Why Do We Gain Fat: 11 Things Which Cause Weight Gain
Many people are overweight or obese, and it has become an epidemic in the United States whereas according to the Australian Institute of Health and Welfare, around 12.5 million adults are overweight in Australia. The World Health Organization (WHO) estimates that over 1 billion adults worldwide are overweight or obese. Many things cause weight gain like genetics, age, hormones, medical conditions, or medications.
High body weight is a big dilemma as it accelerates the risk of getting diseases, such as type 2 diabetes, cardiovascular disease plus certain types of cancer.
Fundamentally, weight gain is because you take in extra calories which are more than the need of your body. Why we gain weight is multifaceted: it depends on genetic, communal, and societal circumstances. Here are the 11 main causes that lead to weight gain:
Some of our friends are free to eat whatever they want and they never gain weight, while others seem to have a hard time controlling their weight no matter what they do. Genetics plays a crucial part in determining your weight. But that isn’t the whole story. The way you live your life and make health decisions leave a big impact on how much you weigh.
2. Eating habits
Sugar is also considered white poison! We gain nearly all weight from fat and we ought to reduce it. Nevertheless, it should be kept in mind that most vegetable fats are good to eat and we must take them in excessive amounts. The actual problem, however, is sugars or carbohydrates. It is good to put away sweets right now!
Simple dietary and lifestyle modifications, such as eating more fruits and vegetables, exercising, drinking plenty of water, and consuming more protein, can facilitate weight reduction and improved health.
If you are facing some problems in your life – maybe your boss rejected your project or you are not working at your full capacity in university – then you may put on extra weight. Your Cortisol gets higher and you sense the need to quiet your healthy habits.
This “under-stress eating” is particularly harmful to your weight because you do it over and over again.
4. Lack of exercise
As we grow old, we burn lesser calories and this is true for both men and women. Lack of exercise itself is not a healthy routine – it can even lead to serious diseases.
If you use a lift in your office and then come back home by using a car and then sit on the sofa and keep this routine up without workouts, it simply leads to weight gain.
5. Problems with hormones
Do you eat healthily, do exercises, and still gain weight (and also feel tired)? Check that your hormones are at the correct levels. A variety of hormonal transformations in the body can lead to instant weight gain. It might be an issue of a malfunction of the thyroid gland or hormonal disease. If the problem continues, see your doctor and have all the essential tests done.
6. Worse Liver
As the years go on, your liver becomes weaker, particularly if you have formerly been addicted to alcohol or have been using medications in excess. To keep your weight in control, you have to take care of your liver. Do it by avoiding alcohol, not taking medicine without a doctor’s recommendation, and consuming healthier food supplements such as Calcium, Folic Acid, and homemade juice.
7. Less time for rest
When we have constant sleep deficiency, the level of Leptin in our bodies, which is responsible for restraining our appetite, falls. Tiredness makes up our wish to eat solid (carbohydrate) meals to recover energy, which indirectly leads to weight gain. Therefore, enough sleep and rest are essential for good health.
For women, pregnancy is a time of great change. Not only is their body changing to accommodate a new life inside them, but they may also experience changes in their mood and emotions. Along with all of these changes comes an increase in weight. Women tend to gain more weight in the final months of pregnancy but a better lifestyle can help lose weight after delivery.
People are being deceived about health and nutrition all around the world and Australia is not an exception in this regard.
There are various reasons behind this, but the issue is mostly where citizens get their information. Several websites give even fake health and nutrition information. Some news associations also generalize or misrepresent scientific results, which are deliberately reported out of context. Further, the material could be out of date or based on hypotheses that have by no means been accurate. Corporations related to the food industry also play a role. Some encourage unproductive products, such as weight loss supplements.
10. Eating less than required
What should you avoid when you’re on a diet?
To lose weight quickly, many people choose to eat 1000 calories. Initially, your weight will drop at a rapid rate, but by the time, it will drop significantly. The body will realize that it will be getting much less food than before, and because it does not want to go hungry and die, it will begin to store whatever it receives, slowing down the metabolism. As a result, any larger amount of food will be a great opportunity for it to store and avoid hunger. It is worth recalling and getting rid of all extra low-calorie diets once and for all.
11. Eating Snacks late time
You didn’t have time to eat during the day, so when you return late at night, you’re making a huge feast. Since you stay up at night, you’ll have three packs of chips at nighttime, then a doughnut, and then maybe a glass of juice full of sugar. Our body slows down at midnight, according to the Circadian Cycle of the body, because it is time to regenerate. You gain weight faster if you eat instead of sleep.
If we sum up all the discussion, we can say that there are different reasons behind weight gain. It is essential to focus on diet and workouts; otherwise, it may cause several health issues.
11 Scientifically Proven Ways to Weight Loss
All forms of dieting and exercising are meant to help us lose weight. There are several scientific ways to lose weight without opting for extreme weight loss methods like starving, fasting, and cutting calories in half. When it comes to our weight-loss goal, it should be permanent weight loss, which is best achieved by changing the lifestyle.
Here are 11 scientifically proven ways to lose weight:
1. Make a fitness buddy
The biggest barrier to weight loss is finding the motivation to go out and exercise. Many people get discouraged when they get started with a fitness program. You are much more likely to get out of the chair and onto the track if you have a workout buddy who supports your efforts. Group fitness classes are considered a great option for a workout.
2. Track your progress
Have you ever looked at a scale after dieting for weeks and found that it didn’t move back to show some progress? We all know it’s disheartening, but tracking your weight or body composition every couple of weeks is an easy way to make sure your progress is on track. There are many different tools available to help you track your progress, including heart rate monitors and apps like MyFitnessPal. There are even more advanced technologies for more competitive persons.
3. Exercise more
You know, it feels great when you get to that “right weight loss zone” after dieting, right? Researchers found that the feeling of accomplishment is an incredible motivational force. You’ll spend more time exercising and won’t feel guilty. If weight loss is your goal, losing as little as 20% of your starting weight is enough to see the health benefits of regular exercise. A study published in the International Journal of Obesity found that physically active people were almost twice as likely to eat a healthy diet as their inactive counterparts.
4. Coffee enemas may be key to weight loss
Coffee enemas may be a more popular weight loss treatment than you think. Coffee has been known to assist with weight loss; a study from Stanford University showed that participants lost 1.4% of their body weight on average. In an interview with Men’s Health Magazine, one psychologist explains how to administer a coffee enema and see fast weight loss results. It may be worth looking into.
5. Take an online course
Online health and fitness education is becoming increasingly more popular, and the benefits are just as great as a live class. There are hundreds of online courses, and in many cases they’re free, allowing you to maintain a consistent routine and gain knowledge with the guidance of experts. If you want to cut down on your calories, see if there’s a nutrition or fitness course that you can do at home to help you change your diet or workout habits.
6. Try new foods
Although you may be reluctant to give up the food you love, there’s no reason to do so—you’ll gain the weight back so better to eat what you like but eat smartly. Eat small portions and be creative with food. For example, if you like Pizza then try thin crust pizza which will instantly cut a lot of carbs without affecting the taste.
Trying new foods and incorporating them into your diet helps you expand your choice, and it allows you to become familiar with new tastes and aromas. After having more options, you can select a better and healthy food as your favorite food!
7. Get the right tools
There are several types of equipment out there that allow you to track your food intake and exercise. Although they aren’t magic bullet weight loss solutions, they can be a helpful addition to your overall fitness program, and make calorie tracking much easier.
8. Visualize your ideal body
What you see is often better than what you can physically do. Studies have shown that visualizing yourself in a swimsuit or your underwear can have a strong impact on eating habits. So go ahead and imagine what your ideal body looks like, and it may inspire you to do more and get your body into a better shape.
9. Surprise your body with a “transformation”
For some people, working toward a fitness goal is the only motivation they need to get out of bed in the morning. If you’re ready to make a lasting change and get your fitness game on, challenge yourself to make one major change every week. Break down a workout into four smaller pieces and do each one for at least 20 minutes. Then do another set of 20 minutes, until you’ve completed four movements.
10. Set goals
Setting fitness goals is a simple way to keep yourself on track. Don’t limit yourself to a set number of miles or the number of days you will work out, but rather set a goal and track your progress each week. There are plenty of fitness trackers and programs that can help you more regarding weight loss progress. If you set specific goals for yourself, you’re more likely to stick to the workout routine. Furthermore, you can define your long-term goals. It’s so easy to lose focus during the dieting process, but by creating and maintaining a goal list, you can ensure you have your eye on your long-term goal the entire time. It doesn’t have to be a huge goal—just make sure it is related to your long-term goals and stay realistic.
11. Reevaluate your goals
When you make a fitness goal, do you expect to reach it once or multiple times? Once you achieve your goal, is it easy to stay motivated? If you think it’s easy to get there the first time, you may be setting yourself up for failure. To lose weight, it’s crucial to be more ambitious and realistic. Set reasonable goals, and use a little trick to keep you on track. Say someone to keep an eye on your weight.
On the other hand, if you’re struggling to stick with your goals, it may be time to revisit them. Once you achieve the goal, then try to make it stronger and more challenging—you’ll be even more likely to make it through the next few weeks and keep the momentum going. With a little determination, you can shed pounds and build a healthy lifestyle.
Perhaps you’ve been thinking about taking up exercise but haven’t started. Do it today. Put your health first. Your future will give you a warm thank you. Get a goal. Perhaps you want to lose weight, get stronger, or increase your fitness profile. Write your goals effectively and clearly, and set weekly or monthly milestones. If you don’t, you may not realize you’re getting too lazy to exercise. Write down a plan. Choose what to do, then break it down into smaller pieces. Schedule your workouts, which can help you stick to your plan
We hope this chapter has been helpful!
21 foods to avoid for weight loss
The things you eat can have a massive impact on your weight. In general, when attempting to lose weight, it is recommended to decrease or avoid calorie-rich meals. However, the quantity of calories in a dish is not the only thing to consider. Different nutrients run through different metabolic pathways in your body. They can have radically different impacts on your hunger, hormones, and the number of calories you burn.
Losing weight needs a mix of eating nutritious meals, limiting calories, and being physically active. Still, if your kitchen is loaded with “diet-sabotaging” junk foods, your weight loss journey will be difficult. In this chapter, we examine 21 types of food to avoid eating when attempting to reduce weight.
1. Carbonated drinks and sugar-added beverages
Many beverages, such as sodas, sports drinks, and fruit juices are extremely heavy in added sugars while deficient in other nutrients. These beverages add calories to the diet but do not make you feel full. According to the 2015–2020 Dietary Guidelines for Americans Trusted Source, people should restrict calories from added sugars to no more than 10% of their total daily intake, or about 12 teaspoons for a 2,000-calorie diet.
According to the Dietary Guidelines, the average individual in the United States eats around 17 teaspoons of added sugar per day. Almost half of this sugar is derived from beverages, such as sweetened teas and coffees. However, an average Australian consumes 60 grams of sugars per day.
2. Artificial Yogurt
While Greek yogurt has a lot of protein and gut-healthy bacteria, regular yogurt is generally high in sugar and low in hunger-busting macronutrients. The research evaluated the effects of high-, moderate-, and low-protein yogurt on women aged 24 to 28 and discovered that Greek yogurt had the most substantial impact. Simply put, people who ate Greek yogurt felt less hungry during the day and were healthier as a result. Toss in some fiber-rich fruit, chia seeds, and nuts to add flavor, fiber, and texture to your Greek yogurt.
3. Ice cream
Ice cream is highly calorie dense due to its high-fat content, but it is also heavy in sugar, which accounts for most of its carbohydrate content. Even a “healthy” cup of vanilla ice cream has 267 calories, 32 grams of carbs, and 14 grams of fat. You’ll receive a modest amount of Calcium, but ice cream is never recommended when you are losing weight.
4. Fried Chicken
So, if you want to reduce weight, it could be worth giving up for the time being. Deep-fried meals, such as fried chicken, have many inflammatory advanced glycation end products (AGEs). These substances are formed when cooked at high temperatures, fried, or grilled. Researchers from Mount Sinai School of Medicine discovered that when patients avoided processed and fried meals high in AGEs, signs of inflammation in their bodies decreased.
5. Restaurants style Bottled tea
Tea includes antioxidants such as epigallocatechin gallate (EGCG), catechins, and polyphenols, which have been shown to help speed up metabolism, limit the production of new fat cells, protect against illness, and even reduce cell damage, aging, and stroke risk. But don’t let these statistics fool you into thinking that all teas are the same. Restaurants and coffee shops are big hurdles to reaching your weight loss goals.
Pizza isn’t exactly what you’d call a “diet food.” It is high in calories, saturated fat, salt, and refined carbohydrates, all of which contribute to the accumulation of belly fat. Furthermore, pizza ranks only below burgers and sandwiches in terms of saturated fat contribution to American diets. Pizza accounts for 6% of your overall saturated fat consumption in terms of calories per day. Because saturated fat consumption is linked to inflammation, it is also likely to obstruct your weight loss efforts.
Saturated fats may have been linked to heart disease. Several studies have linked saturated fats to white adipose tissue (fat tissue) inflammation. This is the sort of fat that retains energy rather than burning it as brown fat cells do. According to a paper published in the journal Expert Review of Cardiovascular Therapy, when your fat cells become more significant as your saturated fat consumption increases, they produce pro-inflammatory chemicals that promote systemic inflammation and weight gain.
8. Dry Fruit
Although dried fruit appears to be a healthy snack option, most dried fruits are sweetened and include an average of 16 grams of sugar per ounce. This quickly adds up, especially when it goes unnoticed as a “healthy” item, making it easy to eat by the handful.
Studies suggest that consuming beer is linked to a higher BMI and a wider waist circumference. But, aside from its high calorie and carb content, many features distinguish beer from other forms of alcohol. In addition to the hundreds of calories, a beer or two a day may add to your diet, beer drinkers are more likely to be overweight.
10. Creamy and sugary Coffee Drinks in Bulk
While coffee has specific benefits for decreasing belly fat, most frozen coffee beverages are the enemy of your waistline. Some of these dairies- and sugar-based alternatives from your local coffee shop may have up to 600 calories per cup, or even more if you add whipped cream on top! According to a 2017 study published in Public Health, approximately 70% of coffee drinkers add caloric add-ins (such as sugar and creamers) to their coffee. These persons consume up to 16% of their daily calorie intake from their coffee mixture.
Oreos, America’s favorite cookie, are filled with “double the danger”. According to 2013 animal research, Oreos are more addictive than cocaine and morphine because they contain palm oil, a lipid that stimulates fat-causing inflammation.
12. A loaf of gluten bread
When it comes to losing belly fat, excessively processed white bread should be avoided at all costs. According to studies, eating whole grains reduces visceral fat deposits in the abdomen, but eating processed grains increases them.
13. Cereals that are sugary and refined
Cereals don’t help you stay healthy or lose weight, and several bowls of cereal have more calorie-dense sugar per bowl than a donut! If you want to lose weight, go for something more whole, like oats. Even though the calories in both meals are the same, research published in the Annals of Nutrition and Metabolism found that eating oatmeal for breakfast leads to more fullness and weight loss.
14. Energy bars
Even though energy bars are generally high in fiber and protein, they contain as much sugar as candy.
15. Fried potatoes
Deep-Fried potatoes (French fries) are known for their incredibly high amount of calories. Deep-fried French fries are heavily processed. Deep-frying carbohydrates have been found to produce acrylamide – a dangerous, carcinogenic chemical substance linked to belly obesity.
16. Baked items (Cake, pastries)
Sodium is a significant issue, not to mention sugar, calories, fat…and everything else. Bakery items are served after a luxurious night out so that they can add nearly a thousand more calories (or more!) to an already excessive meal. Eating out may be considered a pleasure, and if you’re truly there then choosing your dessert first is a better approach to balance your meal. According to a new study, eating dessert first can help you eat fewer calories overall!
17. Meats that have been processed
Eating bacon, sausage, and hot dogs may endanger your life. Over four years, the same Harvard researchers linked processed meat consumption to an additional 0.93 pounds of weight gain. Weight gain isn’t the only reason you should limit your intake of processed meat. In addition, the cuisine has been linked to an increased risk of diabetes, cancer, and hypertension.
18. Artificial sweeteners
Those packets may be small, but they can contribute to significant weight gain and even more sweet cravings. According to research published in The American Journal of Clinical Nutrition, excessive usage of artificial sweeteners is associated with an elevated risk of type 2 diabetes.
19. Restaurant Foods Containing Trans Fats
Many restaurants and street meals include partly hydrogenated and hydrogenated vegetable oils, which are bad for your waistline. “Trans fats induce inflammation in the body, which leads to insulin resistance and impairs the body’s capacity to utilize glucose appropriately. As a result, extra fat is stored around the abdomen”, Tina Marinaccio, MS, agrees.
20. Red Fatty Meat
Red meat is one of the top weight-gain-inducing foods and it has been proved in the studies of The New England Journal of Medicine.
Alcoholic beverages contain high amounts of sugar and calories. They do not contain fiber or protein. People aiming to reduce weight can still have an alcoholic beverage on occasion. It is, nevertheless, better to consume alcohol in moderation or just leave it for better health.
21 Most Weight-Loss Friendly Foods
All calories are not considered to be equal. They have diverse effects on hunger and hormones.
Here is the list of the 21 most weight loss-friendly foods.
1. An Egg
The egg is considered to be one of the good foods that help in losing weight. It is rich in protein and fats and is very satisfying too. For breakfast, eating eggs is much better than bread rolls as a substitute. Eggs are extremely nutritious and help in weight loss as they are considered to be a calorie-reduced diet.
2. Green Vegetables
Green vegetables are green leaves containing vegetables including spinach, kale, broccoli, okra, and many more. These vegetables contain many properties that make them an awesome diet for weight loss.
They contain low calories with carbohydrates and many fibers. Eating green vegetables is a good source to increase your meal time without gaining calories. Green vegetables are highly nutritious and high in vitamins, minerals, and antioxidants with calcium which helps in fat burning of the body.
3. Eating Salmon
Salmon is a fish that is relatively low in calories making it the best diet for weight loss. It contains the best quality protein, healthy fats, and many valuable nutrients.
The nutrients obtained from salmon are important for the proper function of the thyroid, which is necessary for the metabolic activities of the body.
However, fish and other seafood are good sources of Iodine. Salmon is highly rich in Omega-3 fatty acids which helps in the reduction of inflammation that plays an important role against metabolic diseases and obesity.
4. Brassica Vegetables
Brassica vegetables are the vegetables that belong to the family Brassicaceae including cabbage, cauliflower, and brussels sprouts. These vegetables are also high in fiber like many other vegetables. These vegetables contain a satisfactory amount of protein and are not considered to be as high in protein as other vegetables, legumes, and animal foods but are still high in comparison to other vegetables.
5. Chicken Breast and Lean Beef
Meat is not considered as healthy as other vegetables but the truth is that meat helps in weight loss because it is rich in protein. Protein is the most satisfying nutrient as taking protein in a diet helps you burn 80-100 plus calories a day.
Eating unprocessed meat is the best way to boost the intake of protein bars instead of eating carbs if you intake protein, it will make it easier to reduce the excess amount of fats.
6. Boiled Potatoes
Potatoes have many properties that show that it is the best food for weight loss for good health. They have an incredible variety of nutrients, a small portion of everything you need for your body.
Potatoes are rich in potassium that plays a major role in the control of blood pressure. If you eat White boiled potatoes then it will make you feel full and will reduce your appetite.
Tuna is also considered a high protein, low calories food. Tuna is a low-fat-containing fish. Intake of tuna is a good source of enriched protein with low fat and low calories. If you want to take protein from Tuna then cook it in water instead of oil.
8. Legumes and Beans
Legumes and beans are good sources of protein and are also important for weight loss. Beans and legumes included black beans, lentils, kidney beans, and many others.
They contain high protein and fiber which make them good for weight loss. Also, they have few resistant starches and are also low calories foods.
Avocados are an incredible fruit because they are high in healthy fats in comparison to other fruits. They contain a high amount of monounsaturated oleic acid, which is the same as the fat present in olive oil. Despite containing fats, avocados also have water and fiber that make them low-energy fruit.
Avocados are considered to be healthy fats that help in diet to weight loss.
10. Apple Cider Vinegar
It is incredibly famous in the community of natural health and it is helpful in weight loss. Taking apple cider vinegar with vegetables is also useful to control the appetite which helps in considerable weight loss.
Taking apple cider vinegar daily may lead to reducing weight loss, decreasing the fat of the belly, waist figure, and lowering the blood triglycerides.
Overall the grains are not good for your health but some grains are considered to be healthy as they contain a good amount of protein and fiber.
Healthy Grains included oats, brown rice, and quinoa.
Oats contain beta-glucans that are soluble fibers that increase satisfaction and maintain metabolic activities. Brown rice and white rice both have a magnificent amount of resistant starch, but when cooked and allow it cool. But always remember that refined grains are not good for your health. So avoid refined grains and take whole grains in your meal as they have fiber and other nutrients.
Fruits are known to be healthy and have nutrients. It is a fact that people who eat fruits are healthy in comparison with the people who don’t eat them. Fruits have multiple properties that help people with weight loss.
Fruits are rich in fiber, antioxidants, and many nutrients that slow down the blood sugar level. Like watermelon contains anthocyanin that is a specific flavonoid compound that makes it a fat reducing fruit.
Nuts have protein and fiber that help in weight loss and also they have beneficial and healthy nutrients and fats. Nuts improve metabolism and help support weight loss. They are a good choice for a weight loss diet when taken in moderate amounts.
Blueberries are considered to be fiber-rich fruit, and there is also a magnificent amount of antioxidants in juiced-filled blueberries. There is less sugar in blueberries in comparison to other fruits that make it a satisfying choice for weight loss. Blueberries are a good choice for snack time as a dessert.
15. Cottage Cheese
Dairy products are rich in proteins and one of them is cottage cheese that is the best choice for a weight loss diet. Cottage cheese is low in fat and has fewer calories in it with few carbohydrates and protein. It will give a feeling of satisfaction and is also rich in Calcium which helps in burning the fats.
16. Chilli Pepper
Chilli pepper is beneficial for weight loss diets and has Capsaicin that helps reduce hunger and increases the burning of fat. Chilli pepper is also sold in the form of supplements and is a common ingredient in commercial supplements for weight loss.
A fact shows that if you eat 1 gram of chilli pepper it will decrease the appetite and increase the fat-burning process. Spicy foods that contain chilli paper may decrease the appetite for some time but are helpful for weight loss.
17. Coconut Oil
Coconut oil is also known as a medium-chain triglycerides (MCTs), rich in fatty acids.
These fatty acids increase satiety in comparison to other fats and also boost the number of calories burned. Also, coconut oil is effective to reduce belly fat in both men and women.
Don’t add coconut oil to your diet as it is high in calories but it can replace the other fat-containing cooking oil.
18. Full Fat Yogurt
Yogurt is a dairy product that has probiotic bacteria that help improve the function of the gut.
Containing a healthy gut helps protect against inflammation. Choose fresh and live cultures of yogurt as they contain probiotics. Full fat yogurt is associated with decreased risk of obesity and diabetes type 2.
Yogurt with low fat is high in sugar, which is not a good choice for weight loss.
19. Chia Seeds
Chia seeds are considered to be the most nutritious food on the earth as they have 12 grams of carbohydrates that are very high but 11 grams is commonly fiber. It makes the chia seeds a good source of fiber for weight loss. As chia seeds have a healthy nutrient composition, it makes sense that they can help reduce fat and become a beneficial part of a weight loss diet.
Grapefruit is considered one of the finest fruits and has a great effect on weight loss. Before the meal, eating half of the grapefruit leads to weight loss. Grapefruit decreases the rate of Insulin resistance that is a metabolic abnormality. Eating grapefruit will give you a feeling of fullness and decrease the calories intake.
Soups are beneficial for weight loss because soups have high water content which makes them satisfying. They are better than solid food because soups are in liquid form and contain low fats and calories. But do not add too many fats into soup like cream or coconut milk because they increase the calories.
21 Weight Loss Tips And Tricks
Weight loss is not new to us; it has been around for centuries which shows the evidence that people are crazy about weight loss and do anything for it. It is true that if you want to lose weight then you have to follow the right path as it is all about your health and wellness.
So, here are some of the tips or tricks that will help in weight loss.
1. Start Your Day With Exercise
Start your day with a workout. Set a schedule for the exercise. It is a fact that those people who opt for a workout in the morning are smarter and healthier than those who exercise once in a blue moon.
2. An Apple A Day
It is said that an apple a day keeps the doctor away. It means that if you eat apples daily, you will become healthier and it also helps in weight loss.
According to Healthline, apples reduce appetite which leads to fewer eating triggers and ultimately weight loss.
3. Eat Slowly
Eating slowly means eating in a state of relaxation or with peace of mind. According to FoodNetwork, chew your food properly as it will reduce the eating pace which means less calorie intake. It will help in proper digestion or absorption as well.
4. Eat More Protein
Intake of protein in meals will help in burning fats and building muscles.
Cheese, eggs, sprouts, lentils, chicken, or meat contain protein. So use all of these in your diet to start a healthy weight loss journey.
5. Do Not Eat Unhealthy Food
When you are fond of eating junk food then it is not possible to keep yourself away. But if you want weight loss then you have to avoid buying or eating junk food.
Go to marketplaces after meals as you’ll not feel the urge to eat food that is ready to go.
6. Calories Intake
Calories intake calculation leads to a proper and healthy diet. Daily intake of food should be selected according to the need of your body. Different people need different amounts of calories according to their age, work type, and mobility.
7. Don’t Eat Too Much Sugar
Eating less sugar leads to innumerable health benefits. It will decrease the extra calories consumed and will also reduce the chances of inflammation.
But if you can’t avoid eating sugar then replace it with brown sugar that may fulfill the need for sugar.
8. Eat Smartly
When you do fasting or eat with a gap, it may affect the body system. So eat smartly, take a protein-rich meal that gives you energy.
9. Keep Drinking Water
Water is a calories free substance. It acts as a hunger suppressant. Water transports the nutrients, regulates and maintains the body’s temperature and pH levels.
10. Make A Schedule For Meal
Making a schedule of meals in advance gives control over the meal that your body requires.
It will help you in choosing the smart meal over unhealthy combinations every single day. Making a plan for the next meal will assist your mind to make a better plan for the next meal.
11. Do Running Daily
If you don’t want to go outdoors to work out then do running daily. As per Healthline, running will help burn the extra calories in comparison to other exercises.
12. Don’t skip a meal
Skipping meals is considered to be the cause of slowing down the body’s metabolism. When you skip the meal it triggers an increase in stress level and, in turn, the production of cortisol also increases.
13. Evade The Temptation
Mostly, eating an unexpected meal equals leaving the track of fitness. So the simple way is to avoid the temptation. Don’t stock the food too much if you have any weight gain problems.
Always remember that fitness is the only way to live a healthy life and have a calm mindset. Stop eating too much food and just eat the food you like but make sure it’s healthy and fulfilling too.
14. Give Rest To Your Body And Mind
Rest and peace of mind are necessary for your health. Sometimes you can cheat yourself and have a spicy meal because sometimes a change of taste will give you a good feeling.
15. Weigh Yourself Weekly
After doing a diet or workout, weigh yourself once a week. Most people start checking their weight 3 or 4 times a day which is never recommended as it will lead to frustration.
Never forget that weight loss is a slow process. The weight you put on in years, cannot be removed in days.
16. Arrange Your Meal Plate
Arrange your plate with half vegetables, a quarter of the plate with grains, and a quarter of the plate with lean protein. So when you start arranging your plate in this manner, you will see the changes in yourself.
17. Eat More Vegetables
Vegetables are low in calories, have nutrition, and are high in fiber. Green vegetables are good for weight loss so add these veggies to your meal. Skip the oily food. Also, add garlic to your meal for good taste.
18. Always Eat Healthy Breakfast
If you thought that skipping breakfast will help you in weight loss then it is simply not true. Skipped breakfast tends to increase your hunger and you will be eating too much in lunch and dinner.
So always take a healthy breakfast in the morning that contains high fiber cereals, milk with low fats, and fruits.
19. Loss Weight Gradually
Weight loss is not as easy as weight gain because in weight gain you eat junk food, oily meals, and fats-containing meals. But weight loss is tough and it also takes time. So have patience and follow a strict schedule for weight loss.
20. Have A Proper Sleep
If you have sleeping sickness or do not have time for proper sleep then your body overproduces the hunger-increasing or appetite-stimulating hormone.
Getting proper sleep makes you feel relaxed and full and also keeps you away from eating unnecessary meals.
21. Have Faith In Yourself
Last but not least – don’t lose hope. Always believes that you can do anything you set in your mind. So never sit back and never think that you cannot get rid of the extra fats.
13 Recommended exercises for weight loss
The exercises listed in this book are some of the best exercises for weight loss! Weight loss is a difficult process, and we hope that these exercises will make it easier. If you’re looking to lose weight in a healthy way and get fit, then try incorporating these exercises into your workout routine. We provide 21 exercises with instructions on how to complete them correctly. These exercises can be done at home or the gym; all you need is a little bit of time and space!
Walking is one of the best exercises for weight loss. If you walk 30 minutes per day, it can burn around 150 more calories than usual! The more you walk and the quicker your pace, the more calories will be burned. This simple addition to daily life can lead to a healthier lifestyle that includes healthily losing extra pounds.
When you walk for weight loss make sure you do it regularly. You should walk at least 30 minutes every day which is a minimum, but it is even better if you walk for more than an hour. This will burn calories quicker and help you lose weight. If this isn’t possible right now then try walking for 20 or 25 minutes each day 2 or 3 times instead of the full 1 hour in one go.
Walking not only helps you with weight loss but it also helps in other areas of your life. For example, it improves your mental health, lowers stress levels, and improved sleep patterns.
Walking will increase the level of endorphins in your brain which are associated with being happy! It has been shown to improve moods as well as enhance cognition so walk whenever possible for a happier mind. In turn, when you work for weight loss with a fresh mind, the results will be quicker as you’ll stay motivated.
Walking is an exercise that everyone can do. It does not use any special equipment and it does not hurt your joints. Try to walk more to get the best results and don’t sit back just because you don’t have time. Weight loss is an investment in your health.
Cycling is a great exercise for weight loss. Cycling in the right way can help you get fit and stay healthy while also losing extra pounds. Cycling outdoors on your bike or indoors using a stationary bike are both good options when it comes to cycling for weight loss, but one big difference between outdoor riding and indoor cycling is that indoor cycling will not let you go out and breathe in the fresh air.
Cycling outdoors on your bike is a wonderful way to enjoy the sunshine and be outside. Cycling indoors can make you sweat more as it creates heat around the body, but cycling outdoors is always a better option.
Cycling will help you lose fat in many areas of your body such as the abdomen area where people often hold lots of weight. It is one of the most difficult areas to lose fat but cycling will rescue you!
3. Jogging or running
Jogging and running are great exercises for weight loss that are easy to incorporate into your weekly routine. They can also help burn belly fat, which is linked to many chronic diseases. Jogging or running helps you lose the most amount of body fat as it works on burning calories at a fast rate. Jogging and running will work in all areas of your body to lose weight.
If you find jogging or running outdoors to be hard on your joints, try running on a treadmill. Jogging or running on a treadmill is very useful because it does not require you to be outside. Jogging and running are both great exercises for weight loss, but jogging is better than running. Jog if your goal is long-term weight loss that requires stamina and strength; run if you want short-term weight loss which is not recommended.
The bottom line is that you need to do both while living inside the line of moderation.
4. Weight training
Weight training can help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate — the number of calories your body burns at rest.
While weight lifting is great for weight loss, too much weight lifting could cause health problems in some people because it puts stress on the bones. Weight training is a weight-loss activity that everyone can do as it does not require any special equipment and weight lifting requires no running or jumping. So weight lifting for weight loss is good to include in your weekly exercises regimen especially if you want toned muscles.
Weight training will help with weight loss by giving more definition and shape to the body.
Swimming is a great weight loss exercise as it does not put stress on the joints and can be done by people of all ages. Swimming also has many health benefits such as improving your mood, reducing risk factors for various chronic diseases, and decreasing blood pressure levels.
Swimming is an aerobic exercise that increases your heart rate to improve cardiovascular fitness. Swimming for weight loss is recommended because it helps burn calories at a fast rate. Swimming for weight loss is good if you are recovering from an injury or cannot do weight training due to a lack of equipment.
Swimming will also help your muscles get toned and improve muscle endurance.
Yoga is a great weight loss exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food cravings. Yoga helps weight loss by increasing your muscle endurance, improving cardiovascular fitness, and reducing stress levels in the body.
Pilates is a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and endurance. While Pilates may not burn the most amount of calories as compared to weight lifting or jogging/running on a treadmill, it will improve muscle strength in weight loss.
Pilates requires exercise such as weight lifting to achieve the best results. Pilates is a great weight loss activity that can be done in small spaces and requires no equipment, so it’s good for weight loss if you want low-impact exercises or don’t have much time for exercising because of your busy schedule.
Cardio is the weight loss exercise that everyone thinks about when they want to lose weight and there’s a reason for it. Cardio helps with weight loss by burning calories, which in turn reduces your overall body fat percentage.
Cardio exercises such as jogging/running on a treadmill burn more calories than weight lifting or swimming.
9. Jumping Rope
Jumping Rope is a weight loss exercise that can be done anywhere and requires no equipment. Jumping rope for weight loss burns calories quickly, but jumping rope alone won’t put you on the right path to weight loss because it doesn’t build muscle mass or increase your cardiovascular fitness.
However, if you want to lose weight “fast” then jump roping for weight loss is a great option.
10. Mountain climbers
Mountain climbing exercises are great for weight loss as they burn calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate.
While mountain climbing is good for weight loss due to building muscle mass, too much of it could cause health problems in some people because it puts you in a hard exercise for extended periods, which could cause harm to the bones.
Mountain climbing is good weight loss activity if you want an aerobic workout that also builds muscle mass while getting your heart rate up high enough to help improve cardiovascular fitness and burn calories quickly.
Boxing weight loss exercises are not only fun but they burn calories quickly because you use your entire body weight to perform the exercise. Boxing helps weight loss by increasing cardiovascular fitness levels, which means it will increase your heart rate and help decrease fat percentage in the long run.
12. Stair climbing
You can find a set of stairs near you, walk up and down at a neighborhood school or log some time on the stair master at the gym.
Stair climbing weight loss exercises are good weight loss options because they increase your cardiovascular fitness level without putting too much strain on your joints.
13. Compound movements
It is a mix – exercises such as weight lifting, jogging/running on a treadmill, and swimming are the best weight loss exercises that you can do.
Compound movements for weight loss burn more calories than simple weight training alone because compound moves work on many muscles at once and help with weight loss by increasing your cardiovascular fitness level.