More often than not, every one comes across articles, blogs and videos about how to love ourselves no matter what our shape or size. But the bitter truth is that almost everyone wants to love themselves after getting rid of those extra pounds. Losing weight isn’t too difficult; the difficult part is to stay on track, to maintain the will power to stay physically fit and implementing changes to achieve the desired goals.
I won’t say that I have reached my goal yet, but I am on the right track. Keep in mind, while losing weight one’s sole purpose should always be to stay healthy and not too skinny. So before getting into it you need to find out if you are healthy, overweight or obese.
The most important thing to know before losing weight is your BMI. BMI stands for Body Mass Index, which has specific values that tell you whether you are underweight, normal, overweight or obese. You can calculate it easily by simply dividing your weight in kilograms by height in meters square, i.e., weight (kg)/ height (m)2.
If your calculated BMI is less than 18.5, you are underweight, BMI between 18.5 to 24.9 suggests healthy weight, BMI between 25 and 29.9 means you are overweight and BMI above 30 indicates obesity.
If you are losing weight, your goal should be to get in healthy weight range of 18.5 to 24.9. Being underweight would not only lead to health issues but you will also lose the glow on your face as your body might suffer from deficiencies.
Why lose weight naturally?
The best way to lose weight is naturally. Why? Because, if you use medication, such as weight loss pills or diet supplements, etc., it might be dangerous and even life threatening. An excessive dose of diet supplements or combining two or more supplements can be extremely hazardous. An overdose could raise your blood pressure to dangerously high levels, putting you at risk of a heart attack or stroke.
According to Centre for Disease Control and Prevention, USA, one to two pounds per week is the safest amount of weight loss. Those who lose more than this with the help of weight loss medication(s) are likely to gain weight twice as fast.
It cannot be stressed enough that if one wants to lose weight, it should not be done by any means that are not natural. Here are some ways you can lose weight naturally:
Drink lots of water
Water is most essential when it comes to losing weight. Drinking sufficient amount of water boosts metabolism, which helps to promote weight loss. Drink 11 to 12 glasses of water daily. Water does not just help to promote weight loss but also makes your skin beautiful and flushes out all the toxins from your body. Keep in mind that you can also get water from foods and beverages, such as coffee, tea, meat, fish, milk, and especially, fruits and vegetables.
Use raw apple cider vinegar
Using apple cider vinegar helps burn belly fat. Two to three tablespoons of apple cider vinegar (raw) mixed with water will help reduce your body fat percentage and decrease your blood triglycerides.
Add a significant amount of fruits to your diet, especially, apples. You can have fruits in any way you like. The best way is to make Fruit Chaat. Having apples regularly suppresses hunger. Avoid using sugar or any kind of sugary syrup!
Strictly cut Carbs
Avoid foods that are rich in carbohydrates such as fries, chocolates, sugar, sodas, cold drinks, ice cream, fast food, etc. Carbs are the root of all evil and should be avoided at all costs if you want to successfully achieve your goal of losing weight fast. Although some dieticians suggest completely eliminating wheat intake in the form of roti/tortilla, I would suggest you have half a roti a day. The reason is that wheat is rich in Thiamine — Vitamin B1 — that helps prevent complications in the brain, heart, nervous system, intestines, etc.
Consume no more than 1000 calories a day
It may sound difficult, but if you really want to lose weight then consume no more than 1000 calories a day. The idea behind 1000-calorie diet plan is the drastic reduction of caloric intake resulting in weight loss, with little or no physical activity.
There are a lot of factors, which determine the right diet plan for each one of us, such as age, current weight, bone health, muscle health, medical history, mental health, genetics, etc. It is highly recommended to consult a doctor or a professional before following any diet plan to see what is best for you to avoid future complications.
One thing I did was to make a habit of checking the calories of everything I ate. My friends and family used to make fun of me by calling me Calorie Freak and I know it gets irritating but trust me, it helped me a lot since I would know the number of calories I consumed out of 1000 daily (in my case) and how many were left.
No midnight snacking!
If you think that midnight snacking won’t affect your body, trust me that’s not true. According to studies, night-time snacking reduces fat oxidation and increases LDL cholesterol in women. Even in healthy women, night-time snacking could damage your body.
I used to do a lot of night-time snacking because of which I gained lots of weight. When I stopped eating at night, I started to lose weight.
When in doubt, drink black
Have two to three cups of black coffee daily. No sugar, no milk, just simple black coffee. According to studies, black coffee contains caffeine that boosts body metabolism and energy levels in our body, which leads to suppression of hunger. It helped me a lot in losing weight since it contains zero calories.
At least one hour of physical activity daily
Exercising is extremely essential in your weight loss journey. Make it an obligation to spend AT LEAST one hour exercising. You can do that in gym, if you can, or at home. Since I have university and my university timings don’t match with gym timings, so I go out for jogging on a track and sometimes do squats at home.
Add huge amounts of protein to your diet
Try to consume as much proteins as possible. Eat two eggs daily. Don't eliminate meat or chicken from your diet, just don’t fry it, have it grilled or baked. In addition, Greek yogurt and protein whey are good options as they contain a huge amount of proteins and have been proved successful in weight loss. Other foods naturally rich in protein include seeds, nuts, legumes such as lentils and chickpeas, fish, beans, etc. I consume at least two glasses of milk and two eggs daily.
Adding green vegetables to your diet helps lose weight especially belly fat. You can have spinach, cucumbers, beans, broccoli, cauliflower, asparagus, pumpkin, etc. I usually have a soup of vegetables or eat a salad.
I am a spice lover. One thing I noticed was that eating spicy food helped suppress my hunger. So you can add some spices to your food within normal healthy range. However, avoid them strictly if you have some kind of stomach problem such as ulcers.
Satisfy your cravings on cheat days
The most important thing while losing weight is to stay in the right state of mind. Being a food lover, it was extremely difficult for me to go through some diet because it caused me depression to stay away from all my favourite foods. So I decided a way out. Instead of keeping myself completely from my favourite foods, such as delicious cheesy pizza, I would have just a little and satisfy my cravings every now and then. The reason is that if you won’t satisfy your cravings once in a while, you won’t stay happy which would ultimately lead to you abandoning your weight loss journey. So enjoy your favourite food, but in the right proportion and only once in a while. You can have cheat days! Just keep the daily goal of thousand calories in mind.
Have patience and don’t give up
So these are all the things I do to lose weight and they have helped me significantly. As is true for accomplishing anything in life, to get to the goal of weight loss you need to have patience and not for once give up. HH
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