How to lose weight || Ways to lose weight
Weight loss isn't just about eating less; it's a combination of a healthy lifestyle and mental toughness. If you want to lose weight in a healthy way, you should focus on sustainable changes.
Here's a detailed guide to weight loss:
1. Mindset and Goal Setting
It always starts with the mind. Aiming to lose weight overnight often leads to failure.
Be realistic: Losing 0.5 to 1 kg a week is considered best for health.
Find a reason: Why do you want to lose weight? (Better health, energy, or self-confidence?) Write it down somewhere.
2. Dietary Changes
Diet accounts for 70-80% of your weight loss journey.
Calorie Deficit
The science of weight loss is simple: Eat fewer calories than you burn.
Increase protein: Eating protein (lentils, cottage cheese, eggs, soy) reduces hunger and preserves muscle.
Carbohydrate choice: Choose complex carbs (oats, brown rice, porridge) instead of refined carbs (wheat flour, sugar).
Importance of fiber: Fruits and vegetables are rich in fiber, which keeps you full longer.
Meal timing and method
Intermittent fasting: The 16:8 rule (fasting for 16 hours, eating for 8 hours) is effective for many people.
Chew slowly: It takes about 20 minutes for the brain to signal fullness.
Portion control: Use a smaller plate so you can feel satisfied with smaller portions.
3. Physical activity
Exercise not only burns calories but also revs your metabolism. Type of exercise: Benefits
Cardio: Running, swimming, or cycling burns calories faster.
Strength training (Weight Lifting) builds muscle, allowing the body to burn calories even when resting.
Yoga reduces stress and improves flexibility, which aids in weight loss.
Walking: 10,000 steps a day is a great start.
4. Other Lifestyle Habits
Gym and diet alone are not enough; these three things are equally important:
Drink plenty of water: Drink at least 3-4 liters of water a day. Sometimes thirst is mistaken for hunger.
Adequate Sleep: 7-8 hours of sleep is essential. Lack of sleep increases ghrelin (the hunger hormone).
Stress Management: Stress increases the hormone cortisol in the body, leading to belly fat accumulation.
5. Common Mistakes
Crash Dieting: Starving yourself slows down metabolism and leads to rapid weight gain.
Liquid calories: Avoid cold drinks, soda, and excessive tea and coffee.
Processed foods: Packaged chips, biscuits, and namkeen contain hidden salt and sugar.
6. An ideal diet plan (example)
Morning on an empty stomach: Lukewarm water and lemon or fenugreek water.
Breakfast: Oats, poha, or boiled eggs.
Lunch: 1-2 chapatis, a large bowl of dal, vegetables, and a generous salad.
Evening snack: Makhana, roasted chickpeas, or a fruit.
Dinner: Light meal (soup, khichdi, or grilled paneer/chicken). Eat at least 3 hours before bedtime.
Conclusion: Weight loss is not a punishment, but a way to love yourself. Consistency is the key to success. If you break your diet one day, don't be discouraged; get back on track the next day.
Remember: Every body is different. Before making any major changes, consult an expert or doctor.
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