3 Simple Weight Lose Tips 2023, 3rd is most important !

Easy & fast weight loss !

You should understand the fact that losing weight for all health problems is not always the correct answer , although if your doctor is recommending to loose weight then I seriously have some weight loss tips to share with you.

There are numbers of the diet plans designed which claims you to lose weight fast . But many of the times there is a question that arises in your mind that even when I am following the diet then why I’m not getting slim? But as the individual we all different from each other so every diet contains their special nutrients and cutting the carbohydrates and fats which might leave you hungry and to which you couldn’t rely for long . These are the major reasons why you aren’t able to rapid weight loss .

How to lose weight in 7 days or how to lose weight fast?  There must be many questions in your mind and you must have read many such articles featured . But I must tell you that losing 10 pounds in 10 days is just a strong myth , losing weight and weight management is good for health but trying to loose weight too faster can be dangerous to health .

There are many to how to lose belly fat fast , but rapid weight loss is not sustainable you might gain weight again but if you focuses on long term habit it can improve your health. In rapidly losing weight especially through crash diets and detoxification there is loss of water and muscle mass rather than fat as compared to people who lose weight gradually .

Our body needs glucose as the form of energy which comes from carbs , proteins and fats . When there is excess of glucoses to the body as compared to the need then the body starts storing that glucose in the from of fats for later use . Therefore in crash diets when the energy sources are depleted then the body firstly starts breaking the protein which leads to muscle mass reduction and the fat remains as it is .

Particularly , weight cycling is risky for life .This is the life’s truth that there are some people for whom it is very difficult to loose weight including body composition , physical activity , heredity and hormones . And thus there are some healthy habits to reduce your weight at long term basis – 

• Eat a healthy diet 
• Take a sound sleep 
• Keep yourself hydrated 
• Be active all the time

 

For health reasons, our nutrition and fitness experts would never advise extreme calorie restriction and heavy exercise, but they also claim that you will regain your weight faster than you lost it if you do so. And now there’s a question arises that how much calorie needed for weight loss ? Calorie requirement of an individual always depends upon the energy needs of an individual . How many calories do I need to lose weight ? The current calorie requirement according to guidelines range from 1600 to 2400 per day for an adult female and 2000-3000 for a adult male . Although there are some factors that affect the individuals energy needs –

• Lifestyle   
• Sex 
• Age 
• Heredity 
• Physical composition 

How to lose weight without exercise ?

Or some might be searching for the gym and some might not have that much time to join gym then again a question arises that how to lose weight at home ? So let me tell you a magical trick – Just pick up your favorite dance step and start repeating it. As well as reducing calories from your diet you can burn your calories through physical exercises .

• take your dog for a walk
• play with your child
• do all your households

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SUMMARY

Losing 10 pounds in 10 days is just a myth but some healthy lifestyles can make you reduce weight on a long term basis .

Some people face more difficulty in losing weight perhaps some lose it easily or some gains weight easily and some may not . These all depends upon some factors such as heredity , age , sex and depending on their lifestyle .

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What are the 3 keys to weight loss?

 

 1. Cut The Carbs

Our body stores extra energy in the from of fats and when we reduce the intake of carbs into the diet then the body starts utilizing the stored fats to gain energy . A Research Study in 2020 showed that low carbs diet was beneficial for weight lose as it reduces appetite and leads to naturally eating fewer calories .

Reduced carbs can curb your appetite and lowers yours insulin level ultimately helps you to lose your weight .

2.  Eat Vegetables,  High Fibre And Proteins 

Eating the recommended amount of protein and fiber is important for your health and muscle mass during weight loss . On an average an adult male needs about 56-91 grams protein per day, and the female needs about  46-75 grams  protein per day, but there are some other factors that influence the protein needs of a person .

Add  more leafy vegetables to your plate as they are greatly nutritious and you can eat them in large amounts as they don’t give calories and carbs .Vegetables are considered as complex carbs as they contain a large amount of fibers in them .

3.  Move Your Body

Doing exercises doesn’t mean that you have to join gym or have to join a yoga class but still you have move your body in any way leaving that laziness . You can do some aerobic exercises as well which will further promote blood circulation to the heart and the body such as –

• cycling 
• swimming 
• running 

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SUMMARY

Cutting carbs  will help you lower your hunger level and adding proteins to every meal helps you to improve cardiometabolic risk and appetite as well as your weight loss .

Leafy vegetables are a good source of bulk in the food with a lot of nutrition in it .

Exercise is the only means to make your body fit although you can lose fats from your body through diets but to make your body healthy and active you should exercise daily for 30 minutes.

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12 Expert-backed tips for safe and sustainable weight loss !

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. And when you will feel hungry that will lead you do binge eating and will further gain you weight rather than losing it. And this weight gain will certainly demotivates you to lose weight .

2. Intermittent Fasting 

You should  consume the food as you were in pervious days , now but in small amounts and also giving some time intervals in between . This will not only increase your metabolism but also helps you to burn the fats in the body . As for the digestion process the body needs fats so the deposited fats gets detached .

Several studies have shown that intermittent fasting unto 24 weeks duration leads to weight loss .

Common ways for intermitted fasting ?

1. Alternate day fasting  (ADF) – Fast every alternate day and eat normally on non fasting days .
2. 5:2 diet method – In every 7 days fast for 2 days .
3. 16:8 diet method – In every 24 hours fast for 16 hours and eat only for 8 hours . In most cases people usually      eat around noon to 8 pm .

3. Keep yourself active

Being active is critical for getting in shape and keeping it off. As well as giving heaps of medical advantages, exercise can assist with consuming off the overabundance calories you can’t lose through diet alone. So, find a movement you appreciate and can squeeze into your everyday practice.

4. Drink a lot of water

People often takes it as drinking water can make them gain weight as it feels heavy when consumed . though its simply a myth . Consuming more water will make more toxins to be released from the body which will further helps to loose weight .

5. Eat a lot of leafy foods

Leafy foods are low in calories and fat, and high in fiber . They contain a lots of nutrients which will not make you feel hungry faster , and hence prevents you to eat again and again. They also fight agains inflammation and boost your immune system .

6. Always check food ingredients 

You should know about the food you are eating . Knowing about the how to check the food labels will assist you in choosing the correct foods. Use the caloric information wisely to know what will initially help you to reduce weight and what will not .

7. Eat each food but in small plates 

Never remove any foods from your diet plan , especially those you love to eat . Prohibiting foods will cause you much more craving instead of getting any benefit from it you will further be more willing to have it . So in that case you must eat everything but in small quantities .

8. Delete Alcohol 

A standard glass of wine can contain however many calories as a piece of chocolate. After some time, drinking an excessive amount of it can gain weight , which will further demotivates you regarding weight loss .

9. Check your weight once a week

Regularly checking your weight will give you a high motivation to loose weight . But remember not to check daily as it can also demotivate you as their are less chances to see on the daily basis, or you might see very less changes .

10. Start from small goals then  turn to bigger once

You should know that where you are and what you want . When your goal is clear you are more focused . But prior to aiming to the bigger goals you must set smaller- smaller tasks to reach your goal.

11. Have a good sleep  

Several studies have shown that sleeping less than 5-6 hours is associated with many cases of obesity  . Researches have shown that improper sleep slows down the metabolism process. Thus when metabolism rate slows  down the body stores more fats as unused energy. Also due to imbalanced sleep production of insulin and cortisol increases .

12. Manage stress level 

Excess stress can  increase the level of adrenaline and cortisol in the blood stream which ultimately increases the appetite of an individual and leads to gain weight .

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   4 Simple Ways To Reduce Stress Level 

1. Yoga  – Meditation and yoga are the best ways to release your stress . Yoga keeps your body fit and on the other hand  meditation keeps your mind peaceful .Meditation is one that is been since the ancient times and through which our ancestors  have gain lots and lots of knowledge and peace in their lives .   
2. Get socialized – A Research Study have shown that people living alone are more prone to depression and psychotic disorders rather that the once who are living with their family and are very much socialized . Discuss all your goods and bad with your family and friends , this way you’ll get great suggestions. 
3. Having sex – Obesity is a worldwide problem associated with the sexual functions both in men and women . A Research Study shows that weight plays a major role in the sexual dysfunction of male and female both .
4. Listening music – Its just a simple way that you should not listen to the sad songs during your low moods as this can make you feel more low and further will make you more stressed up .  
5. Moving outdoors 

 

     How do you quickly lost weight?

• You might lose weight quickly in the first week of your diet plan but it may get slower after that , as in the first week you lose is the mixture of body fat and water .

 

• And when its your first time of losing weight then your body makes changes more quickly due to the changes in your exercise and diet habits .

 

• Losing 1-2 pound per week is usually safe but if you want more than that then you must consult to your doctor .

 

• Low carb diet can help you improve your health in few ways :

1. decrease in LDLs
2. decrease in blood sugar levels
3. triglycerides tends to down
4. improved blood pressure

 

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SUMMARY

You can reach your weight loss goals by reducing your carbs and improving your protein intakes although everything depends upon individual to individual .

Weight loss  improves certain markers of health such as blood cholesterol level and blood sugars .

By decreasing carbs or removing refined carbs with complex carbs, you’ll probably have lesser hunger levels. Feeling hungry is the main reason why it’s hard to keep a weight reduction plan, so it’s essential to find an approach to eating that leaves you feeling fulfilled.

By initiating a feasible low carb or lower calorie eating plan, you can eat good food until you’re full yet an lose weight .

Getting thinner rapidly might be your objective, however it is important to be significant for long term. While you might lose water weight rapidly, but fat takes more time, therefore creating practical weight reduction might take more time than you’d like.

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