The ongoing Covid-19 pandemic has stretched our stay at homes for the last two years. Even for working professionals, extended stay is starting to have its impact, both on physical and mental well-being. Many of us are now inherently stressed out, depressed, and become lazy and inactive. The issue of our body putting on extra weight cannot be ignored too.
We would be practically lost for choices if we believed in every weight loss program available in the market. There are supplements, diet plans, and nutrient intake plans that are either very costly or lack scientific evidence. While some of them might give you a minor reduction in your wait, they are not much recommended since they often lack a healthy approach.
So, if you are looking to reduce your weight without jeopardizing your health in the process, we can share some effective strategies to help you. They primarily work across different body compositions, calorie intake, and even metabolic activities. More importantly, all of these processes are natural, and you can start practicing them immediately.
It is known that the amount of food you eat can contribute directly to your body weight. However, if you try intermittent fasting, i.e., consuming food for only a short duration throughout the day and regular fasting, you can reduce your weight quickly. Fasting does not mean going off the food completely. It only refers to cutting your meals for short intervals according to the method adopted. Some forms of intermittent fasting as described below:
ADF or Alternate day fasting:
Eating on alternate days and fasting on other days.
Following a 5:2 diet plan:
Keep calorie consumption to the minimum for two days, and follow regular meals for the rest of the 5 days in the week to reduce weight.
Taking the 16/8 route:
No days requires you to stop eating in this method. You can fast for 16 hours and eat a regular meal only within the remaining 8-hour window.
You can choose to follow any of the three methods for a few months according to your convenience and adaptability. Avoid over-eating, and keep to the routine to maximize the programs’ benefits and reduce weight.
Count your calories:
When you are looking to lose weight, you must keep track of your calorie input throughout the day. You should know how many calories your foods and drinks are adding to your body and keep a record of it. You have millions of health apps that can help you track your food consumption metrics. Along with counting your calories, you must follow an exercise routine of your interest or choice. Maintaining a healthy balance between calorie intake and burning them is the key to any weight loss program.
Mind your eating to reduce weight:
Minding what you are eating and enjoying it can make a difference in keeping your weight in check. Most of us now eat on the run, on work tables, or in front of the TV, therefore rushing our food intake. Scientific research has shown that sitting down to eat, avoiding distractions like watching TV or using mobile while eating, taking time to chew the food, and choosing well-balanced, healthy meals can improve your metabolism and help you cut down opportunities for unhealthy weight gains.
Have a high-protein breakfast:
Having a high-protein diet can give you a healthy beginning to the day. Further, protein regulates the appetite hormones in the human body. Having a high protein intake early in the day helps you reduce your cravings at irregular times while staying full for a longer duration.
Limit carbohydrates and glucose intake:
High glucose intake in the body is known to cause obesity among humans. This is true for foods with refined carbohydrates, which are usually devoid of fiber or essential nutrients. Consuming an excess of foods with high glucose or refined carbohydrate levels can increase the deposition of unsaturated fats around the adipose tissues, resulting in weight gain. Reducing the consumption of fast foods, pasta, sweetened beverages, and other such glucose-rich foods can help you control your body weight efficiently.
Supplement your diet with fibers:
Unlike processed food, plant-based foods such as whole grains, fresh fruits and vegetables, pulses, peas, beans, nuts, and seeds can provide you the required nutrient value necessary for your body. These are rich in minerals and offer healthier options than foods rich in glucose and starch.
Listen to your guts:
As impossible it may sound, the bacteria and microorganisms present in our guts play a pivotal role in our metabolism. Understanding the impact of these microorganisms can help you choose foods containing “good” or “bad” bacteria and subsequently help you keep your body weight in check. Fresh vegetables, fermented foods like yogurt, kefir, kimchi, and more, and probiotic foods such as onion, garlic, artichokes, chicory root, banana, and other such fruits can help you develop “good” bacteria in your guts. Including these foods in your diet can help you reduce weight effectively.
Keep away from stress:
The human body act differently when in stress. Certain hormones such as adrenaline trigger the feeling of restlessness and severely hampers the metabolism. Further, stress can increase the secretion of cortisol, or the appetite hormone, leading to the stress-eating syndrome in some people. Pursuing a hobby, practicing meditation or yoga, breathing, relaxation activities, and even a lazy walk can help you manage your stress better.
Sleep well reduce weight:
Getting a good night’s sleep that lasts at least 5-6 hours can be pretty effective in keeping your weight controlled. This is the minimum time you should give your body to regenerate through a balanced metabolism. A night of good sleep also promotes hormones such as cortisol and insulin while sleeping, which controls the fat storage in your body.
It is vital to remember that you cannot reduce your weight using any quick-fix technique. It is better to follow a healthy and scientific method to understand why your body is putting on weight and then devise a way to avoid it. Having a nourishing diet, staying stress-free, and practicing physical activities or exercise can help you maintain a healthy weight.