A woman is a multi-tasker. There are a plethora of roles that we associate with women, and more often than not, we excel in most of these roles assigned to us. But, many women lose track of their health in the process. Obesity, polycystic ovary syndrome/disease, and constant lethargy have become everyday stories for many of us. But hey, can we let these ailments overcome us?
Don’t we all want to sport that beach body in the summers or just be fit with oodles of stamina?
We definitely do, and the first step in getting fitter and healthier is to lose the excess weight. Excess fat is one of the main culprits behind many conditions such as obesity, fatty liver, osteoarthritis, heart diseases, etc.
So, with the aim to help everyone lead healthier lives, here we are with some expert (and realistic) weight loss tips that will enable you to feel your best selves in days to come. Take a look –
1. Start Your Day with a Fruit or Soaked Nuts
Packed with essential nutrients and fiber, fruits are one of the best things you can have in an empty stomach to kick in the rest of the day productively.
Fruits such as bananas, pomegranates, papaya, etc. are innately sweet that help to tame your sweet tooth for the rest of the day.
Alternatively, you can also have soaked almonds for the essential dose of nutrients and healthy fats right in the morning.
2. Stop Weighing Yourself Every Now and Then
Paranoia is one of your deadly foes when you’re on a weight loss journey.
To start with, let’s understand that our body is not a balloon, which will deflate as soon as you prick a pin into it. Our body takes time to adjust to a new schedule and act accordingly.
So, give it some time to act before you start judging your body by stepping on to the scales.
Furthermore, sometimes you add muscles and lose fat, but the scale does not show any difference in its reading. This might demotivate you into binge eating and just being sad in general, which none of us want.
3. Say NO to Fad Diets
If you wish to adhere to a long-term goal of getting fitter and leaner, you have just got to say NO to fad diets, such as the General Motors Diet, only soup-and-salad diet, and so on.
Even the ketogenic diet has a lot of flaws, which might affect your stamina to a great extent.
Just remember that your body needs wholesome nutrients, which you cannot derive from cutting away one food group or the other (like No carbohydrates or no fat).
4. Drink Water Half-an-Hour Before Meals
Dieticians and doctors from around the world claim that drinking water helps in losing weight, and boy, they are bang on point.
However, apart from drinking water along the day, you have to drink about half liters of water nearly half-an-hour before any major meals.
Hydrating before major meals is known to increase your metabolism by 20 to 30%. Also, since water makes you feel fuller, you end up taking a lesser quantity of food than what you generally take.
5. Add Protein to Your Breakfast
Remember how our grandmas and mothers pestered us to eat eggs for breakfasts?
Well, you could start with it once again, if you have replaced eggs with grains.
Eggs are brilliant sources of protein and good cholesterol, thus helping you build lean muscles and get rid of excess fat.
If you are a vegetarian or a vegan, you can replace eggs with other solid sources of protein, such as tofu, quinoa, chia seeds, etc.
6. Say NO to Refined Sugar
We are not saying that you should kill your sweet tooth – it isn’t humanly possible and does not reap many benefits.
What you can do is stay clear from refined sugar and sugary confectionaries.
At home, you can replace sugar with jaggery (unrefined cane or palm sugar with medicinal properties) or coconut sugar. They are way more nutritious than refined sugar, do not harm your system as much as refined sugar does, and sweeten your food in a similar way as your regular sugar does.
7. Exercise Portion Control
Portion control is mandatory if you want to lose weight. Weight loss works on a simple science of calorie intake vs calorie burned.
So, you have to intake lesser calories on a daily basis than you burn if you wish to lose sufficient weight.
In order to do so, simply control your portions – you really don’t need any flashy app to count calories. In a smaller plate, take half of the amount of food than you have been taking. After finishing off your plate, wait for a few minutes and see if you are still hungry. If so, then take half of the remaining portion.
This approach enables you to slowly lessen the amount of food you take without starving your body and sending it into a shock mode. A week later, you can again decrease the amount of food using the same pattern until you find the right amount to stick to.
8. Add probiotics to your daily diet
Probiotics are essential bacteria that help keep body metabolism rate high.
Incorporating probiotics in your daily diet will not only help lose that additional fat but also improve your gut health. It also relieves constipation. You can add probiotics to your diet by consuming yogurt or Greek yogurt, kefir, aged cheese such as Gouda, mozzarella, and cheddar. Alternatively, you may consider taking supplements.
9. Strength training be the best
If you haven’t yet been strength training, now is the time.
Sure, you will shed fewer calories with strength training in comparison to cardio but the former helps in building muscles and burning fat, which in turn helps you maintain a leaner and fitter shape.
Also, cardio may burn a lot of calories but it also aids in the loss of muscles. The outcome – saggy skin, droopy breasts, etc. – isn’t what anyone would like.
10. Take a good night’s sleep
Last but not the least, don’t underestimate the power of quality sleep. We have been reading about six to eight hours of sleep since our junior school days but how many of us have been able to accommodate a proper sleep in our busy schedule?
Remember, our body, skin, and mind recover at night when we are sleeping.
Hence, not letting them have that crucial gap is detrimental to our physical and mental well-being.
If sleeping is problematic for you after a chaotic day, consider having a warm bath with lavender essential oil before you hit the bed. For most people, it works like magic.
Those were our practical solutions to your weight-related issues — easy to follow and genuine lifestyle changes that can be implemented in the long run.
Do you have any other tips to offer? Feel free to let us know in the comments section.