Weight loss can be overwhelming. Given the prevalence of obesity, it’s no wonder there are so many different approaches. Weight loss is a combination of lifestyle overhaul and a balanced diet You have to eat healthy and fuel your body properly, plan an exercise program which works for you, get plenty of sleep, and make choices each day which brings you closer to your goal or throw you completely off track. With my experience, here are a few tips which hold true for all of us – and concepts which we can put into practice beginning right now.

1. Eat mindfully:

Many people benefit from mindful eating, which involves being aware of when, where, why and what one eats. Making healthy choices is directly related to weight loss. People who practice mindful eating can try to eat slowly and savor the food, concentrating on the taste. It is important to focus on being satisfied after a meal rather than full and to believe that all natural foods are a healthy choice. Experts state that making a meal last for 20 minutes allows the body to register all the signals for the fullness.

2. Getting a good night’s sleep:

Various studies and research shows has shown that getting less than 5-6 hours of sleep per night can be linked with obesity. Insufficient sleep can slow down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body can store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.

3. Stimulus and cue control:

Many social and environmental signals can encourage unnecessary eating. For example, some people are most likely to overeat while playing video games and television. Sometimes, it is impossible to pass a bowl of candy to someone else without taking a piece. Knowing what can trigger the desire to snack on empty calories, people can think of ways to adjust the routine to limit the triggers.

4. Managing the stress levels:

Stress can trigger the release of hormones such as cortisol which can decrease the appetite. But when people are under stress, cortisol can remain in the blood for longer which increases the appetite and lead to eating more. Weight loss centers found that implementing a stress management program in a significant reduction in the BMI of overweight and obese children and adolescents. Some other methods of managing stress are yoga, meditation, breathing and relaxation techniques, and spending time outdoors like walking or gardening.

5. Protein intake for breakfast:

Proteins can regulate appetite hormones to help people feel more full. This is due to a rise in satiety hormones and decrease in hunger hormones. Research on young adults has demonstrated that the hormonal effects of eating a high-protein breakfast can last for hours. TAF Wellness, one of the best weight loss clinics in Delhi suggests some good choices for a high-protein breakfast such as eggs, quinoa, porridge or simply yogurt and fruit.

6. Avoid sugar and refined carbohydrates:

Diets high in added sugars is linked to obesity. Refined carbohydrates such as white bread, pasta are heavily processed food which contains no fibers and nutrients. They are hard to digest and convert to glucose rapidly. Excess glucose can enter the blood and provoke the hormone insulin, which can promote fat storage in adipose tissue contributing to weight gain. So when possible, people should swap processed and sugary foods for more healthy options. Some healthy options include:

  • Whole-grain rice, bread, and pasta
  • Fruits, nuts, and seeds instead of high sugar snacks
  • Herb teas and water instead of high-sugar sodas
  • Smoothies with water or milk instead of fruit juice

7. Measure servings and control portions:

Eating too much food, even healthy options can lead to weight gain. Hence, people must avoid estimating a serving size or eating food directly from the packet. It is suggested to use measuring cups and serving size guides. Guessing can lead to overestimating and the likelihood of eating a larger-than-required portion.

8. Strength training:

Strength training builds lean muscle tissue, which burns more calories – at work or rest – 24 hours a day, seven days a week. The more lean muscle you have, the faster you will slim down. You can try some push-ups or squats or lunges. Use weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you’ll soon see a rapid improvement.

9. Eat plenty of fiber:

Including plenty of fibers in the diet can increase the feeling of fullness, potentially leading to weight loss. Some fiber-rich foods include Millet in your chapattis whole-grain bread, oats, dalia sprouts and fruit and vegetables, peas, beans, nuts, and seeds.

10. Keeping the body alkaline:

Starting the day with lukewarm water or adding a dash of lemon to it helps to not only flush out the toxins but aids weight loss.
Eat fresh unprocessed seasonal food as much as possible and delete processed food from your diet. Drink plenty of fluid (non-sugary) like buttermilk lemon water vegetable juice herbal teas.
An Alkaline body helps in releasing extra fat from the body.

Conclusion

It is important to remember that there are no immediate fixes when it comes to weight loss. The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet and regular exercise. Regardless of any specific methods which help a person lose weight, individuals who are mindful of how and what they eat and engage in regular physical activity will be successful in both losing and keeping off excess weight. It’s consistent endeavor folk but it’s worth it!