should adopt the way you and your body are! Never try to push your limits forcefully.
Imagine what your life is like when you achieve a body goal. So, now you have created the goals for yourself which are as realistic as you say. You should prepare your mind for taking your planning into the actions.
Manage the cravings:
Chocolates, potato chips, peanut butter are some foods that carry cravings with them, so true right? And we all have plenty of such foods in our fridge.
Mostly we crave the bad foods only. If you have deprived yourself of too long for such foods, you may eventually end up indulging in tempting foods. If you have the right techniques for managing your cravings, you can enjoy the foods you crave. Like you can owe yourself a little treat after achieving your short-term goal.
Lifestyle changes that help in weight loss:
After making the promising goals, you may find it very difficult to achieve them. It is very much important to keep yourself motivated throughout the journey of weight loss. Make sure that the goals you made are lasting until you achieve your target. The key to success is lasting goals and healthy changes in your lifestyle.
Here are some quick and easy to maintain changes in your lifestyle that will keep you active throughout the day.
Make the following necessary changes in your lifestyle:
1. Early to bed, early to rise:
Follow this phrase by heart. A research shows that lower fat content has been found in the people who have a regular sleep pattern. You will remain fresh and active throughout the day as a bonus. Not a bad deal! Ehhh ?
2. Build a great willpower:
Getting low on your goals? Remember, you are the only one who stops yourself from making a change. Take control of your life and pull your socks up to proceed further towards your goal.
3. Use your TV time:
Instead of spending hours sitting on your couch, use your TV time wisely. You can do some weightlifting while watching TV and tone your biceps and triceps. You can also do some pushups and sit-ups along with watching your favorite show.
4. Eat breakfast:
Another secret to losing weight is eating your breakfast daily. Skipping breakfast can leave you hungry in mid-morning and you may result in having calorie filled heavy lunch. Therefore make a habit of eating healthy breakfast and keep pounds off.
5. Maintain a sleep cycle:
A sleep cycle of 8 hours each night is very important for everyone. Additionally, it will help you to lose weight. Instead, sleep deprivation can make you fat by slowing your metabolism.
FOODS FOR WEIGHT LOSS
Weight loss is a combination of determination and nutrition. The wonder foods play an important role in weight loss regimen. As your diet plan is structured by you, you can add more of these foods to your diet plan as per your choice. I have mentioned a list of superfoods which are satisfying, filling, and tastier in many forms. The list consists of:
1. Oats
2. Eggs
3. Brown rice
4. Salmon
5. Green Tea
Oats:
Oats are rich in fibers. A meal composed of oats is effective in lowering the risk of heart disease, boost metabolism, and burns fat effectively. A half cup of oats, cooked in water contains 2 gm fiber, 3 gm protein and 0 gm of sugar. So, always try to include oatmeal in your breakfast to meet the energy levels.
Eggs:
Reduce your calorie intake by having an egg daily in your meals. One egg is extremely nutritious as it contains 78 calories. So you can add around 2 to 4 eggs in one complete meal. Try to have boiled variant of an egg because the fried version of an egg adds extra calories to your meal.
Green Tea:
Green tea contains numerous antioxidants and is highly beneficial in reducing weight. You should have 4 to 5 cups of green tea in order to shed your body weight faster.
Brown rice:
Brown rice is a diet which is low in calories and a good source of many minerals and vitamins. A cup of cooked brown rice contains 196 calories which are needed for energizing your muscles and also helpful in burning the calories at the time of workouts. You can have a half cup of cooked brown rice along with vegetable soup and consume it as a complete meal.
Salmon:
Salmon is leaner than red meat as it contains monounsaturated fat. This is a kind of diet which is helpful in keeping you full for a longer time without addition of unnecessary fats.
Try to include all these wonderful foods in your everyday diet in order to lose weight quicker. Other benefitted superfoods for weight loss are the banana, orange, Kidney beans, barley, and broccoli.
YOGA FOR WEIGHT LOSS
As now we understand the most important part of weight loss is dietary habits, now we must understand the necessity of physical activities. Along with the healthier dietary habits, we need to plan our physical exercise too. Here we have opted for yoga instead of regular workouts. Yoga is definitely a superior and healthier way to reduce weight. Yoga works with cleansing, balancing, and rejuvenating our body parts and improves their functions.
You should adopt a regular yoga practice for 30 minutes in the morning in order to lose your body weight rapidly. I am going to explain the asana that aims at shedding your excess pounds quickly by increasing flexibility.
Here are top 5 yoga asana that helps you to reduce weight quicker:
1. Surya Namaskar:
It is also called as the sun salutation. It is the best ever yoga asana for weight loss as it consists of 12 different asana that involves different parts of the body.
It also aids in calming the anxiety and stress. You can also look at the benefits of Surya Namaskar here.
2. The Warrior pose:
This pose is important in reducing the fat around legs, thighs, and arms. In this pose, you have to stretch your left leg back and make the other in lunge like position. Now, stretch your hands right above your head. Proceed with the same asana and then shift to warrior pose –II. For this, you need to stretch your left leg outwards by 90 degrees and right leg by 15 degrees. Now, shift your hands at the level of your shoulders. Repeat the asana for 2 to 3 times in the beginning.
3. The Triangular pose:
The triangular pose is an asana for the complete body as it involves the movements of legs, ankle, arms, thighs, and chest. It is also helpful in improving the digestion thereby keeps the stomach problems at bay.
For this asana, stand straight and place your feet apart. Stretch your arms outwards and push the right side of your waistline over your right leg and start going down slowly. You should keep in mind that your back should be flat while doing this asana. Try to place your right palm on the ground and stretch your left arm upwards. Repeat the same with another side.
4. The Boat Pose:
This asana is beneficial for most important part of the body which is abdomen. It strengthens the muscles of back and abdomen quickly and burns the fat accumulated in your abdomen.
For this pose, you need to lie on your back and go into a “V-shaped” position that resembles a boat. For the beginning, try to hold the position for 10 seconds and then you can increase the time slot slowly after practicing the asana for few days.
5. The Bridge Pose:
This is the best pose for hip and belly fat reduction, and beneficial in treating the back pain instantaneously. It cuts the fat around abdomen area and strengthens the back and abdomen region effectively.
For this pose, you should lie down your back and fold your knees. Raise your body upwards from the pelvis area. You should remember that you have to support your body weight with the help of your arms, instead of your head. You should hold onto this position for 30 seconds to 1 minute.
Benefits of staying healthy and slim:
Needless to say, there are tremendous benefits of staying slim and healthy. Easier breathing, effortless walking, healthy heart, proper functioning of body parts, attractiveness, perfect fitted clothes, healthy body, no body odor, better quality of life etc. benefits are to name a few on physical upfront. On moral upfront, you gain acceptance, values, attraction, happiness, and respect are some additional benefits of weight loss.
So, get ready to move towards a healthier life. We assure you that you can achieve a desired body weight goal if you follow these ways to reduce the weight.
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