20 EASY TO FOLLOW WEIGHT LOSS TIPS TO REDUCE FAT AND BODY WEIGHT NATURALLY!
(1) REDUCE GRAINS; INCREASE VEGETABLES AND FRUITS:
Most of the people consume more grains that are rich in carbohydrates and less vegetables that have more fibres. This accounts for weight gain. Actually, it should be in reverse. More vegetables and less grains should be a right diet for fatty people as well as all people. However, too much of reduction of grains will cause loss of energy. Therefore, both of them have to be balanced in your diet.
If you don’t have more physical works, reduce the intake of grains to the level of just 100 grams (weight of uncooked grain) a day. Take the vegetables and fruits about 200 grams every day. If your work need more physical activity, you can take 25-30% more quantity mentioned above. That means, two thirds vegetables and one third grains. This may be the right formula.
Some examples of grain rich foods are: Roti, Puri, Idly, Dosa, Parotha, Boiled Rice, and any food made from rice, wheat, maida, etc.
Some examples of foods having excessive carbohydrates are: Pizza, Cream, Sweets, Ice cream, carbonated drinks, sugar added coffee/ tea, etc.
(2) FORMULA FOR FOOD INTAKE:
Never fill your stomach with food. Always fill just half of it and consume 25% water and leave the remaining 25% free. This is the good formula for the amount of food to be taken every day.
(3) BURN MORE CALORIES NATURALLY:
Weight loss can be achieved when we burn more calories than we produce in our body every day. To burn more calories, you need not go to gyms. Just perform most of the physical works in your home instead of using the machines. Do floor cleaning, washing, climbing, walking, gardening, some necessary exercises, etc., that burn more calorie. Use bicycle instead of bikes. Avoid lifts and use the stairs.
(4) DON’T REDUCE THE INTAKE OF CALORIES TOO MUCH:
However, you should never eat less than 1200 calories in a day. Weight loss should not be achieved only by reducing the food intake. You should take sufficient food to manage your daily activities, but, you should take steps to burn your calories by increasing physical activities.
(5) DON’T RUSH TO REDUCE THE WEIGHT:
Weight loss efforts should not be rushed to lose weight too fast. This will destabilize the body and daily activities. Reducing more than 2 kg of weight in a month is not advisable.
(6) TAKE PROTEIN RICH FOODS:
Protein rich foods such as milk, soya, nuts, etc., should be consumed in grams of their body weight. For example, one needs 46 grams of proteins if his weight is 46 kgs. Less intake may reduce metabolism and hence accumulation of fat in the body.
(7) TAKE FIBRE RICH FOODS:
Fibre rich foods such as Mint, banana stem, green leaves, etc., help for good metabolism and hence excessive weight can be avoided. Fibres play an important role in splitting the fat molecules.
(8) MORE OILS – No.1 ENEMY FOR BODY:
Oil rich foods such as chips, puri, fried snacks should be reduced. Better to avoid butter, or use in very limited quantities.
(9) AVOID SNACKS IN BETWEEN FOODS:
This habit exists in most of us. Many persons take more snacks than food. Snacks and sweets accounts for excessive sugar and fat that sharply increases the body weight. Therefore, reduce the use of snacks in between every food. If you like to take some snacks, take just one or two pieces. Not more than that.
(10) TAKE SUFFICIENT WATER:
Water is more important for good metabolism. Therefore sufficient water (about 2 litres a day in hot countries and 1.5 litres of a day in cold countries) is to be consumed every day.
(11) LEAD A TENSION-FREE LIFE:
More tension-more intake-less metabolism. Always lead a life without worrying too much for unavoidable things of life. Accept whatever happens in life as it is, considering the same as the will of God.
(12) SUFFICIENT SLEEP ONLY DURING NIGHT:
Day time sleep is believed to increase the body weight. At the same time, insufficient night sleep will also affect the metabolism. Therefore, Have atleast seven hours of sleep every night and avoid day time sleep. In case you feel tired after lunch, just sit in a relaxed manner in a chair or flor for about 10-15 minutes. That is sufficient.
(13) LESS SUGAR & SALT FOR HEALTHY LIFE:
Sugar is rich in carbohydrates and it has no other nutrients. In general, taking less sugar is good for overall health. More salt also leads to hypertension, blood pressure, etc. Therefore, use just one to two grams of salt every day.
(14) AVOID MEDIA WHILE EATING:
When you watch television or read books while eating, you will take excess food. Therefore, concentrate only in the act of eating.
(15) HAVE SMALL PLATES:
Yes. If your plate is small, the plate will be full even with a small amount of food. If the plate is large, even excessive amount of food will look like insufficient. Therefore, for psychological reasons, having a small plate is good.
(16) DO SOME SMALL EXERCISES:
If your work is sedentary in nature, you may need some exercises to make your calories burn. Therefore, perform some exercises with the empty stomach in the morning. As advised earlier, perform more household works yourself without appointing a maid or worker.
(17) AVOID AIR CONDITIONING AND ALLOW SWEATING:
More sweating – More health. Your body should sweat more because of physical works to have a good health. Avoid air conditioning because it almost stops sweating from the body. This too causes excessive weight.
(18) AVOID COFFEE/ TEA AND ALCOHOL:
Alcohol, Coffee and tea are the favourite drinks for many. All the three are well known to increase the body weight. Though coffee/ tea has more milk, taking excessive milk is also not good since it also contains fat. Taking alcohol increases the accumulation of fat at the belly portion. These three drinks must be avoided.
Read this also: How to increase haemoglobin and prevent anaemia without meat?
(19) CHECK YOUR THYROID GLAND:
Problems in the thyroid gland may also be the reason for excessive weight. If all the above steps did not sufficiently help you to reduce the weight, check your thyroid in a hospital and take some treatments for that.
(20) MAKE A TABLE OF OBSERVATIONS:
You need not maintain weekly table. Every month or fortnight, measure your weight using the same instrument and record them in a tabled record in a notebook. If your weight is reduced by atleast 1.5 – 2 kg a month, it is good. If not, follow the above steps more seriously.
If all these 20 tips does not help you, allow your body to remain natural as it is. Taking the treatments for artificial reduction of fat like Lipo Suction technique can be avoided since they may have many side effects.
If you take steps with hope, you can reduce weight. Even if you remain as fatty even after all the above steps, no problem in that. There are many successful personalities with fatty body. Above all, 50% of girls who are slim before marriage, become fatty after the delivery of a child. So, stop worrying for body and accept the natural structure of your body and the effect of genes in determining our body structure.
Finally, just think it over:
The workmen in agriculture, construction, road maintenance, Lathes, etc, eat more, but remain slim in most of the cases. Have you ever thought of it?
What is the reason? because, they burn all the calories they produce by working hard in their respective works. They do not live in air conditioned rooms, but, work under the sun allowing sweating.
Now, take steps to reduce your weight by giving physical works to your body without relying on the machines.