Ask a person who is pretty much on the heavy side of the weighing scale about the first advice he/she gets to reduce weight, and their immediate answer would be “Hit the gym”. While there is no debate on if going to the gym helps with weight loss, that is not the only option. If you are focussed on getting into shape and the best of health, you can achieve your weight loss goals right from your home. A mindful choice of diet and being consistent in your workout regimen can definitely bring in miraculous differences to your BMI (Body Mass Index).
While there is no one particular way to lose weight, here are seven tried, tested, and science-backed lifestyle changes that can help you shed those extra calories without compromising on your nutrient intake.
Get on your feet and keep moving
When you work out more to lose weight, your body uses more calories for energy, or "burns off" more calories. You can do any form of exercise like walking, jogging, cardiac exercises or simply follow your passion like dancing, zumba, swimming etc that involves strenuous physical activity. When you burn calories through exercise and eat fewer calories, this creates a "calorie deficit," which makes you lose weight.Consume enough water to shed weight
Research suggests that increasing your metabolism through increased water consumption can aid in weight loss. A large percentage of our metabolic functions require the presence of water. In addition to aiding in digestion, water also increases Resting Energy Expenditure or calorie expenditure while at rest. Drinking water before eating will help you eat less.
Include plenty of fibre-rich foods in your meal
Foods that are high in fibre typically have less calories. The presence of fibre in the stomach can also slow digestion, which can help you feel fuller for a longer period of time. Therefore, foods that are high in fibre help in maintaining a healthy weight without causing you to deplete important nutrients. Some of the easily available Indian foods that are rich in fibre are lentils, banana, whole grains, barley, nuts, cucumber, and moringa leaves.
Munch on the best dried fruit for weight loss
Nuts are densely packed with healthy vegan fats and micro and macro nutrients and are rich in fibre. Nuts help in managing weight as they regulate your calorie intake, keep you full for long, and lower the rate at which sugar is absorbed in the blood. Some of the healthy nuts for weight loss are walnuts, pistachios, almonds, cashews, and hazelnuts.
Say no to processed foods
Processed foods frequently contain harmful levels of added sugar, sodium, and fat. These components improve the taste of the food we consume, but too much of them causes major health problems such as obesity, heart disease, high blood pressure, and diabetes. To advance steadily on the aim of reducing weight, you should restrain yourself from all sorts of unhealthy, ultra-processed foods like cookies, sugary drinks, deli meats, and frozen pizza, salty snacks like chips, and most breakfast cereals.
Try intermittent fasting
While the focus of many diets is on what you eat, intermittent fasting is solely concerned with when you eat. You only consume food during a predetermined window of time each day. The practice of intermittent fasting, in which you skip meals on some days of the week or for a set number of hours each day, has been shown to promote fat loss.
Sleep for 8 hours at night
Sleeping early and getting adequate sleep at night play a crucial role in a person's weight loss journey. Sleeping early reduces late night snacking. Similarly, when you get adequate sleep, your hunger hormones get regulated and the constant urge to snack is dramatically controlled. Also, when you sleep, your body's Resting Metabolic Rate (RMR) improves. RMR is the number of calories your body burns while resting.
Bottomline
One common mistake that people make in a desperate attempt to lose weight is to overlook the daily nutrient needs of the body. To avoid going deprived of fats, consume healthy vegan fats like avocado, nuts, seeds, and olives. All through your weight loss journey, ensure you get sufficient vitamins for energy and weight loss journey will become a healthy journey.
