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How to lose weight?

How to Lose Weight at Home


How to lose weight is one of the most concerning health questions for people.

People with obesity or overweight are more worried about their physical health and it also leads to health issues. The health risk of excessive weight includes –

  • A higher risk of diabetes
  • High blood pressure
  • Heart disease and stroke
  • Certain types of cancer

A healthy weight and proper diet is an important element of good health. What you eat and How you eat play major roles in maintaining a healthy weight or losing weight. Exercise is also one of the key factors.

People gain weight by consuming more energy than they burn, so consuming less number of calories or energy can help. Yet another factor such as genetic factors, metabolism, hormones, the type of food we eat, our body type and our lifestyle play an important role too. This article will look at the reasons for losing weight and effective methods to lose weight.

Why lose weight?


There are many reasons for losing weight:

  • Decreased risk of Diabetes
  • Lowered Blood Pressure
  • Improved Mobility
  • Appearance (Some people may feel that if they lose their weight, they will look more attractive, more fitter and it will boost their confidence.)
  • Achieve deep, fulfilling sleep
  • Decreased risk of Heart Disease
  • Overall Health – Maintaining proper weight will help to boost overall health and prevent disease.

 

Some weight loss strategies are:

  1. Low-carb Diet

If you want to get all the benefits of carb restriction, then consider going all the way and committing to the low carb diet. It also reduces your Appetite and it tends to more weight loss. Low-carbs diet is also useful for people with diabetes and insulin resistance, which affects the number of people worldwide. Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically.

 

  1. Eat more Fiber

Fiber is an important nutrient that is often overlooked. In simple terms, fiber refers to carbohydrates that cannot be digested by our gut. It is classified as either soluble or insoluble depending on whether it dissolves in water or not. The soluble fiber will only promote weight loss and soluble fiber is easy to add in your diet and found in a variety of plant-based foods.

Foods that are high in soluble fiber include flaxseeds, sweet potatoes, fruits like apricots and oranges, Brussels sprouts, legumes and grains like oatmeal. However, soluble fiber will help to lose belly fat.

 

  1. Eat more vegetables and fruits

Vegetables and fruits have particular properties that make them effective for weight loss. Fruits, vegetables, beans, and whole grains are high fiber elements. They contains few calories but a lot of fiber and their high water content gives them low energy density, making them very filling.

Eat vegetables raw or steamed, and not fried or breaded.

Add fruits to low sugar cereals, such as strawberries, blueberries, sliced bananas which contain lesser calories, less sugar, and high fiber.

 

  1. Good sleep

Getting good sleep is highly underrated but it is as good and beneficial as eating healthy and exercise. Many studies show that lack of sleep is one of the strongest risk factors for obesity.

 

  1. Cut back Added Sugar

Added sugar is one of the worst ingredients in the modern diet and many people consume way too much of it. Calories obtained from fructose (found in sugary beverages such as soda and processed foods like doughnuts, muffins, and candy) are more likely to add to fat around your belly. Studies show that sugar consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.

In the end, numerous techniques are useful for weight loss. Some of the above tips are one of them such as eating more fiber and cutting on added sugar will help. Others such as improving sleep quality or adding a workout routine or yoga are more lifestyle based. If you follow these tips regularly, then you will be well on your way of weight loss and a healthy life.

About the author

Mayuri Bhoyar

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