Weight-Loss refers to the reduction of total body mass with loss of fluid and body fat. Weight-Loss can be intentional or can be unintentional. However we are going to focus on intentional weight loss while following the best weight loss guide.
Intentional weight loss is loss of body mass as a result to improve health and fitness. When weight loss is called out it directly gets related to prevention of obesity. Obesity is a beast which increases health risks, diabetes, cancer and causes many health issues. However weight loss in individuals who are over-weight and obese can increase fitness reducing the risk of diabetes and heart diseases. Wait ! before you set your weight loss goals its important to know why it is beneficial?. Understanding the plus points of weight loss will definitely keep you motivated.
Health and Fitness Benefits :
- Lowered Blood Pressure
- Decreased risk of heart disease
- Decreased joint pain
- Improved blood sugar
- Decreased risk of diabetes
- Improved Cholesterol level
- Decreased risk of cancer
- Decreased risk of stroke
- Decreased risk of osteoarthritis
Lifestyle Benefits :
- Better sleep
- Increase in confidence
- Decreased stress
- Improved body posture
- Improved energy and mood
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10 Weight-Loss Tips
Weight loss industry frequently fools people on the name of weight loss and give inappropriate tips to help them to fight obesity and over-weight issues. There are no specific proofs and evidence behind them. However doctors have worked over years to find some effective strategies that can work against excess weight gain. Here are 10 best weight loss tips.
1) Don’t Diet instead Eat Healthy
Dieting is one of the biggest mistake you can do for weight loss as it rarely works. If worse, people who diet tend to gain more weight over the period of time, which is also been shown under some studies. Best you can do is to nourish your body with nutrients rather than depriving it.
2) Don’t include Sugary drinks
Excess Sugar is bad for your body but sugar in form of liquid is even worse. Studies have shown that beverages and drinks having sweetened sugar is linked to 60% increased risk of obesity in children for each daily serving. From this you can understand by having one such drink is also harmful for your body and don’t forget this also applies for fruit juice and coke as well, rather have whole fruits.
3) Eat More Protein
Protein is most important nutrient for weight loss. Eating high protein diet has proved to boost metabolism by 80-100 calories per day. As per one study it has also seen that eating 25% of your daily calories in form of protein, reduced obsessive thoughts about food by 60% thus tending to eat effectively. Having a protein based diet is thus most effective way to lose weight.
4) Sleeping Well
Sleeping is not respected much when it comes to staying healthy. However it is as important as eating healthy and exercising. According to many studies it has been shown that less or poor sleep is one of the major risk factor for obesity, with increasing risk of obesity up-to 89% in children and 55% in adults.
5) Eat more Fruits and Vegetables
Fruits and Vegetables have several contents and nutritional properties that are effective for weight loss. They have lot of fiber with low calories. High water content in fruits and vegetables provides energy while filling your stomach. Studies show that people who eat fruits and vegetables often weigh less.
6) Drink enough Water
Drinking water is claimed to be best weight loss technique. Water can boost metabolism by 25-30% over a period of 1 hour which helps burning few more calories. One study has revealed that drinking water before meals helped dieters eat fewer calories and lose up-to 44% more weight.
7) Drink Green Tea
Green tea has many health benefits and one of them is losing weight. As coffee, green tea is also contains some amount of caffeine, it is loaded with powerful antioxidants called catechins, which work along with caffeine to burn the fat in the body. Including Green tea in your daily routine can definitely help you in losing weight.
8) Eat Spicy Foods
Spicy foods are known to boost your metabolism and that’s true, chilli peppers contain capsaicin which is a spicy compound that boost metabolism and slightly reduces your appetite. You should have at-least one spicy dish in your menu.
9) Perform Aerobic Exercise
Performing Aerobic or Cardio exercise is an fantastic way to burn calories and excess fat, thus improving physical and mental health. These exercise are most effective for getting rid of the belly fat that tends to build up around your organs causing metabolic diseases.
10) Weight Lifting
Dieting and losing weight has a worst side effect that causes muscle loss and metabolic slow down. The excellent way to prevent this is to perform some resistance exercises such as lifting weights. Studies have proved that weight lifting increase your metabolism and prevent losing precious muscle mass. Its not important to just lose fat but building muscles is also what you need.