So we all have been locked in our houses for over 2 months now and most of us, who used to go to the gym to exercise or in the parks for running, jogging, stretching but our schedules have been shattered so it’s necessary to stay in shape even during this lock-down. As there are lots of fake tips provided on the internet proving that they can lose weight in a week.
Howbeit that not possible at all, weight loss isn’t magic that you moved the wand, and boom you lost your excess body fat. If that could even possible then we never had Dietitians, Nutritionists, Person Trainers & Gyms in our life. So in-spite of believing all that bullshit, and not getting results so let’s work on ourselves with some science.
Weight loss isn’t a one-day process or you will see the results the first day but with consistency and hard work you can shred all that fat you owned by eating all those pizzas, burgers, fries, and junk.
Here are few tips that will help you to lose that unwanted fat you always wanted to get rid of and help you to get your desired body you always dreamed of.
1- Lemonade with Honey
Lemonade with honey a tempting as well as detoxifies your body. Lemonade and honey help in melting fat, clear up acne, and “flush out” toxins from the body. Lemon a tangy fruit has a high level of Vitamin C. Add 1 lemon and 1 tablespoon of honey in lukewarm water every day every morning as you wake-up will detoxify your body as well as help in a good bowel movement. This will help you to get rid of extra fat and you will see the results in few weeks. This is the easiest as a home remedy you can do at home.
2- Having meals in small plates
Okay, so this might sound weird that what’s the relation of weight-loss with small plates but it’s true you are just playing with your brain. The size of the plate controls the amount of food you will intake, if you eat on a large plate there is a possibility of overeating. Howbeit eating on a smaller plate will make you feel as full as eating from a large plate.
This happens because of an illusion named the Delbeouf illusion, this is a visual illusion perceived size of one object related to another. A study revealed that potential moderators for the plate‐size‐effect, such as the type of dish, and its associated appeal and familiarity, and provided useful indications about the effectiveness of small plates for food reduction.
3- Staying Hydrated
Drinking water increases the number of calories you burn. Since w is naturally calorie-free, it is generally linked with reduced calorie intake. Increasing your daily water consumption by 1 cup may reduce this weight gain by 0.13 kg. People don’t consume their daily water needs as they only drink when they feel thirsty, which isn’t correct drink a glass of water every 30-45 min will help you to consume your daily water need.
You can set an alarm every 30 min or take the help of some water reminder apps available on the play store and AppStore if you have an active schedule and you forget about drinking water. Although a good way to calculate your daily need is to divide your body weight by 30. If you weigh 75 kgs, then your daily water intake need is 75/30 that is 2.5L a day.
Before I get further you all have been tried for weight loss but you failed reason lack of motivation. So how do stay motivated?
It depends on person to person how he/she keep himself motivated like some people get motivated while watching others, some get motivated with motivation videos, some people reward themselves with a gift to stay motivated. So it depends from person to person but just remembers one thing that is WHY YOU STARTED? There might be some reason due to which you want to lose your weight just remember that reason write it down somewhere or make that as your phone wallpaper and just keep recalling it every day that will surely help you to stick on your weight loss journey.
4- Avoid Liquid Calories
Liquid calories are the worst thing to consume when it comes to weight loss, as they contain a large amount of sugar. Liquid calories may feel invisible but they gave a large impact on the weighing scale.
A 350 ml of Coke contains about 150 calories. A Redbull 250 ml sports energy drink contains about 130 calories in it. Alcoholic beverages like Beer can of 500 ml contains about 220 calories. These numbers can be an obstacle during your weight loss journey. If you consume one per day can give you lots of unwanted calories, so avoid liquid calories during this weight-loss process.
5- Adding Protein in your diet
Protein is an important macro-nutrient that is involved in nearly all bodily functions and processes. It plays a key role in exercise recovery and is an essential dietary nutrient for healthy living. Protein and amino acids are primarily used to create bodily tissues, form enzymes, and cellular transporters, maintain fluid balance, and more.
List of Protein sources-
- Chicken Breast
- Black Beans
- Greek Yogurt
6-Drink Black Coffee
When it comes to weight loss nothing is better than black coffee as it has chlorogenic acid which slows down glucose formation. Taking black coffee without sugar (you are on a weight loss program so no sugar) after dinner slows down the production of glucose in the body, which means less fatty cells formation. Black Coffee also acts as an antioxidant. Caffeine in coffee very effectively increases metabolic activity and boosts the energy level in our body. Taking over intake of coffee will give you insomnia, so better take it moderately.
7-Eat more Salads
Salads are extremely healthy and are good when it comes to weight loss. As they contain a high amount of dietary fibers, water, and lots of nutrients. Howbeit it is necessary to take care of the ingredients of the salads because we are doing weight loss so we need proteins, healthy fats, and fewer carbs in our diet.
So I here is a perfect salad recipe I have been using and that helped me in my weight loss process :
- One cup boiled Chickpea
- 1/2 cup finely chopped onion
- cucumber peeled & chopped
- 1/2 cup Chopped Tomatoes
- 1 coriander plant finely chopped
- 1 tsp lemon juice
- Black pepper & cinnamon according to taste
8- Use Coconut Oil or Olive Oil for Cooking
Olive oil, especially extra virgin olive oil, is an excellent ingredient for weight loss. Olive oil is packed with monounsaturated fatty acids (MUFA). These fatty acids along with keeping your heart healthy and blood sugar levels stable also help assist weight loss.
Extra virgin olive oil is the first oil that comes out of cold pressing the olives. It has been subjected to zero processing and has no additives which make it bright green in color and have a strong olive flavor. It also contains only 1% of Oleic Acid and is able to retain all its antioxidants.
9-Do 30 min Zumba or Fast Dancing
Zumba is the best & effective way to burn calories and improve your physical and mental health as well. One hour of fast dancing burns around 400-800 calories depends on your weight. It’s kinda fun doing Zumba you do dance as well as lose some weight because exercises & running are kinda boring.
However a calorie deficit is important for weight loss, it’s equally important to consume enough calories to keep you energized and to get a healthy balance of vitamins and nutrients.
Losing weight too quickly can be dangerous for your health. To keep your energy up, eat a healthy diet full of whole grains, fish, lean protein, vegetables, and fruit.
10-Have Proper Sleep
Getting proper sleep is a must during this process because lack of sleep will affect this process you will skip exercise (because of tiredness) and that’s what we don’t want. So having a proper 8-9 hrs of sleep will make you feel fresh for the entire day.
Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep.
That’s all for this blog hope this will help you out and you will lose some kilos with this. Try this out for a week and let me know in the comments that this helped you or not.
THANK YOU FOR READING HOPE YOU HAVE A NICE DAY