7 Easy Tips to Lose Body Weight
By TOI Team August 29, 2022 Update on : September 11, 2022
Gaining excessive weight not only gives you a bad shape but also creates many health hazards. Excessive body weight leads you to an unhealthy life with many diseases including high blood pressure, heart problem, obesity, abnormal cholesterol level, osteoarthritis, fatty liver, diabetes, and so on. People with overweight and obese become less active than fit people. You should get rid of the stigma of being too fat and unfit. Losing weight can give you a second chance to live longer and lead a healthy life.
Follow these seven easy tips to lose your excess body weight.
Avoid junk food:
The main secret to losing body weight is to avoiding junk foods. Many of us have become dependent on junk food or fast food. There is no doubt that such foods are delicious but carry almost no nutritional value. Burgers, sausages, fried chicken, sandwiches, pizzas, chips, French fries, hot dogs, nuggets, etc. contain too much oil, cheese, animal fat, and sugar. It is impossible to lose weight if you are fascinated to having junk food. The food hardly has any health value. You should say no to all kinds of fast food if you want to lead a healthy life.
Eat healthy foods and fruits:
You need to make a diet chart of healthy foods and fruits to be fit and flexible. Don’t miss your breakfast as it is the key supplement for the rest of the day. A boiled egg, at least one fruit item, a protein-based food item, and a glass of milk can be ideal for a breakfast menu. Freshly homemade foods can be included in your food habit. Fruits and vegetables are full of vitamins and they hardly contain any fat which helps increase your body weight.
Avoid fizzy drinks and alcohol:
Fizzy drinks are full of sugar and other chemicals. Having too many fizzy drinks can lead you to type-2 diabetes, obesity, and weight gain. This is one of the main obstacles to your effort to lose body weight. Sugary drinks increase the risk of heart disease and pancreatic cancer. Alcohol helps gain weight as you will feel hungry after having alcohol. It also disrupts the process of your body burning fat. Drinking excessive alcohol or beer can lead to significant weight gain. There are several other health hazards of drinking alcohol as well.
Do physical exercise:
Doing physical exercise is a must to do for losing weight. Walking, cycling, and swimming are the most common and effective forms of exercise for losing body weight. If you do physical exercise regularly, you will become more fit. You can try yoga as well as this form of exercise to help keep a sound body and mind. For more significant results in a short time, one should do weight lifting and other physical activities. You can spend at least 30 minutes a day doing aerobic activity or belly crunch exercise to lose weight. You can try doing push-ups for an attractive body shape and muscle build-up.
Have soluble fiber foods:
Foods having soluble fiber work magic in your effort to lose body weight. Oats, peas, beans, apples, citrus fruits, carrots, avocados, sweet potatoes, broccoli, pears, kidney beans, apricot, etc. are good sources of soluble fiber. Soluble fiber helps reduce the ability of your body to absorb fat. Soluble fiber foods reduce bad cholesterol and the risk of heart disease.
Have a sound sleep:
You should focus on your sleeping time to get a fit and healthy body. A good rest especially sleep is very important for losing your body weight. If you sleep less, it will increase your appetite by changing hormones. An 8-hour sleep is considered ideal for having a fit body. Sound sleep helps you stay stress-free and lose weight. A lack of sleep hampers the metabolism which can lead to weight gain.
Drink warm water:
Drinking pure water helps balance your body. A glass of warm water can fulfill your hunger for a while. Warm water breaks down fat in the body and helps the digestive system for burning more calories and fat. Drinking pure water can help you avoid sugary drinks and keep you healthy. You should drink 8-10 glasses of water a day to keep you fit.