In today’s world, we are so concerned about our weight that we tend to judge ourselves and feel anxious or get stressed about it. The reality is that we need to be fit, we need to be healthy for a better and grateful life. We need to cut out that extra fat and be slim for ourselves. Today’s youth need to set up an example for next-generation about fitness and wellness. Some of the old people like our parents and family members tend to have a different mentality when it comes to fitness. They think eating more will make them fit. We should break that chain and be the change to the next level mentality.
Weight loss is a major issue that is trending and there are so many fake diets, myths, fad diets, misconceptions about this term “weight loss“.
Tips for weight loss:
1. Habits: (Build good habits)
See weight loss does not happen in two or three days it’s a slow process and we need to accept it that first step to lose weight is building good habits. Do people always ask questions like how to lose weight fast? Or is there any shortcuts to lose weight? The answer is no. First, we need to follow the process than the result will come. “Food intake and exercise are the two largest components of weight management.” Building good habits like:
• Eat local food: Don’t scan for trending foods. Eat local food which can be seasonal fruits and vegetables.
• Eat traditional food: Nowadays we search for so much Western countries food that we avoid our traditional food which is a lot of nutritional.
• Avoid processed food: processed food is the main reason for gaining fat. Processed food contains preservatives, a lot of sugar and harmful chemicals which can damage your digestive system.
• Eat with all senses and gratitude: sit comfortably and just eat food, don’t multitask or either watch T.V or play with mobile. With all your senses eat the food. And be grateful for what you have in your plate.
• Exercise \ workout: It is scientifically proven that no health is to be found without exercise. Do at least 30 minutes workout daily or 1-hour workout on alternate days. Workout could be anything yoga, HIIT, asanas, strength training, etc.
• Sleep on time: The major contributing factor to weight loss is sleep. If you don’t have a good minimum of 7-hour sleep then the diet is of no use. A good night’s sleep can mean good skin health because when you’re sleep-deprived, your body makes more of the stress hormone cortisol. … Getting a good night’s sleep will help to clear up the skin, which allows sleep to improve and, in turn, will improve skin.
2. Health:
When you acquire the good habits the results show on your health. That means by gaining good habits you feel progressive and confident about yourself. The outcome of acquiring good habits are:
• High Energy Levels: you feel very energetic and confident about yourself. You can visualise your progress and more productive at work.
• Sleep quality: increase in sleep quality and health.
• No period pain \ PMS ( premenstrual syndrome)
• Better digestion
• No acidity / bloating
3. Weight loss: After acquiring the good habits and health you will see weight loss and this weight loss would be irreversible that means again there would not be weight gain. Because you are adopted to good habits and for that, you should be self-disciplined. You will see high in bone mineral density. And sustainable fat loss.
“Bodyweight doesn’t make you healthy, habits make you healthy.”
And these habits should be carried forward to generation after generation. Focus on habits. If you seek for quick weight loss you will get navigate to bad health.
Food groups to eat every day:
Enjoy a wide variety of nutritious foods from these five food groups every day:
- Plenty of vegetables, including different types and colours, and legumes/beans,
- Fruit, grains, cereals.
- Lean meats and poultry, fish, eggs, nuts and seeds, and legumes/beans,
- Milk, yoghurt.
- And drink plenty of water.
Weight maintenance:
During this quarantine, people are finding it difficult to maintain the weight because there is no physical movement work and people just sit or sleep on their couch most of the time. So to maintain the weight we should decrease the energy intake than expenditures. As we are not burning our energy for most of the time so expenditure is less than intake so we should monitor our energy intake.
• High energy foods: high energy foods are sugary foods and processed. Foods like chocolate, cakes, cola’s, sweets are high energy and high-calorie food.
• Low energy foods: vegetables, fruits, meat, eggs, yoghurt contains moderate or low energy density.
Benefits of Weight Loss:
1. Achieving and maintaining a healthy weight is important for overall health and in lowering the risk of some chronic diseases such as heart disease, stroke, diabetes and high blood pressure.
2. Whatever your final weight loss goal, it is a good idea to start with small achievable goals. There are health benefits to losing as little as 5% of your starting weight, even if you haven’t reached your ideal weight.
Losing 5% of your baseline weight can:
- Decrease risk of heart disease and cancer
- Improve sleep quality and quantity
- Decrease the risk of diabetes
- Improve mood.
- Improve sexual function and health.
Daily Hustle 