We can lose weight naturally by doing regular exercise, especially cardiovascular ( walking, jogging and running ) and eating a healthy and balanced diet. This should include fruits, vegetables, good quality proteins and whole grains. It is of paramount importance to lose weight by making permanent lifestyle changes implemented gradually, rather than adopting temporary measures. It is better to talk your doctor and dietitian to make an effective plan to lose weight. There is no need to lose weight in case of children, teenagers, pregnant women, old people, and persons having medical problems, in case of exceptions you must consult doctor before you decide to lose weight. Overeating results in obesity and affects your personality and working capacity. When you want to lose weight, there are many factors to consider such as age, activity levels, health condition and diet to get good results. Hundreds of fad diets, weight loss programs and outright scams promise quick and easy weight loss, but don’t trust in them. It is a slow process and you have to exert continuously, religiously, honestly, and you must make up your mind to do it.
Why lose weight:
If you keep your body in good shape, you will be healthier and you may have more energy. You don’t need to buy expensive dresses, and you will look smart in simple clothes. A overweight person with obesity decreases his personality significantly and is prone to many diseases, whereas a person with normal weight and good health has minimum chances of sleep apnea, type 2 diabetes, blood pressure, and cholesterol problems. Fertility treatment and other medical treatments are more effective if you are in good shape and have normal weight. People in good shape do their job efficiently and they have more ability to progress.
Some precautions to lose weight:
Regular and sufficient exercise ( cardiovascular) is very important to lose weight. It is also important to eat healthy, balanced meals as per your body requirements. Intermittent fasting can also play a good role to lose weight. Eat preferably on a table slowly, turn off your phone, laptop and television. When you eat slowly your brain will get a message that you are full; drink a glass of water half an hour before meal so that you may eat less. Avoid refined carbohydrates like white bread, white rice, white flour and pasta etc. as these contain no/less fibre and other nutrients that may affect body metabolism. Add millets like oats, barley, bajra, jawar, Kangni, ragi, etc. to your diet as these contain prebiotic fibre, reduce bad cholesterol, improve metabolism, and help to protect your body from diseases. Fibre aids to lose weight by promoting digestion and balancing the bacteria in the gut. Most of the beverages like soda, coke, fruit juices, and energy drinks contain excessive sugar, and the liver breaks down the sugar into fat which leads to weight gain. Eating more protein ( eggs, chicken, fish, beans, and lean meat ), vegetables, and fruits help to prevent weight gain. Avoid preserved foods as these contain lots of sugar, salt, and preservatives. Nuts without sugar and salt are quite good for health and weight loss. Drinking plenty of water also gives good results.
Insufficient or poor quality sleep slows down the process of metabolism. Poor sleep increase the production of insulin and cortisol which promote fat storage. Good sleep affects the regulation of the appetite-controlling hormone Leptin which sends signals of fullness to the brain. Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite. However when people are under constant stress, cortisol increase their appetite and potentially lead to them eat more. You can manage the stress by meditating, stretching, yoga, breathing and relaxing techniques, spending some time outdoors, walking and gardening etc. In some cases, a person may be benefited from surgery, such as bariatric surgery to lose weight.
Many websites and advertisements, particularly those belonging to companies that sell diet drugs or other weight-loss products, promote information about losing weight, so be careful and don’t follow them blindly. You may not get reasonable results and rather it may damage your health. It is always better to consult your family doctor before taking any action to weigh loss.
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