Diet and exercises to lose weight
Obesity is one of the medical conditions which is among the top 10 health problems in India. Obesity can cause number of health problems in the long run especially diseases which are related to heart. This is why it gets important to lose weight and to stay fit and healthy. There are many effective ways to lose weight by entailing the right food habits and the right number of exercises into your daily life.
Factors that you should keep in mind while making a diet plan to help you lose weight
There are many people in India whose breakfast plate is half as big as their lunch plate and their dinner plate is twice as big as their lunch plate, this is also one of the reasons of obesity. But ideally this should be the other way around like the size of the dinner plate should be the size of the breakfast plate. As breakfast is the most important meal of the day, even if you eat more and your body goes into caloric surplus still you will have the whole day to burn those extra calories consumed during the first meal of the day.
Whenever you consume more food at night time it will be converted into fats which will get accumulated and stored in your body which will result in increasing your weight. So, whenever you are trying to make a diet plan to lose weight you should keep these factors in mind.
Diet that can help you lose weight
Being on a weight lose journey you need to first understand that you should not consume foods which are high in calories and unhealthy for your body. Instead of that you may eat foods rich in fibers which improves your digestion and can help you lose weight faster.
Dry fruits are easy to carry anywhere and does not go bad easily. It gives you instant energy and doesn’t put on those extra pounds onto you. Everyday you should try to eat at least four to five almonds, it will be even better if they are soaked in water overnight and then consumed afterwards. Apart from almonds you can add walnuts and peanuts to your diet as well. You may consume these between your meals when you feel like eating something.
You can eat curd with your meal as curd is a wonderful fat burner and enhances the taste of the food. There is good evidence that high calcium diets result in low obesity. Curd also does have probiotics present in it which improves digestion and increases metabolism in body which helps as a catalyst in the process of weight loose.
In your mind salad may seem boring and not so attractive but you can always make it interesting for yourself. Cucumber, tomatoes, carrot, beat root, radish, onions, celery are some of the veggies you may include in your salad. You can add boiled chickpeas, red beans, sprouts, corn, and paneer to your salad to make it more interesting. By eating salad, it will fill up your stomach very fast and you will also not get much calories by eating this.
Green tea is very beneficial for losing weight faster and in a healthier way. It is filled with antioxidants and different plant compounds which may benefit your health in miraculous ways. Green tea can shoot up the fat burning process and can help you in your weight lose.
Oatmeal offers various benefits for your health and it is a good option to incorporate it into your daily diet. It is an effective way to lose weight. It has a lot of fiber present inside it which improves your digestive system and makes your tummy feel full for longer duration and this way you can avoid overeating.
Exercises to lose weight
You need to place your forearms on the ground while keeping your elbows aligned beneath the shoulders and your arms should be parallel to the body and then holding this position for 20 to 30 seconds. This can help you in giving strength to your core while bringing down the excessive fat on your belly.
Start with sitting onto the floor, after this bend down your knees and keep them together and while keeping your hands onto your chest during the sit ups. Try to avoid putting your hands behind your head while doing this exercise.
While laying down onto the floor, bending your knees and keeping your legs raised and aiming to touch your knees with your elbows. You have to keep your hands by the side of your head and push the stomach when your elbows are touching the knees.
Ropes skipping exercise
You need to start holding the rope by grabbing each of the handles in each of your hands and try to keep the rope at equal length from top to bottom on both the sides. Now generate momentum by rotating your writs in the forward direction which will make the rope move is a particular motion. Now you need to time your jump according to the timing of the motion of rope.
If you are doing more intense versions of yoga where you are working up till sweat and you can feel that your heart rate is going up that is certainly going to be one effective way for weight loss especially when your diet is on point. When you are eating clean and doing that form of exercise then you will definitely see the results.
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