Many among us want to get rid of unwanted fat in our body. To lose fat and keep it off, you need to make a few permanent lifestyle changes. These changes will not only reduce unwanted weight, they will even improve you immunity and overall health.
Fat and calories
If you consume a large amount of high calorie foods in your diet (which totals to cross your daily caloric requirement) then the excess calories get stored as fat, which keep on accumulating over time. This happens regardless of whether you eat carbohydrates, protein, fat, and regardless of whether it is junk or nutritious food. Your body can metabolize a certain number of calories in a day. If you regularly exceed that number, then your body will automatically store the excess as fat.
Let’s discuss how you can lose unwanted fat in a healthy and permanent way.
Eat Fiber: Eating healthy high-fiber foods makes you feel full, so you can resist eating more food than you need. Fibrous foods also can take longer to chew, giving your brain time to receive the signal that you have had enough to eat. If you have a big appetite and cannot do with small portions of food then you should include fiber rich foods in your diet as it helps you eat less and keeps you full for longer durations. This results in lower calorie intake, leading to loss of unwanted fat. Also, fiber benefits your health in multiple ways and is essential for the body’s basic functions. Include fiber rich foods such as seasonal fruits, vegetables and whole grains in your diet.
Protein rich food: Protein rich food takes longer to digest, so it helps in keeping you satiated for a longer period of time. Though protein should be an essential part of your daily diet, control its intake as per your physical activity levels. Dairy sources, beans, pulses, almonds, eggs and lean meats are the best natural protein sources.
Preload with water: Keep yourself hydrated by drinking at least 10-12 glasses of water a day. The process of burning calories requires an adequate supply of water and dehydration slows down the fat-burning process.
Exercise: You can manage calorie intake and eat nutritious food but if you want to accelerate the weight loss process, exercise is a must. Exercise will even prevent you from losing valuable muscle, increasing your metabolic rate and greatly benefit your overall health. The increase in resting metabolic rate will mean that you burn more calories during rest. And, the more muscle there is in your body, the higher the calorie burn during rest. Exercise is a must for any weight loss program and nothing can substitute its health benefits.
Sleep: Researchers, doctors and weight loss experts cannot deny the powerful impact of sufficient sleep. Lack of sleep (less than 7-8 hours per day) can make you gain weight by slowing down your metabolic rate and making you crave unhealthy food. Sufficient sleep not only controls appetite, it even keeps you energized, making sure you get enough physical activity through the day.
Check on Eating Habits: One can be motivated to lose fat fast but to maintain the fat loss, eating habits need to be monitored. Eat the right portions, and eat healthy, delicious food. See these eating habits to help you lose fat.
Reduce Sugar and Alcohol: We’ve told you how sugar can make you store fat. Sugar promotes fat storage and greatly slows down the weight loss process, apart from negatively affecting your health in many ways. Similarly, alcohol inhibits efficient fat loss by slowing the metabolic rate. Also, most alcoholic drinks are loaded with calories and sugar, making it a dangerous combination for your health and fat loss. A binge drinking session can set you back by a few weeks on your weight loss program, despite your strict diet control and regular exercise. So, avoid carbonated drinks and alcohol. Limit sugar intake to two teaspoons a day.
Take your time: Don’t rush yourself in eating as it seen that rapid eaters are often heavier than slow eaters according to research from The University of Rhode Island.. It generally takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal then your brain got confused and will not let you know that you are full or not, which keeps you end up doing overeating. Therefore it is very crucial to chew your food slowly and thoroughly.
Keep a food record: Keeping a food record also plays a vital role in weight loss. The record will help you to update about what you ate, when you ate, the portions and the quality of food. You will easily come to know about the obstacle in weight loss, eventually you will work on it and will able to overcome the hurdle by substituting with right thing.
Never get too hungry:When you get hungry, automatically you binge on unhealthy stuff to quench your hunger. So, it is important to plan ahead about your healthy snacks and appropriate schedule on day to day life. This will not only help you to be in shape but also enhance your knowledge for healthy options.
Just decreasing the calories day by day or eating less does not help you to lose weight. Weight loss need time, patience and guidance by experts. To achieve a good body one should inculcate these above tips in your lifestyle in order to be healthy and disease free.
- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.
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