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weight lose tips

weight-loss-tips-7WEIGHT LOSE TIPS

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HOW TO LOSE WEIGHT THROUGH DIETS

Losing weight through diet is very much possible.

But let me tell you that diet does not mean eating very very less.

Dieting is always associated with eating less in the mindset of the general population.

However, Dieting means to keep a good watch on your calorie intake and the macros.

It’s important that we do not end up with too many carbohydrates,have adequate protein and good amounts of fat.We should also include vitamins ,minerals,fibre in our diet.

Now , the next question is what to eat when you are trying to lose weight.

  1. start your day with a glass of lukewarm water with lemon .
  2. Do not start your day with Tea or coffee. The body needs a nutritious diet first thing in the morning.Tea and coffee works as appetite suppressant.
  3. Your breakfast should consist of a good amount of complex carbohydrates, protein and fat. You can start your day with an omelette with veggies or moong dosa or Oats with veggies or cheese chilla
  1. Your lunch should consist of a big bowl of salad, dal, green vegetables/paneer/egg/lean meat. Try to keep simple carbohydrates to minimum again.You should prepare your dal with lots of veggies like bottle gourd and cucumber.Have a good salad consisting of sprouted moong,boiled sprouted bengal gram,cucumber,carrot,beetroot.you can include broccoli methi paneer tikki which is tasty as well as nutritious.
  2. Keep your dinner light and take it early. Either you can include green veggie salad, sprouted moong tadka, spinach,tandoori paneer or lean meat.You can include masala cheese in your dinner.It’s tasty and nutritious .
  3. Include a good amount of protein in your diet.take 0.7g of paneer for every kg of your weight.Include legumes,soya chunks, eggs,cottage cheese,sprouted moong etc..
  4. Include a good amount of good fats in your diet.Include ghee(under your macro),walnuts,avocado,coconut oil,cheese,lean meat etc..
  5. Eat complex carbohydrates only.Eat sweet potato,Oats,beans, whole grain bread.
  6. Stay away from three white evils. Sugar,salt and refined flour.
  7. take one teaspoon of apple cider vinegar twice a day before your major meals.
  8. At Least mix two spoons of flaxseed in your meals or you can take it separately.
  9. Drink 4 to 5 litres of water everyday.

Yes. It is very well accepted that you lose weight more effectively and quickly through diet over exercise. But there is also evidence that when you work on both sides of the equation the odds of sustaining the weight loss go up significantly.

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When you lose weight only through a dietary deficiency, independent from adopting a more active lifestyle including regular exercise, the results will have less health benefits than a combination of both.

If you are 15,%, 20%, 30% or more above your ideal weight, any weight loss will produce an improvement to your biometrics, i.e., cholesterol, glucose, LDL, triglycerides, etc. and of course that will come with healthy benefits. But the changes to your body composition will be greatly reduced due to what type of weight you are losing, your metabolism with slow down instead of speeding up (due the ratios of fat and muscle loss that comes with any weight loss) and you have not in any way improved your levels of fitness – flexibility, strength, cardiovascular and respiratory conditioning, resting metabolism rate, etc. Additionally, you will need to continually reduce the caloric deficit to continue losing weight.

A slight reduction in calories combined with exercise can help to preserve and even add muscle, which results in a faster metabolism which requires that you eat MORE to sustain the muscle growth and increased energy expenditure; your metabolism becomes more efficient requiring less insulin to metabolize your macronutrients; and your body more easily uses the energy from your diet and removes the byproducts.

So,you are gaining far more health benefits and sustained weight loss through a combination of diet and exercise.

Having said that I am a strong believer that whatever way you can achieve a healthy weight is better than not trying at all. So, good luck.

 

HOW TO LOSE BELLY FAT WITHOUT EXERCISE

HOW TO LOSE BELLY FAT WITHOUT EXERCISE

Well, most working women, homemakers, mothers, and nerdy teens have one recurring dream – getting the perfect curves at the right place and a flat belly. Exercising seems impossible, given their tight schedules, so it is easy to give up all hopes of living that dream. There is no doubt that a balanced diet and a good exercise routine will get you those envious flat abs, but don’t worry if exercising is not your thing. These 16 simple pointers will let you know how to reduce tummy without exercise. Take a look:

Given here are the effortless ways to reduce your tummy:

Get Your Posture Right

  • Hydrate Yourself
  • Cleanse Your System
  • Eat Right
  • Load Up On The Probiotics
  • Go On Long, Lazy Walks
  • Avoid Chewing Gum
  • Consume Negative Calorie Foods
  • Cut Out The Sugar
  • Balance It Out With Supplements
  • Drive Out The Stress And Sleep Well
  • Increase Vitamin C Intake
  • Eat Healthy Carbohydrates
  • Have Three Servings of Dairy Foods Every Day
  • Eat More Protein
  • Avoid Starchy Foods
  1. Get Your Posture Right

A good posture is the first step to a flat belly. Often, slumping and slouching accentuate your stomach, and over time, as you sit with a slouch continually, you will notice a little paunch. Standing up straight will immediately reduce a few pounds, making those abs look flatter almost in an instant.

To stand straight, imagine a rope pulling your upper body towards the ceiling, and you will already feel your shoulders rise. To improve your posture while sitting, make sure your feet touch the floor at all times. You could also place a pillow at the small of your back to make sure you are pulled forward on your chair.

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Here is an animated guide to making sure you are sitting right.

  1. Hydrate Yourself

Drinking water, at least eight big glasses a day, not only hydrates you and removes those unwanted toxins, but also helps you shed some pounds, especially in the midsection of the body. Drinking a good quantity of fluids also helps to keep premenstrual bloating in check. Drink water before your meal. Don’t drink water right after lunch or dinner. Wait for 10-15 mins and then drink water.

It is a good idea to avoid alcohol as well if you are aiming for a flat belly. Alcohol messes up your system and causes bloating. Also, drinking too much water can also cause bloating.

  1. Cleanse Your System

This might be downright embarrassing for most women, but it needs to be spoken about when we address bloating. Your body needs to follow a routine to use the bathroom every day. It is very easy to give in to a rush and avoid doing the big job. Over time, the brain will begin to ign

how to lose belly fat without exercise

TO LOSE BELLY FAT WITHOUT EXERCISE

Do you want to lose belly fat without exercising? It is totally possible. What it takes is to have the right mindset and be able to do what it takes to achieve your objective. As we enter 2018, make a resolution how many pounds you want to lose within the first 3 months of the year and be determined to work towards that goal.

Losing belly fat without exercising is very possible but it doesn’t come easy. However, it is something you need to do, losing belly fat won’t only help you feel good and look attractive, it will also help you avoid diseases such as heart disease, type-diabetes, and certain types of cancers.

Most of us are too busy at work to have time for exercise. If your schedule doesn’t leave you any free time for exercising, don’t worry, just make sure you follow the guidelines below to start working towards losing as much belly fat as possible.

Below, we have made a list of ways you can lose belly fat without exercising.

Top 13 Ways to Lose Belly Fat Without Exercising:

  1. Reduce Sugar Intake

Sugar makes you fat. When you want to lose belly fat, the first thing you should start avoiding is sugar. Instead of eating sugar, replace them with proteins, vegetables, and whole grains instead of eating sugars that are found in processed foods.

Before you take your tea or coffee, add cinnamon powder to it, this will help you reduce your belly fat by stabilizing your blood sugar levels. It also makes you feel full for a longer period of time.

  1. Drink Plenty of Water

It is recommended that you need at least 8 glasses of water per day. Most of us don’t get that amount every day. You can lose tummy fat when you drink lots of water. Start by taking two cups of water before each meal, if you can do this, you will lose about 7kg in just 12 weeks.

Two cans of soda will give you 270 calories; you can save yourself from gaining these extra calories by replacing your sugary drinks with water. Moreover, water will help you stay hydrated.

  1. Get Enough Sleep

According to a research, people who sleep for just 6 hours or less daily gain 2 kg more than those who sleep for 8 hours. You have 27% more risk of developing obesity when you are a light sleeper.

Lack of sleep stimulates appetite and forces you to eat. When you have a good sleep, it will normalize your hunger hormones known as ghrelin and leptin.

  1. Reduce Stress

Stress makes you gain weight. A high-stress level leads to a high level of cortisol. It is this cortisol that regulates glucose levels, fat, and carbohydrate metabolism. When your cortisol level keeps on rising, it will lead to an increase in your stomach fat. If you wish to reduce stomach fat, manage your stress levels.

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  1. Increase Your Intake of Vitamin C

If you found yourself going through much stress, you can fight it by increasing your intake of vitamin C. Research shows that vitamin C helps to produce carnitine – a compound that works in a special way by converting fat into energy. A good way to get vitamin C into your body is by taking vitamin C supplements.

  1. Take More Protein

Protein is an essential nutrient for an overall weight loss. When you have enough protein, there will be an increase in your metabolism. That’s not all, it will also lead to a reduced cravings and help increase the feeling of satiety. A research in the American Journal of Clinical Nutrition showed that you can reduce the rate you feel hungry by increasing your protein intake from 15% to 30%.

  1. Eat Little Portions of Food Consistently

Don’t wait until you get hungry before you eat. Instead, eat little portions between intervals. The fact is that if you wait until you are famished before you eat, there is a strong possibility that you will overeat.

You are also likely to indulge in unhealthy snacking when you are hungry. You can avoid this by eating small portions of a balanced diet between intervals throughout the day.

  1. Eat Unsaturated Fats Believe it or not, eating unsaturated fats can help you lose weight. If you love avocado and olive, you will be happy to know they have a rich amount of unsaturated fats which you need to be eating more when you want to lose weight.

According to a new research, eating unsaturated fats can help you burn off more energy.

  1. Eat Lots of Fiber

Eating fiber is necessary when you want to lose belly fat, it will help you balance your blood sugar levels and also prevent insulin resistance. Fiber slows down the absorption of carbs and sugars, making it less likely to store fat or even develop diabetes.

Again, fiber will help you avoid constipation and pass out food quickly.

  1. Avoid Chewing Gum

Most people see chewing gum as part of their fashion. You should try to avoid this habit as much as possible, it causes swallowing puff-producing air. When this happens, it leads to bloating. If you want to keep your breath fresh, use mints instead.

  1. Eat Healthy Carbohydrates

You know how it was said that carbohydrates make you fat. However, not every carbohydrate is bad. Some carbohydrates contain vitamins and minerals that are good for the body. You can lose belly fat when you choose your carbohydrates from cereal fiber, brown rice, bulgur wheat, couscous, and even dark bread. Most of these carbohydrates are filled with fiber that will give you the feeling of satiety.

  1. Eat 3 Servings of Dairy Foods Daily

If you are looking to lose belly fat fast, eat 3 servings of dairy products such as buttermilk, yogurt, milk, and cheese daily. Eating these foods will help you to improve digestion, boost your immunity, and even help you lose those extra pounds. Moreover, they are known for giving the feeling of satiety which means you won’t need to eat for a long time.

  1. Take a Short Walk

If you don’t have a busy life that involves taking the bus, stairs or getting involved in some physical activities, it would be a good idea to take a short walk every day.Walking is not exercise per se. Moreover, it is advisable to get some physical activities for your overall health. You can lose one pound per week when you start taking walks often and up to 20 pounds in five months.how to lose belly fat without exercise

 

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