Weight loss food plan: Think about how you can eat anything you like and do not gain weight! Although it is like a dream, if a little change is made in the catering, then it can also be possible. If seen, almost everyone should take measures to reduce obesity.
Especially on the internet, you will see many ways to lose weight, but using them without any accurate proof can be risky. In such a situation, along with scientific evidence, this article is going to tell home remedies and weight loss exercises to reduce obesity. (1)
Weight loss food plan
1.Makeover the kitchen
- You must be thinking why? To reduce obesity, first of all, you need to pay attention to the kitchen.
- Replace the junk food in your kitchen and in the fridge with a healthy diet first. However, it is not as easy as it looks, but it is not impossible.
- Replace everything like chips, chocolate, cold drinks with a healthy diet like green vegetables, juices, and fruits.
- A healthy diet plays an important role in fat loss.
2.Methi (Fenugreek) water in the morning
- You must have heard the mixture of honey and lemon in hot water many times in the solution to reduce fat. But there is no need to drink it every day, you can also take it with fenugreek water.
- For this, soak two spoons of fenugreek seeds in a cup of water overnight. Then in the morning separate the fenugreek seeds and drink water.
- Fenugreek seeds promote metabolism and keep you active throughout the day.
- While water helps to flush out the toxins from your body. Not only this, but fenugreek also has anti-obese properties (2). Talking about Ayurvedic remedy to reduce fat, do not forget the fenugreek rash.
- There is no doubt that the benefits of green tea are many. One of those benefits is weight loss.
- Talking about ways to reduce obesity, green tea is an easy remedy. Sometimes, obesity also causes many health problems, including heart disease.
- In this case, EGCG (an antioxidant) present in green tea can prevent diseases. Apart from this, the caffeine and catechin present in it can work to increase energy in the body.
Weight loss food plan: People tend to eat less when they are thin. Always eat a balanced diet, not more or less.
- Include protein, healthy fat, green vegetables, fruits in your diet. Do not eat too much at once, try eating on small plates.
- If possible, make a diet chart from a nutritionist and choose catering based on it.
- If you want to lose weight fast, take special care of your diet, but it is not that you have to stop eating, just you have to eat a balanced diet. Always remember that food matters a lot in the way of weight loss.
5.Chew slowly and eat
- You may have heard many elders saying that food should be chewed rather than in a hurry.
- Nowadays people do not chew properly while eating food in a hurry. Many times people start drinking water along with food, which is not right.
- One of the easiest ways to lose weight is the process of chewing food slowly. Not chewing food properly does not only cause stomach problems but can also increase weight.
- So chew food slowly and eat it slowly. This will not only improve digestion power but will also reduce the risk of weight gain.
6.Fruits, vegetables and cereal intake
- Include healthy foods such as fruits, vegetables, and grains in the diet.
- This will not only keep you healthy but also reduce the risk of diseases and your weight will also be balanced.
- For weight loss, 1,200–1,500 calories per day is sufficient for women, while for women and men exercising, 1,500–1,800 calories is sufficient (3).
7.Protein with food
- You may be surprised to know that protein is also included in the way to reduce obesity.
- Keep in mind, you must include a protein-rich diet in your three meals.
- You can avoid the risk of obesity by eating protein-rich foods.
- Include beans, eggs, fish, lentils, eggs, as they are good sources of protein, apart from this you can also consume yogurt.
- However, consume a limited amount of protein.
8.One Day Cheat Day
- During the home, the remedy to reduce obesity, take one day of the week for yourself.
- Now comes the turn after so much hard work, of a day on which you please yourself. Keep it one day of the week on which you eat the things you like but in a limited amount.
- It is not wrong to give yourself one day after following such a strict diet for a week. This is a gift from yourself.
- Many times, even after so much hard work, people think ten times before eating their favorite things even on the day of a cheat day, because now they get the habit of a healthy diet and somewhere they also like it.
9.Stay away from packaged or soda beverages
Weight loss food plan: Stay away from soft drinks or soda-containing beverages as much as possible.
- Many people look at the calories in the pack or raise their hands towards a diet drink and think that it is less harmful but it is not so.
- There is no evidence of how accurate the amount of material written in the box will be.
- In addition, soft drinks or sodic beverages have a high sugar content, which increases the risk of weight gain.
- Talking about ways to reduce fat, it also includes not consuming soda-containing beverages. So stay away from the pack and sodic beverages as much as possible. If possible, choose coconut water or fresh fruit juice.
10.Do not over cook food
If you are eating green vegetables or other nutritious foods. But if you are still not feeling that energy or are upset with the increasing weight, then once you pay attention to your response to cooking.
Somewhere you are not cooking the food excessively, if you do this then the nutrient present in the food is deficient. So do not overcook the food, include a salad in the food.
11.Dinner before 7:30 in the evening
- Talking about how to reduce obesity, it also includes eating time. Have dinner before 7:30 in the evening, many people may be surprised to read this, but it is true.
- You should have dinner at least two hours before bedtime so that you have time to digest your food. By doing this, your digestive power not only improves but also can prevent the problem of obesity.
- You can consume herbal tea after eating. Although this topic still needs solid proof, adopting this habit will not affect your health.
12.Focus on eating
- You may have heard the elders say many times that one should not pay attention to the TV or talk on the phone while eating.
- Even though different people will have different perceptions. But one of the reasons for this is that when you do some other work while eating food, your attention gets diverted from the quantity of food and food.
- In such a situation, people often eat more or less and they do not even know. So when you eat food, pay full attention to it and chew it well.
13.Keep yourself hydrate
- You must have heard the saying that ‘water is life’ and it is also true.
- Water is very important to keep the body healthy and it is also effective in weight loss measures.
- Water will not only keep you hydrated, but if you drink water shortly before eating, it will also reduce your hunger so that you will not eat too much at once, and in this way, you can also avoid the problem of obesity.
- How to reduce fat, the answer to this question is somewhere hidden in your footsteps.
- Presently, if you notice how much you walk throughout the day, then you might be thinking.
- On the other hand, with the arrival of computers, most people nowadays do it by sitting in a chair.
- Even if people go out, they resort to the scooter, bike, auto, or another car. In this case, it directly affects health.
- So it is better that you start walking and also keep in mind how many steps you are taking in a day.
Nowadays it has become very easy to count the steps, there have been such watches in the market, which keep track of your walk. There is no need to worry even if you do not have a watch, make a routine of your walk. Set a regular time for a walk in the morning or evening. Go to the office, then use the stairs instead of the elevator. With these small activities, you can reduce your fat.
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