Simple Tips To Lose Weight Effectively
Do you want to shed that extra fat from your body?
But not sure where to start.
Or you tried a weight-loss method that didn't work out!
What if I told you that you can lose weight with limited exercise or any form of rigorous physical training?
Now, I am not overlooking the benefits of exercise on physical and mental health. But this article is for those individuals who can not exercise due to hindrances caused by their professional or personal lives.
To understand this method better, let me share my personal experience.
After graduating college, I was working in a stressful work environment.
So how did I cope?
Binge Eating.
I devoured high-calorie foods, not thinking twice about my health!
Why would I?
I was not fat and felt that I could get away with eating junk food regularly.
Until one day, when I had a good look at myself in the mirror (shirtless)
That's when reality smacked me in the face!
I was overweight.
My weight just soared due to the abundance of fast food. My cholesterol shot over the roof, only adding fuel to the fire!
Initially, I struggled! Mentally and Physically. However, with a little perseverance and a grasp of the logic behind weight loss, I lost almost 10 kg by the end of the year.
Let's examine some crucial tactics you could implement to smash your resolution for the new year!
Lose Weight in No Time with These Simple Tips
Calorie Intake
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There is a notorious saying: "You are what you eat". The food you consume determines your physical appearance.
However, you must downsize your calorie intake if weight loss is your top goal.
In particular, consume at least 10% fewer calories
On average, humans ingest about 2000 calories a day. That means you should consume about 1800 calories per day if you want to lose those extra pounds.
This means following two important steps:-
- Before purchasing any processed food item, see its nutritional information behind the packet
- Always track your calories after each meal. Either write down the total calories or record them in an Excel sheet. However, there is a mobile application called 'HealthifyMe'. The app asks you to enter the food item you've consumed, and it then shows you the total calories you've consumed along with additional nutritional data like proteins, fats, and carbohydrates.
By gradually decreasing your calorie intake over time, you will begin to lose fat more effortlessly.
Drinking Water
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Whether you want to lose weight or live ahealthier life, drinking enough water is crucial. Water makes up 60% of the human body, so consuming more of it can improve your mental and physical well-being.
In the previous point, we understood that losing weight requires reducing daily caloric intake (i.e., Eating less than required). This process might cause us to feel hungrier. When we are hungry, our first impulse is to eat. However, a better alternative to deal with hunger is to drink water. According to internist and board-certified nutrition specialist Dr. Melina Jampolis, you can decrease your appetite by drinking water.
In a 2016 study, it was observed that people who drank two glasses of water before a meal consumed 22% less than those who did not drink water.
In addition, drinking water boosts metabolism, which in turn assists in weight management.
How much water should you drink in a day?
A general rule of thumb is to calculate daily water intake by multiplying your body weight in kilograms by 0.03. For instance, if you weigh 70 kg, then your water intake would be 2.1 liters.
Physical Activities
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Physical activity in general and exercise, in particular, should be viewed as a complement to weight loss strategies rather than the primary factor. You can burn calories by engaging in physical activity for at least an hour daily. But in case you do not have too much time, the following activities can help you burn enough calories:-
- Walking: One of the most straightforward activities. Grab a pair of shoes and walk for about 30 minutes. Walking can help with digestion, therefore it's preferable to do it after dinner.
- Jogging: Try jogging if you're looking for something more rigorous. Research has shown that jogging can help burn visceral fat, commonly known as belly fat. If jogging is too intense, you can run on softer surfaces or use the treadmill.
- Cycling: Another outdoor activity that can help you burn calories. Cycling can help you cover longer distances. A bonus is that you can even use a cycle for your daily chores like grocery or laundry (1 km radius).
- Swimming: Swimming is an excellent activity if you enjoy spending time in the water. Besides decreasing body fat, swimming also improves flexibility and lowers several heart disease risk factors.
- Interval Training: More commonly known as HIIT (High-Intensity Interval Training), it refers to doing short bursts of intense exercise with recovery periods. Some popular exercises include mountain climbers, jumping jacks, and planks. HIIT is among the most affordable and time-effective ways to reduce weight.
Sleep
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In the previous point, we mentioned the various physical activities you can do to lose weight. In addition to the exercises, 7 to 8 hours of sleep can speed up the weight loss process. Sleep and weight loss activities are closely interrelated. Lack of physical activity decreases sleep and vice versa. Various studies have shown a strong correlation between exercise and an increase in overall sleep quality. Also, a good night's sleep can help in moderating your appetite. There are two hormones, ghrelin and leptin. Lack of sleep makes more ghrelin and less leptin, which raises your appetite.
Conclusion
To summarize, the most important factors for weight loss are
- Decrease in calories consumed
- Increased water intake
- Moderate amount of physical activity
- Adequate hours of sleep
Keeping track of at least 3 of the 4 points can help you lose weight, and improve your overall mood and well-being.
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