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How to lose weight healthily?

Karishma Chawla

Karishma Chawla
22 September 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

How to lose weight is a common question at the top of everyone’s priority list. Be it a businessman, a housewife, a senior citizen or a college student, being fit is a goal shared by everyone alike.

However, the more we research facts, the more we realize that the traditional weight loss approach has now been replaced by the new (and improved) fat loss approach.

Let’s look at the 3 ways your body loses weight:

Eat Breakfast

1. Dehydration – NOT a recommended method of weight loss, for obvious reasons, the water weight will eventually get back and most importantly, a dehydrated body cannot burn fat.

2. Lean weight loss – This is the most abused form of weight loss but what people don’t get is that they put on weight as quickly as they lose it, while harming their bodies unknowingly. Lean weight loss happens when people go on crash diets, cut back on their calories too much, get on to low carbohydrate diet and improper exercise. Lean weight loss is actually the breakdown of muscle, which is highly detrimental to the body. This leads to reduction of the BMR (Basal Metabolic Rate) and jeopardizes body structure and function.

3. Fat Loss: The key to adjusting your body composition should be determined by reaching a body fat goal that is realistic and can be reached within your time frame which is achievable.

Depending on the goal, it may take weeks or months. Crash diets, starving or unrealistic eating regimens commonly adopted by many for quick loss are best avoided. When you do this, you end up losing muscle mass, which means a drop in BMR and increase in your body fat percentage.

All your goals, be it fitness, weight loss, spot reduction, anti-aging or simply looking good are best served with one easy formula – increase muscle and reduce fat.

Let’s have a look on how to lose weight healthily:

kadhi benefits

1. Never skip meals & Eat every 2-4 hours
- Helps to balance blood sugar levels and Improves energy level
- Increases metabolism and body tone

2. Eat lean, complete protein with each meal
- Improves muscle growth, activity and recovery
- Increases metabolism and fat burning
- Improves body tone and workout performance
- Sources : Eggs, chicken, fish , pulses, nuts and seeds

3. Eat high-fibre foods with each meal:
- Increases metabolism and fat burning
- May reduce free radical attack, and risk for cancers, diabetes and heart disease
- Increases digestive health aiding fat loss
- Sources: green leafy vegetables, low starch vegetables, vegetable smoothies and raw salads.
Whole grains and pulses are also a source of fibre.

4. Eat good fats daily
- Can reduce risk for cancers, diabetes, heart disease
- Increases metabolism and fat burning
- Reduces inflammation, improves fluid balance, improves skin and hair
- Sources : Coconut oil, ghee, nuts and seeds

5. Eat whole grains
- Maintains steady energy levels
- Provides calories with minimal chance of fat storage
- Sources : Jowar, bajra, rajgira , naachni and pulses

6. Exercise daily Eat Breakfast
- This should comprise of aerobic as well as resistance training. Vigorous resistance training will maintain or increase your lean body mass. Muscle burns calories, which means that every pound of muscle gained, you will be burning more calories and increasing the rate of fat loss.

7. Vitamin Status
Check on vitamin status such as B12 and D3, they important markers for weight loss and optimal well-being.

8. Sunlight
Get enough natural light in the day, helps boost serotonin levels that boost melatonin levels and ensure better sleep which helps with weight management.

9. Fermented Vegetables
Eat fermented veggies, they loaded with beneficial bacteria that help balance blood sugar levels and help in fat loss naturally.

10. Positive self-image
Maintain a positive self-image; feeding yourself with positive thoughts help the body perform optimally in every way.

And lastly, stop overusing that weighing scale! Like I said, fat loss is healthier than weight loss; your weight is not (and should not be) the only indicator of how healthy you are. Try a holistic way of getting fit instead to achieve positive results in a healthy way.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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